Agree with Nath also, I like to keep just a little bit of cardio year round for general health

Hello everyone

Today check-in fasted lol

61,5kg so 900gr more this week again

It’s raising fast lol

But I love my shape today, if things depend just on me I would stay like this and not heavier

Let’s see what the coach would say

But I like a lot

Today upper workout and 6k steps and full day of work on my video posing corrections

Also some…

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Agree with the guys, insure tbjp

Hello everyone

Today glutes training, 20min liss and 6k steps.

Booking my stuffs for the posing seminar mid august. And then my trip for alicante to take back the keys of our house in alicante.

Then keep packing the house and rn food shopping.

Xx

Agree with Clare.

I would make sure you have a little diversity to get more nutrients.

Variation is the key for a better digestive system too, and microbiote.

Hello everyone

Today 6k steps, 20min liss

And full day of work on my online posing lessons.

We have the list of what we keep from the house and what we throw, so as the truck for the house move gonna come in 3 weeks, we gonna start now separating the stuffs.

Room by room.

We do it progressively cause we don’t wanna be overstimulated doing everything…

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Thank u Nick for the update !

You see it will just get better from there !

Keep up the good work and take care

Hello everyone

Today glutes training,

i have changed my routine of warm up pre training eheh, focusing a lot on the left side medium gluteus with some body work before training

Then 6k steps for the whole day

And that’s it

I have chosen not to do my cardio today, will do tomorrow post work day and thursday post training

Today administrative…

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I would personnally don’t add anything if consistency is only 8/10

That’s my personal opinion, some people I know been 7-8 out of 10 consistency wise, and when they add a little fat loss tool in place, they saw benefits and their consistency lowered to 4/5 out of 10.

Imo, it’s supposed to be hard, a fat loss has to be deserved.

But I also…

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Hello everyone

Today rest day

House cleaning, boxes for the house move

Hair wash day also

And 6 k steps

Xxx

I could also add that post show / post diet phase last year, it took me more than 8 weeks for the weight to increase, no matter the diet increase we have been doing weeks to weeks.

So I join Meg on this also.

Might be over depleted, and you potentially need more time for the food to stick

Hello everyone

Today full day of work on my online posing lessons

6k steps and that’s it.

Xx

I would bring up fats

Clearly

Avocado, yolks, almond butter, coconut oil, olive oil, salmon, pistachio butter

Calories to bring up very easy with fats

Now that being said, once you done it, and if you see a weight increase keep this process

But if you reach your limit later on; I wouldn’t see any trouble keep improving body compo without…

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Hello everyone

Today glutes workout, 6k steps

One posing lesson face to face into my studio posing.

And free meal tonight🤯✨

Imo

Always try and do your own conclusions.

As much as there are general rules, there are also different human beings, different feelings, different needs.

I am a person with a body which sometimes reacted very differently that what it was supposed to do. So I always keep distance with general rules.

Do more fats and see how you feel and look

Hello everyone

Today check-in for the coach

60,6kg fasted so 900gr since one week

We are fluffier and we gonna keep things rollin this way as hormons trying to balance back so no poiny touching anything rn

Today upper workout and 6k steps + 20min liss

This afternoon one face to face posing lesson into my studio and all day, video posing corrections…

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Hello again mate

Did you try increasing fats inyo your daily diet ?

How is it going ?

Hello everyone

After one week without forum, here is my daily update

So today glutes/legs training

6k steps and 20min Liss post workout.

We start slowly making the boxes for the house move

Xx

For fast metabolism, as I am into the same team as u

You could raise your fats higher in your everyday diet

Idk where you are at atm but avocado, coco oil, olive oil, almond butter, pistachio butter, yellow of eggs… are a must have for me

Imo

Space them

And use them around weak muscle group day

For me in exemple : always the evening after a glutes day

I remove the last two meals of the day

I make sure i drink all my water before

And after the free meal I go to bed

It’s better than doing the free meal during the day imo, from a mindset perspective

I prefer going to bed after it, usually…

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Hello everyone

Today chill day but still 6k steps and 20min liss

Been dealing with a lot of paper work and also launching the opening of my august calendar for posing and bookings of presential lessons.

Otherwise just chill and walk

Xx

I know that Theo Leguerrier is documentinf quite enough his journey, he is well known but not a leader in bb atm.

His content is on youtube in french but you can translate with subtitles in youtube options.

Marco ruz is also documenting his journey on youtube i think (in 212) in french

They both olympians but not big leaders for now.

That’s the…

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Hello everyone

This morning we signed the official act of property of our house to the notary.

We are officially owners of our first house in Alicante.

It’s a dream coming true, and i would be forever grateful to what bodubuilding bring us onto our lives, cause that’s because of all of this journey that today we can change life.

Grateful✨

Today…

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So i would say, try a refeed as my friend said and see how beneficial it can be for you in the next days, if it works, then duplicate.

And basically i have been dropping weight all prep with just refeeds more of the time

First weeks just have been on a 200/300kcals deficit and then only refeeds have been enough.

The coach didn’t wait i was stage lean for it, he didn’t wait me being broken or exhausted either.

He just did it by intuition everytime weight remained stable.

That’s…

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I could add as an info, but

I had a refeed each time my weight stop dropping at my weekly check-ins and when (most of the time) performance is not increasing anymore.

In the next couple of days post refeed, weight keep decreasing itself.

I kept steps for digestion, but i organized my week differently not to have cardio on the day of the refeed though

Hello everyone

Today rest day from gym so just 6k steps to do

Also we have been to the notary this morning for the acta of transparencia in Alicante.

Tomorrow we go back for the official signature😭😭🔐

We gonna officially have a house in Spain.

It’s a dream coming true

I have done it for a long time and it was very good, you can do that for sure

Low

Medium

High

It works for the puposes I had back in time so yes does that it you see benefits

Hello everyone

Yesterday all the forum didn’t work at all

So I will update it for today ans yesterday

Yesterday rest day total we went to altea, and to visit one city close to alicante and enjoy moments in couple.

Evening was free meal; but lol we chose a gastronomic restaurant but portions were like for kids, so my husband went a little…

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I don’t know if my vocal message have been posted

But my husband suffered of the exact same thing as you into his off season

What worked for him

1/ alternate solid and liquid meals

1 solid 1 liquid 1 solid 1 liquid etc

2/ choose lower food volume

3/ space more your meals 3,5/4h to digest properly and being ready to eat

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