[Erin]

Push day baby

Incline smith day today and delighted to finally be at a whopping 80kg 😂😂

We are on the rise with everything with is good but can always be better.

I don’t think we will ever truly be satisfied which is the awesome thing about bodybuilding

After training I went a walk to watch the full mooooon then did some ironing 😝

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Rest day today

Morning routine as always, really enjoying my crisp dark walks right now.

5 calls today, 2 client set ups then cleaned the house and had a quiet evening

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Productive day

Usual morning routine with added in visualisation today, this is something i always do in my preps so I want to start implementing in my improvement seasons also

Leg day today which was good. Was supposed to be legs yesterday but didn’t want to rush it with having the podcasts after

Feeling ready to goooo

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Lovely trip to Rotherham for a podcast with Meg and kuba which was awesome.

Very good push session also, I really cannot wait to move to Manchester to have the best possible equipment available.

Things are in motion now so it’s only a matter of time ❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Check in from kuba and he is happy so we have a food increase. Aim is to get to 70kg in relatively good condition in comparison to last time which was the peak of my improvement season (smol human😂)

Trt
2 mg fem test every 5 days

Gh –
1 iu am 2 iu pre bed

Lantus : 10 iu with m1

All food is raw uncooked

Meal 1
1 whole Egg
200 ml egg whites
100g cream of rice
100g blueberry
50 g peppers
50 g mushrooms

Meal 2 2 iu humalog
100g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple

Intra
10g performance fuel
20g sustain
20g mps max
5g creatine
5g glutamine

Meal 3
30g whey iso pro
100g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
50g rice 10g almond butter
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus
50g rice
100g pineapple

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
25g cor 25g oats 150g strawberry

All food is raw uncooked

Meal 1
1 whole Egg
250 ml egg whites
50 g peppers 50 g mushrooms
50g cream of rice 100g berries

Meal 2
200g sourdough
100g veggies
120g salmon

Meal 3
30g whey iso pro
50g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
200g potatoes 20g almond butter
50g asparagus 50g peppers
100g chicken

Meal 5
100g steak
50g asparagus
50g rice
100g pineapple

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
50g cor 30g oats 200g strawberry

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Rest day and 2 lovely ladies competing today at the fitx finals which was awesome

It really has been an incredible season and grateful for all the ladies that I’ve prepped this year and super excited to get them all into their improvement seasons now.

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Lovely day trying on all the new TBJP clothing, I am OBSESSED with this range and will be wearing it all on repeat 😂

I wear a size L for reference ladies as I like it a little over sized.

Trained then had a lovely chilled evening which was nice!

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

BIG BIG session today and it was fucking awesome.

Progress across all lifts today which was awesome.

The new TBJP clothing arrived today so I am super excited to try it all on tomorrow ❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

I have adhd too and modafinil will not help this over a long period of time.

If I’m honest your routine is the biggest factor here, not the adhd.

You will be able to focus if you have this in check.

Remove all distractions including your phone.

Have intense work blocks and focus on one task at a time.

Use TBJP dial in is VERY good

Make sure you plan your day in advance and always put your heavier tasks at the start of the day❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Productive day

One thing I have not let slip is my early morning rises and has done wonders for my off season so far IMO.

I think a lot of people slack their wake/sleep times when their in an improvement season.

Although my mornings are different from prep, I find getting up going for my morning walk and journaling allows me to set myself up for the day and get my meals in.

-Team call today

-Client set ups

-Off season timelines/calls for girls transitioning into their health phases

-Planning PED podcast for tomorrow

– editing last weeks podcast

Love this Erin, all about the morning routine and early doses for daily productivity 🙏 hope you’re well [/quote]
Thank you Joe ❤️ Hopefully see you soon 🫶🏼

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

You should be absolutely fine with this set up as long as digestion is good.

Having the whey won’t be a problem if a good quality whey.

If you are thinking about training after meal 1, I would have a slightly bigger carb meal for your final meal the day before.

Adding in fats would be a good idea if you are training after just 1 meal on a TD.

Hydration is the most important factor though here and potentially adding in some additional salt or electrolytes would be a shout 🙂

Your body will most likely adapt pretty quickly to the change in routine x

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

PED podcast today which was awesome.

At the moment the take up space podcast has been mainly just mindset but now moving into more educational content which is exciting.

Great day today ❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Productive day

One thing I have not let slip is my early morning rises and has done wonders for my off season so far IMO.

I think a lot of people slack their wake/sleep times when their in an improvement season.

Although my mornings are different from prep, I find getting up going for my morning walk and journaling allows me to set myself up for the day and get my meals in.

-Team call today
-Client set ups
-Off season timelines/calls for girls transitioning into their health phases
-Planning PED podcast for tomorrow
– editing last weeks podcast

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Potentially look to adjust your split slightly to add in more volume elsewhere rather than just across the session until you are fully recovered from your injury.

A deficit is only going to drive fatigue more the further you get into the depths of it. This is where I’d look to hold volume or even potentially reduce it more depending on how your feeling.

If it’s only a 10 week cut and your just off the back of a injury I’d definitely keep to 1 working, 1 back off.

Use this time to get back 100% before your next push ❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Pull today

Pull a

Leg raise 1 AMRAP

Single Arm nautilus pull down : 2 sets of 10-15 reps 1 set of 15-20 .1 second pause in shortened range

Single Arm gym shop row (lat bias): 1 set of 8-12 reps, 1 set of 12-15 reps.

Upper back pull down : 1 sets of 10-12 reps.

Iso Row lat bias : 2 sets 1 set of 8-10,

Reverse Pec Deck: 2 sets of 12-20 reps.

Preacher Cable Curl: 2 sets of 10-15 reps.

One of my favourite sessions today, I really do love the gym shop row, such a good connection with it

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo