[Marc]

Still no gym for me, my body is still feeling absolutely slammed. It’s crazy because even with 7-8 hours sleep I still feel like I’ve only slept for 3 hours. Really could do without this now, missing training and my routine 🙁

[Marc]

Not much to add today unfortunately. Still not feeling 100%. Just want to sleep the whole day, deffo been knocked back by whatever this sickness is :/

[Marc]

Dear Max,

post workout I recommend a carb meal that digests really fast including a fast digestive protein source:e.g.: low fat (under 5g fat/100g) cereals with whey protein

this is enough to breakdown catabolic processes which occure while working out.

after 1 hour your post workout should be digested so you can go on with a higher carb meal including all nutrition like fruits, veggies etc. and protein source of choice like chicken and even fats, which need a bit longer to digest.

the size of this post workout meal should depend on how stressy it is for you to intake your kcal.

if you are hungrier all the time I would recommend a smaller portion and focus on a bigger meal afterwards. if you struggle to eat lots of kcal you can go with a bigger post workout

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

Hi Jan, thanks for the response. Due to my work, I end up at the gym around 5/6, and the session then takes me to around 8 o’clock. By the time I’m home I really only have 1 meal I can have before bed which means i need to eat more in that one meal. So would this whole meal be better off being a fast digesting source or slow digesting if it is the last meal i eat immediately before sleeping?

[/quote]
Can you take some carbs to eat immediately post workout at the gym and then have a meal when you are back home so that the food digests better. You could (if you aren’t already) have an intra carb drink such as sustain or performance fuel which reduces how much carbs you will need post workout but it will also help to fuel your workout too

[Marc]

So here I would look at what’s makes you happy, what’s needed for you to make gains in terms of calories and work this into your day so that you can still make progress. So I am in agreement with sas here

[Marc]

No training for me today. I’m still not quite feeling back to myself. Getting plenty of fluids in, doubling up on vitamin c, d3+k2, cure-coming and fish oils to get this gone asap. Would love to be able to get back to training tomorrow but I will see how I wake up and also relay this to Kuba and see what he says / thinks.

[Marc]

What have you been doing before your cut when you were hitting your protein target in your bulk phase? Can I ask when you diet and make changes, do you keep your protein consistent but only adjust down your carbs and fats?

[Marc]

Man down, not felt good today come down with a pretty bad cold. Slept for 9 hours last night and likely could have carried on sleeping but I’ve been getting some client work done today, but other than that I haven’t done too much. Likely will need a few days to get over whatever is going on, but I hope it goes soon so I can get back to normal asap

[Marc]

So in this case, if you want to have a productive gaining phase, you need to look at what you are capable of recovering from. Cardio 5 times a week at 25 mins and 10k steps is a fair bit. All for keeping cardio in during off season but not at the cost of bartering your central nervous system in the process. I would be looking to reduce the time / lowering heart rate. You could do intervals 30 secs high intensity then 30 secs moderate to lower for the next,repeat this for 10 mins then 5-10 mins steady state 3 times a week. Alongside steps this will be fine, but assess what you can tolerate / recover from

[Marc]

Hi guys… rest day for me today, Kuba’s orders. Some client work ticked off this morning and also food prep. Cinema date with my youngest daughter today to watch Sonic, looking forward to some quality time with her. Hope everyone has a good weekend

[Marc]

Are you keeping your core braced when pulling from the floor? This will help with generating power to pull the weight up

[Marc]

6 weeks in. Context, I’ve had to give 80% of my clothes to charity. They do not fit anymore. 6 more weeks I’ll post some progress pics 👍🏼 I’ve pretty much doubled every lift already. Example: week 1 8 BW Dips, last session 12 with 12.5kg round my waist. Obsessed.

Amazing work, well done bud. Deffo keep us updated with your progress pics, it will be good to see how you have got on. Stay focused and keep up the solid work

[Marc]

De-volume upper session today. Spoke with Kuba, sleep last night was pretty crap but I still wanted to train so did I went in and dropped 1 set from each exercise. I feel good for getting it done, but tomorrow’s leg session Kuba has said to rest up over the weekend. Check in feedback today he’s really happy with how I am looking. Bodyweight is up 0.9kg on average this week and body composition remains very good. Holding around the 122.3-123kg mark this week and without a doubt this the biggest and leanest I have been at this weight so I’m really happy. Back home now and getting stuck into client work.

[Marc]

I agree with both of the replies above. How Michaela has explained her approach is also the same for me. I also make notes in my log book on my energy levels going into the session, because if I haven’t progressed a lift it could have been impacted by my energy levels (but I don’t focus on this as an excuse not to give maximum effort) as I like to see this for my own reference

[Marc]

Usual Thursday rest day for me. Check in pics taken this morning for feedback tomorrow from kuba. Bodyweight is trending upwards and my body composition is in a really good spot. I’m seeing improvements in my physique from the additional training day this off season with an upper session that takes me to 5 training days a week and it’s nice to see the changes. Today mainly spent doing client work, haircut and getting new systems in place for my coaching team

[Marc]

I’d strip things back to basic like meg and joe have said. Reduce the load and even do some bodyweight / no weight movements to get the movement pattern right which will help you to get the range of movement needed. Have a play around with feet position but also make sure your muscles are not tight as this will restrict your ability to move through the full range of movement