Here the link of my highlight stories on Instagram of all my recipes if you wanna check

https://www.instagram.com/s/aGlnaGxpZ2h0OjE3OTYwMTgzNjIzNDU2MDE4?story_media_id=3111417642020402758&igsh=NDE1cnlzamdjbzFm

With a lot of other recipes as weell

Hello mate !!!

1/ COR + ISO

• mix two powders together

• add LITTLE BIT of warm water

• fridge the day before for tomorrow

2/ COR PANCAKES

• mix with water but not too liquid

• bake on the pan (not for too long otherwise it’s too dry)

3/ COR BISCUITS

• mix with a VERY VERY LITTLE BIT of water

• airfryer for 15min at 180 degrees

My all time fav is the…

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Hello everyone

So today same routine, without the sauna

Then full day of posing video corrections

Then upper body workout and 35 min cardio and total 10k steps today

Been doing my 20+ days of pill box

One clithing washing machine and now finishing my steps it’s 10pm so very busy day

Xx

UPCOMING* year

Hello mate, for me you are not at the equivalent of that much weeks out, but way leaner than this imo.

For a short term plan of competing, I would choose men’s physique (as you have a pretty decent level already !) OR classic physique but only if your legs can catch up some quality and size in the cupcoming year ✨

Hello mate, we don’t see the pictures, can u attach a link into the comment of this topic ? Thank u

Hello everyone

Today upper body workout

8k steps and 25min liss at the gym

Test day from work today but I gonna advance my work for tomorrow as tomorrow is the day of posing video corrections.

And tomorrow also check-in for my coach

Xx

I am with the others on that topic also
Litterally if digestion is good I would still add the extra meal myself !
You feel it when digestion is not great.
Pressure intra abdominal,
Gaz, lower belly extended, etc
Usually you feel it when it’s not ok.

Hello mate, yes you should !

One per week at least for legs, they are judged by the judges and they went for shorter length of boardshorts for that purpose.

On top of this; you are an athlete; so basically you need to workout your shape to keep being a balanced human; not training certains body part can create a lot of functionnal imbalances.…

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Hello everyone

Today massage deep tissue with my husband. Then upper workout and then 20min liss post workout and 8k step for today still.

Tomorrow check-in for my coach

Xx

Hello mate; just wanna make sure you eat enough; cause eating ok is good but you need to eat to feed the intensity you want to add into your sets

I don’t think you should depress yourself with the lack of progression.

You should push your maximum and if the rep does not pass; it does not pass, getting good on one exercise at same weight for…

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Hello mate

Agree with Clare about the DIAL-IN

and in case of stress getting closer to the d-day I would make sure I take dream sleep before bed, and some ashwagandha just to make sure I sleep good enough and keep stress levels low

Hello everyone

Today fasted check-in so 62kg

I am quite happy with the progresses so far, glutes shape starts to change which makes me very proud !

Coach already made his feedback : he is super happy even with the weight increase of +500gr.

We keep everything same until next check-in on friday.

Rest day from gym today; house cleaning; food shopping…

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I am a fan of natural tastes and soft flavors

Here are my favs :

• vanilla (mix and match perfect with any iso flavour) very discrete

• lemon meringue (taste like a real lemon pie) and match perfect with a discrete iso vanilla

Hello everyone

Today upper workout

8k steps and 20min liss on incline treadmill

Tomorrow second check-in with my new coach let’s see what he will says

Xx

Ghk cu has incredible results

A friend of mine also used it for loose skin (for her was the aging effect which affects her elasticity) and she told me that’s crazy good.

And if you train afternoon/evening

Half am

Half 2-4h before workout

Hello mate, if you train in the morning yes 2-4h before workout and then another one in afternoon

Hello everyone

Recovered my periods yesterday evening at 4 weeks post show !

I did not get my cycle back during this summer reverse diet, imo we have been too conservative during the reverse and we could have raised my body weight a tad higher and faster ! Cause for 5 weeks if I remember well; the weight was doing a plateau, no matter what we…

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Now if you wanna change this; but i don’t see the point honestly;

Do the opposite way.

