[Erin]

 

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[Erin]

That’s the show done! A crazy experience but will give you guys a full update once I’ve had a full nights sleep ❤️❤️

Had a lovely evening eating some sushi with the squad but ready to get back to it 🫶🏼

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[Erin]

1 day out baby 💃

Lots and lots of rest today.

I had a client Dayner competing in the amateur Olympia today however she wasn’t on stage until later in the evening which meant it’s been a very slow day.

Woke up flat this morning so kuba has added in a lot more food.

Lots of rice and nut butter which is my faaaavourite 😮‍💨😍

Today has been a dream for food haha

6000 steps

Water 4.5 L

All food is raw uncooked

Meal 1
3 whole Egg
50 g mushrooms
100g rice 50g berries

Meal 2
75g Jasmine rice
20g asparagus
75g low fat steak mince
50b pineapple

Pictures 1 round posing

Meal 3
75g low fat mince
75g rice
20g almond butter
50 pineapple

Meal 4
75g rice
20g almond butter
50g pineapple
20g asparagus
50g chicken

Pics pose

Meal 5
50g steak
75g rice
20 g asparagus
50g Strawberries

M6
50g chicken
75g rice 30g almond butter
50 pineapple

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[Erin]

Athlete reg today!

Another big show for me but I’m feeling a lot calmer going into this show which is good.

Food stayed the same as yesterday but extra 10g oat and 10g nut butter added to final meal.

Got a massage this afternoon then spent the day chilling and napping between meals 🤣

1 day out tomorrow, just hoping I bring bettter than last 🫶🏼❤️

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[Erin]

Touch down in Lisbon!

We arrived nice and early which meant my routine didn’t change when I landed. Managed to sleep on the plane so headed to the gym for the final pump session!

Then went for a food shop and stocked up on all the usual bits and chilled the rest of the afternoon.

Checked in and feel the fullest I’ve been so I’m excited to see the package on Sunday!

Food the same again as yesterday but look is sharper 🙂

If you guys have any questions please feel free to ask! Xx

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[Erin]

Good evening from Edinburgh 👋

Travelled to my clients house to stay tonight before my flight tomorrow. It’s a 6am flight and she stays close to the airport which means more sleep for meee 😂💜

I actually managed to pack everything into one little hand luggage which I’m pretty impressed at 😅

For Empro I had a hand luggage just for my supplements

Everything is in zip lock bags- supplements, food, powders which saves so much room and means I only need one Tupperware. I always pack extra just incase something does happen however the plan is to fast until I arrive in Lisbon at 9am.

Back down to lower carbs today but I am very full at the moment so excited to see the look over the next few days.

See you guys in Portugal! X

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[Erin]

Another high day yesterday and pull session complete!

440c

Energy was a lot higher which is good and feel a lot fuller visually. Still feel generally fucked but will get proper rest over the next few days.

Busy day getting everything organised for travelling to Portugal. I am only taking hand luggage with me so wish me luck 🤣🤣🤣

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[Erin]

I agree, I wouldn’t head back into a push up just yet.

I would continue to diet until you are quite lean.

The last thing you would want is to push up then have to diet again.

Get your body in the most responsive place possible then work calories up from there 🫶🏼

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[Erin]

Had the besttttt push session today!

Another high day today and got 6 meals instead of 5.

Do you guys like seeing my food daily?

Although foods higher I still feel like shit😂 going hypo after every meal at the moment which is forcing me to relax 😂

Really trying my best to keep steps as low as possible so no morning walk this morning, only mini walks post meals for digestion.

A lot of people think they’ll magically feel better when food goes in but IMO it’s all psychological. If your peeled you will not magically feel fresher are a high day. I know that with rest this week I will feel a little better but I’ll still feel like shit 🤣🤣

I always get comments like ‘I bet you feel amazing now’. Carbing up is utilised for a purpose and that is to filllll glycogen stores and help massively with the look come show day so if you still feel like shit don’t worry.

Overall I’m happy ish with the look, I just know with time it will be so much better.

Onto the next day we goooooo x

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[Erin]

Rest day for me today and another day of loading food

Had a lovely chilled ish day, lots of work however got to see my mum and dad for a coffee this afternoon which was nice.

