CURRENTLY 24 WEEKS OUT FROM UKDFBA MEN'S PHYSIQUE MORNING WEIGHT: 178.2lbs
TODAYS AGENDA: REST DAY TODAY, WHICH IS NOT GOING TO INVOLVE MUCH REST BEING HONEST AS I HAVE CURRENTLY STARTED BACK UP ONE OF MY OTHER PASSIONS, WHICH IS FOOTBALL. (NOT GONNA LIE WILL BE WATCHING TOWIE TONIGHT ALSO {LITTLE GUILTY PLEASURE} PLEASE DONT JUDGE ME ;) ... I TRY KEEP MY FOCUS OF TRAINING/GYM ON REST DAYS MINIMAL AS ITS NICE TO HAVE THAT SWITCH OFF. FOCUS IN THE PAST AROUND REST DAYS FOR ME HAVEN'T ALWAYS BEEN FULLY UTILISED. AS I AM AN ONLINE COACH AND PT, I WOULD TEND TO HAVE ALL CHECK-INS SITUATED AROUND THEM WHICH EVEN THOUGH ITS NOT PHYSICALLY DEMANDING, IT WOULD BE MENTALLY FATIGUING. WHICH WOULD AFFECT MY SESSION PERFORMANCE AND MOOD, SO NOW I CURRENTLY SPREAD WORK ACROSS THE WEEK WITH VARIED CLIENT UPDATES WHICH WORKS MUCH BETTER FOR ME ON A WHOLE. HERE IS MY CURRENT SET-UP
CURRENT SPLIT: PUSH
PULL
ARM/SDELTS
LOWER
(2DAYS ON, 1 OFF)
I WILL DOCUMENT SUPPLEMENTS ETC ALONG WITH MACROS ON FUTURE POSTS BUT WILL LEAVE IT THERE FOR NOW.
HOPE YOU ALL HAVE A GOOD DAY :)
BELOW IS MY CURRENT BODY COMPOSITION, FROM THIS WEEKS CHECK IN
Another good week in the books, food increases matched with progressions across the board.
Weight is starting to become more static between 181-182 each morning. Training Push today followed by X amount rounds of posing. I don’t tend to favour between one favourite session as I am enjoying the whole process and the constant challenge to progress reps or whether that be weight increments.
Current Macros are as follows:
TD MACROS
225G protein
650G carbs
80G fats
-4220-
NTD
225G protein
400G carbs
120G fats
-3580-
Here are Sunday check in photos with coach. We spoke about not being scared to auto regulate re-feeds through prep to ensure performance remains consistent and output high, getting closer to the days where we really start to sculpt out what's underneath... Looking forward to the final weeks of pushing before getting turned inside out.
#21WEEKSOUT
You are looking absolutely epic bud!!!!
Very excited to follow your journey Mark! Looking great already.
Post Arms & Delts Session
Everything is starting to click; it has been an interesting couple of past weeks. Genuinely being consistent is hard work, and some days are easier than others, but this is something that is part of the parcel. I am very grateful at what I am able to do, and would never take this for granted, seems funny being robotic you think you’ll get use to the process but continuously overloading movements then looking how to recover from this takes meticulous effort.
I am currently sitting about 20-22lbs above stage weight, which for me has been a v good push up this season, I am looking beyond ready to hit 'GO' on the dieting phase. Food focus for me is very low at the moment.
Being able to hold this fullness and step on stage with the driest conditioning is the holy grail/end goal. Looking forward to the challenge ahead, third year of competing with @ukdfba for that elusive title, the hunger and desire is very much REAL for me, to get towards my end goal, I literally can switch off from anything that will prevent me reaching this.
You need to find a balance to keeping momentum on your side, as long-term goals require patience and continuous hard work. I personally look to break my days down focusing on what it takes me to improve from yesterday, by doing this I know that not only am I bettering myself daily from the previous day, but I am also remaining on the path I need to head down.
If it's easy to reach your end goal then one of two things will happen.. the goal you set yourself at the beginning was not that difficult for your current or level not only this but once you achieve the goal because you because you didn’t have to work hard for this. The reward at the end of this will be short lived, it effectively not mean a lot to you. Instead you should welcome adversity, the difficult days the one's that make you work harder, smarter ...because when you get to where you need to be (which you will do as long as you remain adherent) you will appreciate it a hell of a lot more.
Cannot wait to follow this buddy. This is going to be an epic prep for you!!!