[Nick Biehl]

Hey Marc glad things are going great for you!

Just curious I know you said you do 30 mins walking each morning! Would love to hear the rest of what your daily morning routine is like when you wake up, when you do work, cardio, abs, eat meal 1 etc!

I know morning routines are important and always love to hear some of what my favorite bodybuilders do!

[Nick Biehl]

Also I wanted to ask what does your daily cardio/walks look like?

Like how long is each walk and when do you do them? Also are any of them power walks or are they all at a normal pace just to get daily steps in?

[Nick Biehl]

Hey Kuba glad the off season is going good for you! One question I guess with your diet is do you do any digestive drink like apple cider vinegar, lemon juice etc in the morning fasted before your walk/cardio/planks?

[Nick Biehl]

Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.

Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.

Sounds awesome Marc! Excited to follow along for this off season!

Are you doing any cardio right now during this off season?

Also do you still count your daily steps or do you go on any walks throughout the day? If so how many walks or how long are they if you do walks for steps on top of cardio?

[Nick Biehl]

Hi guys

Today I will be doing a lower training session. It’s somewhat of working out what’s best for my progress vs correct addressing my posture and slight imbalances in my physique to balance them out which is why for now I have been quite vague on my training split / exercise selection.

Mapped out roughly my training split currently looks like:

Upper (posterior chain)

Lower 1

Upper 2 (vertical push)

Lower 2

Upper 3 (horizontal push)

I will be able to give more light on the reasons behind this / exercises selection once I have done a few weeks following this plan and have exercise selection / volume locked in

Sounds great are you doing 2 days on 1 day off with this spilt?

[Nick Biehl]

Nice day out with the family today, spot of shopping and enjoying each others company.

From tomorrow this will be my food plan:

Nutrition:

ALL FOOD ARE RAW WEIGHTS ARE MEASURED BEFORE COOKING.

Awake drink 1 lemon pressed with water.

10g glutamine

Cup of organic green tea

Daily food plan for now. On rest days post training rice cakes, jam and EAAs will be removed.

Meal 1:

200ml egg whites

1 large whole egg

120g cream of rice or 150g oats.

60g blueberries

1 banana

1/2 avocado

Meal 2:

150g chicken

120g rice

100g broccoli or spinach

Meal 3: pre-workout

150g chicken

120g rice

100g pineapple

100g asparagus

10g olive oil

Intra training: 15g EAAs

Post training:

30g Rice cakes

30g jam

10g EAAs

(Nothinh on rest days)

After 30-45min

Meal 4: post training meal

120g cream of rice or rice

80g grapes

150g chicken or turkey

Meal 5:

150g salmon

400g potato

150g mixed salad

10g macadamia oil or safflower oil – high-linoleic version

Meal 6:

200ml egg whites-1 yolk OR 120g fresh salmon

100g multi grain toast

Apple cedar vinegar

30g Walnuts

… Training will follow a 2 day on 1 day off approach, with a big emphasis being placed on my upper body, further balancing out my physique from my right side where I have my shoulder osteoarthritis.

I will be having a consult with someone who will be helping me with putting together a training plan to help me with this, with is something me and Patrick has discussed and he is all for it. I will update you guys, further as things progress how my training will look and the reasons behind the approach too

Hey Marc for the 2 days on 1 day off is it PPL or upper/lower spilt?

[Nick Biehl]

Hey Marc now that you are settled back in the UK just curious what your diet and training spilt looks like now going into this phase into the offseason next!

[Nick Biehl]

Hey Kuba just curious what do you do for abs and waist in the off season and prep?

[Nick Biehl]

Hey Marc just curious if you already have a diet and training plan in mind or set out to move into an off season now with Patrick?

Or if you guys havent discussed any of that yet! I am sure you are very motivated now to get back to work seeing how close you were to winning! Which I thought you should have won💪🏻

[Nick Biehl]

I eat 5 meals a day do you think its fine to just take 1 cap of digest pharma pro with meals 1,3 and 5 being meal 3 is my postworkout meal?

[Nick Biehl]

Hey kuba do you take 1 cap of digest pharma pro with each meal? Also do you take it right as you sit down to eat the meal or is it better to take it 20-30 mins before the meal?

[Nick Biehl]

Hey Marc great showing!

Just curious with black friday sale as well I was gonna buy some tbjp supps!

For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?

Hi Nick

So in-sure is 1 cap per 50g of carbs. So it depends on your carb intake really as to how many caps you take. If digestion is generally good you can still split it over your higher carb meals like you have said here, but remember it’s 1 cap per 50g of carbs [/quote]
Hey Marc maybe I miss spoke I was wondering when you take your digestive enzymes like digest pharma pro not in sure!

[Nick Biehl]

Hey Marc great showing!

Just curious with black friday sale as well I was gonna buy some tbjp supps!

For digestion enzymes what number meals do you take them with? I have 5 meals a day do you think its good to take one cap for meals 1,3,5 being meal 3 is my post workout meal?

[Nick Biehl]

Morning guys

Phone call with Patrick today upon wake after sending him fasted check in pics, which it has been like this since leading into this show.

He’s very happy with my condition and although we have not increased food from my previous high day food I have regained some fullness and condition has held so he’s really happy. Today we push on with slightly higher carbs as there is room to fill out but we won’t push food hard as it’s not needed with me but we will continue to monitor daily and multiple times throughout the day how my body changes.

I will train back today – again my session will be wrapped up within 30-45 mins

My food set up today with higher calories is outlined below;

ALL FOODS ARE INTENDED AS RAW WEIGHT

Meal 1:

Higher kcals:

30g whey isolate

200g egg whites

1 whole egg

120g cream of rice raw

1 banana

3 caps tbjp in-sure & 1 cap digest max

Meal 2:

High kcals:

200g chicken

120g rice

5g olive oil

Meal 3: pre workout meal

High kcals:

50g whey isolate

150g cream of rice raw

20g almond butter

30min pre training:

5g Creatine

10g EAAs

Intra training: 15g EAAs-750ml Gatorade or similar glucose isotonic drink

High kcals:

150g rice

200g chicken + 5g olive oil

1 banana

3 caps tbjp in-sure

MEAL 5:

High kcals

200g salmon

400g sweet potato

100g mixed salad

Table spoon apple cedar vinegar

10g macadamia nut oil

Meal 6:

High kcals

200g egg whites

2 whole eggs

120g oats

water intake high 6-7 litres

Pink Salt intake 12g Himalayan per day.

Awesome marc💪🏻 I see the diet and food options have changed some!

Just curious why some of the foods might have changed like having chicken instead of beef and having eggs/ oats instead of COR and whey?

[Nick Biehl]

Hey sara if you dont mind me asking what warehouse do you work at? Also how many days a week and what is your schedule or hours like?

Is it hard to balance with bodybuilding or do you have any tips that someone works full time and bodybuilding?