[Marc]

I completely agree with what Hilly has said. There’s no one size fits all here and a lot of it depends on how the athlete looks, feedback given from the judges as to whether adjustments need to be made and also the athlete’s adherence post show which can be often tricky.

If you have time with the athlete I’d look to run a mock peak so you can gather data on how the body responds to food / water / salt etc at different times of the day

[Marc]

Hi guys

Just on my way back from seeing my physio. Went over some settings with my ultrasound/ electrical therapy machine to get the most from it, so I am training later than usual today.

2 meals down, when I get back I’ll have my pre workout meal and then off to train legs

Exercises today will be;

Prime Leg extension: , 2 second pause in shortened range first 2 sets last set no pause.
3 sets, 8-10, 10-12, 15-20 – load 20% mid 80% top peg

Hack squat: sink your hamstring into your calf pause then contract your way up
2 sets, 8-12 reps

Banded pivot Leg press – 2 sets of 10-15 micro pause top and bottom make these hurt. Own them end ranges

Prime Lying hamstring curl: 4 sets of 10-15 reps setting 3

Toe press: 2 sets of 10-15 reps, 2 second pause in shortened range

[Marc]

Aside from the above, what does handful of veg include? I would avoid Cruciferous vegetables like broccoli and cabbage as these can be trigger foods

[Marc]

Start my training week with push and abs, I trained after 1 meal at 7:15 and I had a very good session. My strength is definitely on the rise and with some better nights sleep behind me the last few days I am feeling really good.

Client work getting ticked off now for my second block of work, before heading to derby a 40mins each way drive (shared with kerry) for our sports massage treatments.

Get after this week with intent folks!!

[Marc]

You could always look at increasing your daily steps expenditure from not using cardio equipment as this will help to put you in a deeper deficit whilst on your cut

[Marc]

Rest day for me today. Been a nice chilled day with kerry and my youngest daughter. Did some painting at home and and watched some movies. Quality family time 🙂

[Marc]

I agree with hilly. Aside from his point is meal 4 your post workout meal on training day?

If so I wouldn’t place olive oil here as it’s additional fats along the steak which isn’t needed

[Marc]

Last session for the week in the bag this morning after 1 meal. Back in the training with Karlton today. Really good session, good way to end my training week.

I have my youngest daughter this weekend which I I am looking forward to.

Also I will be on the live webinar with kerry hosted by beyond the stage tv for the mircale for maddi fundraiser. Head over to there IG page or view my IG story to see the live link as there is a lot of guest speakers throughout the day

[Marc]

Upper training session in the bag this morning. My last solo session as my training partner is back from his surprise 30th bday holiday. Really happy with my numbers in today’s session and how my shoulder feels with this extra upper day. Slight bump in calories from Kuba for my training day food only, not a huge amount extra but it’s something and still got many more weeks in this push up

[Marc]

So the set up isn’t bad. I agree with the team with adding some carbs to your post workout meal.

I’d also think about not such a large amount of spinach last meal and add some to your meal 1 and some other veg to your meal 2.

I would also increase water intake more in the region of 4-5litres a day at least. From here if you eat the same food daily you could then introduce a training day a rest day food plan

[Marc]

So I think hiit is a good option for heart health but also fitness. Where I do mine in the off season is rest days or upper body days. I stick to using the stairmaster for my hiit. If it’s enjoyment you want you can combine different movements, but make sure you can recover in between this and your weights sessions

[Marc]

Rest day for me… all the usual stuff, daily steps, some food prep, client work, haircut. Yesterday sports massage was really good, much needed especially with the extra training day recovery is even more important. Check in pics taken this morning to send over this evening for feedback from Kuba tomorrow. Today is now my 6th week post show and the first week that my average bodyweight has been the same as the week before, which is 120.6kg could mean a bump in food. Bodyweight aside, I’m really happy with how I am looking and my mobility in my shoulder holding up well with my daily rehab exercises that I am doing.

[Marc]

Agree with Jordan. Of course let it fit within your macros, but 100g of fruit with a meal is a nice amount, if calories allow a little more is fine but also get your micronutrients from veg and not just fruit. My personal preferences are, strawberries, blueberries, frozen mixed berries, pineapple, banana

[Marc]

Hi guys

I can definitely feel my back DOMS after yesterday’s pull session, especially my upper back. I think the addition of prime upper back row in this training block will pay off with upper back development.

Decided to train earlier today after 1 meal. This meant I could get my first work block done, train, then get some more work done and get in a sports massage early evening, which is perfect ahead of tomorrow’s rest day.

Leg session today was;

Leg extension x3
Hack squat x2
Pivot leg press x2
Lying leg curl x4
Toe press x2

[Marc]

I agree with all the comments above. Aside from training the torn quad with less weight, train the un-injured side with your usual weight on single leg exercises. There is something called cross education in training, which means training the side of your body that is not injured will help to transfer strength gains over to the opposite side and help the recover process