[Jade-kelsie]

25 mcg t3
100 mcg t4
Fasted away from coffee

40 clen ( next 7 days only then off totally)

Gh 1 iu fasted
Gh 1 iu pm pre bed

Telmsiartan 40 mg am
Metformin 500 pm
250 mg L carinitine pre workout on training day

12000 steps daily

Rest day
M1
30g whey 100g banana
50g cor 50 g fruit 20g peanut butter

M2
100g chicken
50g rice 50g fruit
100g greens
20g dark choc

M3
100g chicken
100g potaotes
20g dark choc
100g greens

M4
50g oats 30g low fat cereal of choice
25g whey
20g almond butter
150g berries

M5
100g fillet steak
20g dark choc
200g potatoes
100g greens

M6
50g oats 25g cor
20g dark choc
100g berries
20g whey

Leg day / training day food
M1
30g whey
50g cor 50g fruit 1 bagel thin 25g avocado
10g dark choc

M2
100g low fat mince
50g rice or pasta
20g dark choc
100g fruit

M3 pre
100g cor 25g cereals of choice low fat
25g dark Choc
25 g whey isolate 
100g berries

Intra workout 
20g eaa 
10g glutamine
3 g Himalayan salt
10g sustain or perfomance fuel

M4 post
30g whey iso 
100g cereal
100g fruit 

M5
100g low fat steak mince made into burgers 2 bagel thins 100g veggies
50g avocado 20g low fat cheese

M6
50g oats 25g cor
20g iso
200g berries
20g almond butter

New food for offseason been pack on plan since today going to go out for a meal at the weekend as I want to get back on plan and not go up in weight too quick.

Jadekelsie

[Jade-kelsie]

Absolutely loved the Arnold’s yesterday what a show and the stage was amazing! Didn’t get the placing I was hoping for as I wanted to be in the top 10 and placed 12th.

But it was the best that I have looked and I now know what I need to work on as every show I’ve been told I need more glutes and that what we are going to do.

So I have decided to go into an offseason and call it for this year! I have competed with the best this year in America and in the Arnold’s and if I want to be competitive against the top girls I need to grow more glutes as that’s what they are looking for.

Hard for me to stop as I wanted to try and get to Olympia but that’s the way competing goes there’s no point just keeping going this year if it’s a specific area that I need to change that can only be changed in a surplus.

Can’t wait to step on stage again next year with making sure this offseason goes as well as the last!

Jadekelsie

[Jade-kelsie]

I wouldn’t track that it’s not much at all and won’t do you harm to have it sbit is good between pre and post workout meals

Jadekelsie

[Jade-kelsie]

Rest day
M1
2 whole egg 100g berries
50g cor

M2
75g chicken
50g rice 100g fruit
20g dark choc

M3
50g chicken
200g potaotes
20g dark choc

M4
50g cream of rice
25g whey
30g almond butter
150g berries

M5
75g chicken
20g dark choc
100g potatoes
100g berries

M6
50g oats 25g cor
20g dark choc
100g berries
10g whey

Jadekelsie

[Jade-kelsie]

Busy day today travelled to Birmingham for the Arnold’s it’s finally here!

Had massage this afternoon then the usual show bits, tan then food more food 😂

Meet and greet this evening to meet some of the people coming to watch tomorrow then registration I’m lucky number 13 just eating my last meal will post my food today then early bed time ready for tomorrow

Jadekelsie

[Jade-kelsie]

2 days out!! Can’t believe it! Been a very busy day prepping food and packing for the weekend also making sure we had enough food to take with us.

Had online clients this morning then got everything packed and prepped. Also had leg day today and my legs and glutes are absolutely dead so hopefully there ok for Sunday. Rest of the hair been to the hairdressers then chilled for the rest of the evening.

Jadekelsie

[Jade-kelsie]

In person check in again today with Kuba everything is on point and very excited to be getting on stage on Sunday.

Been quite a chilled day had a couple of online posing clients then went for my nails and lashes done for the show then got food from the shop which I am going to need at the weekend like rice cakes, honey, raisins etc.

Rest of the day I’ve been relaxing and making the most of the time of work the rest of the week.

Jadekelsie

[Jade-kelsie]

Training day food today as it was leg day as usual, will attach my training plan below.

Had a busy day had online posing clients this morning for a couple of hours then in work doing PT it was my last day though today until after show. This evening I’ve been practicing my posing and relaxing as much as I can.

Jadekelsie

[Jade-kelsie]

Your steps are pretty high but if your in an offseason I’d only be doing what Clare said really and doing cardio for health reasons. HIIT is the best for this and 2 times a week would be more than enough

Jadekelsie

[Jade-kelsie]

Rest day
M1
1 whole egg 3 whites 100g veggies
50g cor 50 g fruit

M2
100g chicken
50g rice 50g fruit
100g greens
20g dark choc

M3
100g chicken
100g potaotes
20g dark choc
100g greens

M4
50g oats
25g whey
20g almond butter
150g berries

M5
100g chicken
20g dark choc
100g potatoes
100g greens

M6
50g oats 25g cor
20g dark choc
100g berries
20g whey

Checked in with Kuba in person this morning everything is going according to plan and I’m looking right what we need! Had my invisaline fitted today so on the road for straight white teeth! Not long to go before the Arnold’s can’t believe how quick its come around!