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
100g Jasmine rice
50g mixed veg
100g low fat steak mince
100g pineapple

Meal 3
30g whey iso pro
100g cream of rice
100g berries

Meal 4
300g potatoes
75g mixed veg
100g chicken

Meal 5
100g steak
50g asparagus
75g cream of rice
2 rice cakes ( 15 carb )
200g Strawberries

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[Erin]

Hey beauty!

What time of the month did you get these done? Was this taken 3-5 days post menstruation? Has your diet significantly changed during the past month or has it remained the same?

I do think it would be best to seek professional advice from your doctor to potentially look at HRT

Xx

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[Erin]

You’ve done incredible so far, I’d definitely keep going, you still have a lot of room to push.

Just continuing training hard, prioritising recovery and eating foods you know digest well.

Keep an eye on your digestion if you have been in a surplus for a long time as that is going to be a huge factor in your success this next push.

If you do feel like your digestion is getting a little sloppy, I would only pull back for a very short period of time before heading back into a surplus 🫶🏼

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[Erin]

8 days out 😍

Plan for today

* CARDIO/EXPENDITURE

Minimal steps just focus on last session of legs today

Cycle –
10 mg primo daily
15 mg anavar from today

Gh –
No gh

Clen 80 mcg fasted

T4 150 mcg fasted
T3 37.5 mcg fasted
Both take away from caffeine as it inhibits absorption – take your clen yohimine t3 & 4 together hydrate then caffeine 15-20’min after that.

80 mg telmisartan am only
500 mg metformin pm only with last meal

All food is raw uncooked

* Training day nutrition lower body day

Meal 1
1 whole Egg
200’ml egg whites
75g cream of rice
100g blueberry
50 g peppers
50 g mushrooms

Meal 2
100g Jasmine rice
50g mixed veg
100g low fat steak mince
100g pineapple

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

Meal 3
30g whey iso pro
100g cream of rice
100g berries

Meal 4
200g potatoes
75g mixed veg
125g chicken

Meal 5
125g steak
50g asparagus
50g cream of rice
2 rice cakes ( 15 carb )
200g Strawberries

SESSION

Adductor: 2 sets of 15-20 reps 2 second pause in stretch drag it in don’t let stoppers touch in middle.

Seated Ham Curl – 2 working sets – 1 set of 8-10 1 sets of 10-12 micro pause at top and bottom of each rep

Leg extensions: 2 sets of 10-15 reps, both sets 1 full second pause in short.

Banded pendulum squat 1 sets of 8-10, second set 10-12 reps micro pause at top and bottom, sink your hamstring into the calf knees over toes fully pause there.

HS Single leg press, feet low on platform – start on both legs then being down non working leg, sharp exhale rib cage fucked and slight crunch on oblique into working side. 2 sets of 10-12 reps – make both sets discussing – 2 second pause in deep stretch each rep.

Barbell hip thrust 1 sets 15-20 reps micro pause top and bottom shins need to
L

Let’s gooooooo

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[Erin]

Final rest day before we start peak week!

Feeling good today so excited to get everything organised for next weekend!

* CARDIO/EXPENDITURE

12,000 steps only

No cardio

Cycle –
10 mg primo daily
10 mg anavar from today

Gh –
No gh

Clen 120 mcg fasted

T4 150 mcg fasted
T3 37.5 mcg fasted
Both take away from caffeine as it inhibits absorption – take your clen yohimine t3 & 4 together hydrate then caffeine 15-20’min after that.

80 mg telmisartan am only
500 mg metformin pm only with last meal

All food is raw uncooked

Rest day nutrition

Meal 1
1 whole Egg
200’ml egg whites
50 g peppers
50 g mushrooms

Meal 2
50g mixed veg
100g chicken

Meal 3
50g veg
100g chicken

Meal 4
200 ml egg white
50g veg
4 rice cakes

Meal 5
50g mixed veg
100g low fat steak mince

Meal 6
200 ml egg white
20g almond butter
200g Strawberries

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[Erin]

Hey guys!

Pull session today, it wasn’t ideal but I did the best I could.

Trained after 1 meal today thinking it would be better for energy but was worse 🤣 It is what it is at this point though, I’m going in and giving it everything I possibly can which is the most important thing.

Steps were done very early today as I got a little carried away on my morning walk this morning 🤣

12k total at the moment

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 arm at a time, lean to the side of the arm you are performing.

Had a call with Kuba to talk through posing to make a few tweaks for next weekend so will be working on that properly tomorrow❤️

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