[Corinne]

if I was you I would reduce the amount of oats
use ground rice / baby rice instead this is denser in carbs, lighter and easier to eat
reduce the amount of dairy – this is hard to digest..will slow everything down

add fats from coconut oil for easy kcals
add salmon- 12% fat per 100g and beef – this is again more kcal dense

don’t blend meals – this kills ur appetite and will be a viscous circle

try something like this

Meal 1 – oats in water, protein, banana, coconut oil, PB, honey
Meal 2 – salmon/beef, rice, Pineapple
Meal 3 – salmon/beef, rice, Pineapple
pre work out – you don’t want dairy here – whey, ground rice, Banana, coconut oil, 1tsp peanut butter
intra – peptopro and carbs
On finish – whey and cocopops/cereal with DAIRY FREE milk or the whey poured on top
Post work out meal 40mins later – chicken, rice an sultanas
Pre bed – eggs, oats, jam/honey, PB and fruit

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[Corinne]

hey adam
looking forward to seeing the progress this year

so is the PCA british the comp goal for this year?

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[Corinne]

hey john

how are things going?
18 weeks is a long deficit phase!

carbs on rest day are very low..is there a reason for this?

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[Corinne]

MORNING peaky
happy new year to you too 🙂
are you planning to implement a structured diet from now too? as you haven’t mentioned much on this side of things so far 🙂

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[Corinne]

if there was a sentence to answer this I would be a zillionaire lol

all elements are vital
watch the videos on these topics as these will give u lots of info to utilise

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[Corinne]

hey ben
if you have pct-ed this is usually for a longer period of at least 3 months as the point of this method is to (hopefully) re kick start your natural HPTA

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[Corinne]

hey josh
yes i think there is a limit to what you can utilise in one meal
I don’t no the specifics of what this is…as it would depend on lots of factors

as long a youre digesting it well and not feeling uncomfortable or over stressed by the meal then maybe add a little more and re assess

trainedbyjp@hotmail.co.uk |
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[Corinne]

I like sparkling water 🙂

trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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[Corinne]

ryan can you write ur diet please?
and also what are ur steps / activity per day?

ill be able to help I think…im a feeder haha 🙂

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[Corinne]

Max there aren’t really many differences

I do think that fats needs to be a little higher in female diets for hormonal balance
I do also think experience that typically females can handle less carbs (not all females)
I would never use an IIFYM approach with any gender…why do you think this may be useful?

and yes the training may differ a little depending on the goal or comp category….as for lots of the classes females do not really require chest/back thickness or arm development to any extent so less time can be used on these body parts in order to increase freq on other aspects…ie quads, glutes and delts 🙂

trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Corinne]

hey
yes this can be a stubborn site for a lot of people

first things first – do you have a good diet and exercise regime?
are you trying to drop body fat?
is body fat reducing from other areas?

trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Corinne]

I like a cross trainer and can get some decent ones that are about £100

trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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[Corinne]

hey
have a look on the videos about training structure – this may help 🙂

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tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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[Corinne]

HAPPY NEW YEAR!!
resolution from me…update my blog more 🙂

SO I have decided I will aim for 27th October for my next comp
this give me 42 weeks this coming weekend

This gives me LOTS of time
plan that I have run by Stefan is….
another 8 weeks off all supps
10 weeks on
10 weeks off
12 weeks on into the show

this will be the first year that I have spent a year away from the stage and the first time I will be using sup whist in a SURPLUS and not just a diet phase so itll be interesting

the training splits start properly and uninterrupted from today
MONDAY – chest& bis
TUESDAY – quads
WEDNESDAY – lats
THURSDAY – rest
FRIDAY – shoulders&arms
SATURDAY – hammys
SUNDAY – rest

I am VERY ready to lock into the bubble now and focus on this solely…I love the festivities etc but I also like my schedule lol

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[Corinne]

I think just 1 page back I outlined my daily health supps 🙂

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tb-jp.com/collections/nutrition - highest quality supplements on the market.