Jadekelsie

[Jade-kelsie]

If I was her I would run

5 mg daily no more than 5 weeks then off

Okay bud thanks what about when she comes off ? Would she need Anything to come off? [/quote]
You won’t need anything to come of just do what kuba said and run 5mg for 5 weeks

Jadekelsie

[Jade-kelsie]

Leg day food
M1
2 whole egg 2 egg white
50g cor 50g fruit
10g dark choc

M2
100g chicken or turkey 
50g rice
20g dark choc
100g fruit

M3 pre
100g cor
25g dark Choc
25 g whey isolate 
100g berries

Intra workout 
20g eaa 
10g glutamine
3 g Himalayan salt
25g sustain or perfomance fuel

M4 post
30g whey iso 
100g cereal
100g fruit 

M5
100g steak 100g veggies
50h rice

M6
50g oats 25g cor
20g iso
200g berries
20g almond butter

Food set up for today, a bit higher than the other day, trained legs this afternoon then practiced posing a lot the rest of the day to make sure I get everything perfect!

I have also been for a massage from my mum which was nice and relaxing and chilled me out loads!! 6 days to go

Jadekelsie

[Jade-kelsie]

Grape pump and red slushy prepare amazing!!

Jadekelsie

[Jade-kelsie]

Been sticking to the lower food weight was down again today at125.7lbs back to stage weight before America show! 1 weeks to go before I step on the Arnold’s stage I can’t wait!

Checked in with Kuba today for an in person check in and went through my posing and what the plans are for the rest of the year. The feedback that I’ve been getting is that everything is spot on I just need bigger glutes which is why training has changed but I might need an offseason to make sure I grow in the right places so going to see what happens at the Arnold’s then decide whether to continue or stop for this year and grow.

Been a busy day been shopping and finishing client plans of. Definitely feel like I’m in prep atm I’m very hungry now but not long to go!!

Jadekelsie

[Jade-kelsie]

TEMPO/FORM/TENSION

On ALL exercises I want you to maintain tension, form and full control on both the eccentric and concentric phase. Do not just move the weight for the sake of it. On the higher rep sets especially really focus on reaching failure by contraction and squeezing the target muscle. Use a tempo pf 3120 on all exercises (3 second eccentric, 1 pause, 2 second concentric, micro pause at top ). Unless stated other wise
During the session, keep intensity high, do not dither around and waste time, I want you to feel exhausted by the end of the session. In terms of rest between sets, give yourself a 2/3 minutes ok compound, breathing pattern has to return to normal before you go. Give yourself enough time to fully recover and go at the next set with full power. You are looking to grow and gain strength so don’t rush, better to recuperate for a minute longer and get those reps then rush.

* Tempo compound work

Compound work
4 second eccentrics
1 second pause in peak of contraction
Hard concentric
No pause in stretch
( 0 bounce or momentum )

* Isolation work

3 second eccentrics
1 second pause in peak of contraction
2 second concentric
1 second pause in stretch

leg raise 2 sets of 15-20 reps

1- Barbell Hip thrusts
3 sets of 12-15 2 second pause in peak of contraction here

2- single leg leg press 2 second pause in stretch here, Find your sweet spot to maximise glute / adductor here 2 sets of 12-15

3-hip dominant smith machine squat glute bias – stance wider 1 sets 10-12, micro pause in hole keep a neutral spine don’t let hips curl under

4- 2 sets of walking lunges dumbbell : 15-20 reps each leg pause in the stretch rib cage tucked wide strides leaning slightly forward to bias flute

5- lying leg curl 2 sets 10-12,15-20 micro pause at top and bottom here

6- adductor: 2 sets of 10-15 reps

Legs 2

1- barbell hip thrust 2 second hold in peak contraction 2 sets total 3 sets of 15-20

2- banded at the hip dumbbell RDL 2 sets pause in hole 1 second 10-12 , 12-15

3- 45 hyper extension 2 sets of 12-15 2 second hold at peak of contraction

4- contralateral loaded rear foot elavated split squat 2 sets 8-10,12-15,

5- adductor 3 sets micro pause across both ranges own every portion of each rep, 2 sets 12–15 reps

6 seated leg curl: 2 sets of 10-12

7 machine lateral raise 1 sets micro pause top and bottom elbow stacked over your fist 15-20

Legs 3

1 – glute mead kick back 3 sets 15-20

2 – Barbell hip thrusts : heavy 3 sets 6-9, 8-10, 15-20

3 -Bulgarian split squat holding dumbells in both hands 2 sets 15-20 each leg

4 – b stance dumbell rdl 2 sets 10-12 , 12-15 pause in stretch each rep here.

5 – pendulum leg press 2 sets 15-20
Glute bias stance

6- reverse pec dec 2 sets of 15-20 reps

New training set up and I did legs 2 today and wow my legs are absolutely dead!!

Been a very busy day had posing clients this morning as well as PT clients then went to the gym and sorted my house out as I’ve had someone staying with me the last few weeks so wanted to get everything out of the way and sorted so I had my house back!

Jadekelsie