Keep light on; u can use the screens later, train later in the afternoon, and don’t go to bed at 8 but at 10pm.

But no point imo; keep doing what you are doing

Hello mate; well you don’t lack of sleep though as you sleep solid during 8/9 hours; so agree with Clare !

And also I would not complain either of succeeding to sleep at 8pm and woke up at 4/5am

I mean that’s the dream cycle for a body builder, and starting your day that early helps a lot for many aspects.

That’s honestly my dream to be tired at…

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Most of the time, could be hunger and fatigue.

Avoid screens close to bedtime

And try not to overthink also, don’t keep your mind busy.

I would take a bath, cut screens and try to close this eyes and focus ln breathing and emptying the mind.

Ofc all those stuffs of caffeines boosters etc etc it’s common sense to cut them laterin the day; I am…

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Hello mate; agree with jordan.

Try to work on different axis to give to your physic a complete approach.

Mobility flexibility and stretching is a must to avoid injuries; first of all; but it also lenghten your muscles and increase their ability to grow.

Also jumpings, explosive run helps tons your body to handles fast moves and your cardio on top…

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Many bikini in the pro league def use ghkcu inj for those purposes

With results, skin, hair quality

They told me they seen the differences

Same mate

Am / evening

Far from training

Hello everyone

Auto check in this morning

60,3kg shape isn’t bad at all

New glutes workout today, was not amazed by the feeling at the gym lol

Moody day aahhah

Tonight my sister and her boyfriend come at my house for one week

Gonna be great

My husband got same

Two options :

* or you are allergic to one component of this hgh

* or you are inflammatory atm

Occured to me once when I was tired tired end of prep; and very inflammatory

My husband changed the brand of his hgh and no problem anymore

Try to do it into the lower back skin just to see if it’s same than belly

Hello guys

Been to the gym today and tried different exercises I was not doing since long time just to target better my weaknesses on the shape and update my husband for the new prog.

Received all my packages same time today and been again to the post office for some t shirt shipping

Cleaned all the garden and pool of my mom cause of all the…

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Hello everyone

Later update for today, but been quite busy so just before bed here are the news

My coach answered to my feedback and we keep a super high diet

8k steps per day from now on !

Super pumped as I also got the new trajectory for trainings and we got around 6 months to change that !

Basically my max gluteus is too big and medial gluteus…

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Hello mate, agree with the others, I would use first vegan iso than beef

But imo find what works the best for you

Using whey is not mandatory either

You can have solid food other meals and replace whey for egg whites also

Hello mate;

Stress and fatigue : make sure you sleep correctly on time frame and force yourself to sleep once on another time zone

Food : pack your food in freezer bags, already cooked and measured; you gonna have a longer day so I would add up as much meals as your day will last in order to make sure you eat every theee hours

No mandatory…

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Hello Luna

Depends on the goal

Usually output is less high on rest days, but “in general”, so kcals would be logically lower… usually less carbs and more fats with less food overall.

But some coaches do preach same diet everyday (without the post workout on rest day ofc) for recovery purposes.

It’s also based on preference, if your recovery…

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Hello everyone

Well arrived back home today

It’sy birthday!!

So free meal tonight, start of my off season

1 Burger home made, 2 ice creams! First time since almost a year!

Also received my 2 feedbacks from the O

Wide hips still and too flat too skinny too dry this time

So we did well to soften to prague but was potentially too much

Anyway, after 10…

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Imo :

Check how much steps you naturally do daily, without your treadmill.

See how long is it reasonable for you to walk

20k imo is very high

I would reduce output a little bit cause that’s quite long per day with steps

I would add cardio which is shorter and more intense at the beginning of a cut

And balance in/out the output vs food

Now all…

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Or morning of a push day for bike

Hello

Imo one full rest day per week to start is great

But will depend for the second one with hiit on your capacity of growth!

So depends…

See how it goes for u with just one rest day for now.

And if you keep progressing and recovering keep it like this !

If you don’t, try bike high bpm the morning of an upper day and make two full rest days…

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Clare had covered it all.

If it’s steps, that’s fine but cardio cardio not super great

Hello everyone

Today check-in 56,7kg so just 100gr more after the huge high carbs day yesterday 3335kcals. Shape is much better, coming back to life; but still not enough though.

So the coach increased rest day diet (today) to 2700kcals and still just 6k steps.

Last luggage adjustments, meal prep done

And now currently finishing my last steps on…

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Personnally eating cor and whey post workout

Hello everyone

Huge weight drop this morning 57kg

Finally belly is better but I don’t say the details lol 💩

So I booked everything for Prague

So peak week again

Today was rest day and I have also redone my luggage, washing machines, meal prep, and tee shirt sale for 1h

Tomorrow I will have to ship them and I know it will take long !

Xx

Hello mate; write us here all your diet

We gonna analyse it first.

Might have a trouble with the food choices there or the sedentarity while eating a potential heavy meal, let’s see

Write us down how much steps/cardio you do

And your diet

And supplements

And at which time more or less you train

How much water and salt you consume daily

Thank u

Michaela I totally agree with youImo I will never stop enjoying working out, even if it kills me, even if I loose reps, I will rest pause and force 1/2 more; training exists for a purpose and the quest of the purpose creates the enjoyment in the suffer and suffer feels then sweet
If I wanna entertain myself, I do something else, I feel passion… Read more

Take a deload when your body feel close to burn out, don’t pass over that point.

Easy.

No need to overthink the symptoms or the duration of your split.

If you are almost broken but not yet; deload is needed.

Hello guys

Pro meeting done !! ⭕️✨

Meet the Olympians done !!!

I am number 60 on stage saturday !

Today my coach increased the diet (a little bit) and reduced the output to 8k total (average; he just wanted me to do less than 10k steps)

And tomorrow he expect me to be very flat when waking up.

He also wants me to sleep the max I can tomorrow morning,…

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Hello mate; imo that’s not a general rule

It’s person dependant also

Some people look better with a leg day closer to the show and some other don’t

So usually yes, people space their legs workouts from the show

But imo (and that’s just my opinion) be careful with peak week ! If you just have one peak week you can lower the intensity and keep reps…

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10 days ago you wrote this :

“2 weeks post show
The night of show I did eat what I wanted and bloated out
In 1 week I gained 7kg”

Just as a context; your body ofc is inflammed and it gonna take few days/weeks until it’s regulate.

I advise you to control your diet, stay on lean food avoid free meals for now, hydrate yourself good and be patient

You tell us “everything I ate”

Inflammation come from post show food.

Digestion is disrupted, inner balance disruptued, and inflammation during workout.post workout is a consequence.

Inner hydration has changed

Mineral balance has changed

Gut is messed up

When I was doing “a post show”, I was getting injured at the gym when starting again, for…

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Hello mate; well it depend on your program.

Some people have a dead stop, when you really need to pose and re start as if it was the first rep; and some others got just continuous reps, try to visualize an accordion imo.

If you pause too long on some reps where you are not supposed to pause, you loose the tension into the muscle.

On Some heavy…

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Hello mate; everyone is different.

The most important is to be consistent with salt tracking !

Take also into consideration not to weight yourself every single day!

Depending on td or ntd, depending on the muscle group you are training, the type of food eaten td VS ntd, your weight will have fluctuations.

And when my friend was speaking about…

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Hello everyone

From today check-in everyday with my coach !

This am fasted : 56,3kg so I lost 800gr in the night and so I am stage ready lol.

New diet for today :

M1

70gr bread

3 eggs

100ml white eggs

15gr carbs from fruit

M2

120gr lean fish

100gr rice

70gr veggies

3 brasil nuts

M3

85gr chicken

100gr potatoes

100gr veggies

6gr olive oil

M4

3 eggs

100gr potatoes

M5…

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