[Jade-kelsie]

Same low food again today, weight has dropped back to 126.5lbs but still holding onto a bit of water so sticking to lower food for now.

Had a busy day, helping Adam as he can’t do anything with his arm and then had posing clients all morning till this afternoon.

Spent early morning and evening doing my client check ins I can’t believe I’m 9 days out from the Arnold’s uk so excited to stepped back on stage!! Bit nervous for this show as it’s a big one but just going to go and enjoy it and take it as it comes.

Jadekelsie

[Jade-kelsie]

Personally I keep iso in but I take out whey as soon as I start prep as it doesn’t always digest as well when in prep. But I’ve used it on show day every time and had no issue

Jadekelsie

[Jade-kelsie]

37.5 mcg t3
150 mcg t4
80 mcg clen
Fasted

Gh 1 iu fasted
Gh 2 iu pm pre bed

Telmsiartan 80mg am
Metformin 500 pm
250 mg L carinitine daily fasted on rest day ( out for now )

250’pre workout on training day

12000 steps daily

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

M2
100g chicken or turkey 
20g dark choc
100g veggies

M3 pre
75g 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

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

Food for today again a little bit lower weight isn’t shifting I think I’m holding onto a lot of water atm and I just hope it goes soon.

Training as has also changed so will add this below:

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

Jadekelsie

[Jade-kelsie]

37.5 mcg t3
150 mcg t4
80mcg clen
Fasted

Gh 1 iu fasted
Gh 2 iu pm pre bed

Telmsiartan 80mg am
Metformin 500 pm
250 mg L carinitine daily fasted on rest day add back in

250’pre workout on training day

14000 steps daily

Rest day
M1
3 whole egg 100g veggies

M2
100g chicken
100g potatoes
100g greens
20g dark choc

M3
100g chicken 100g potatoes
100g greens

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

M5
100g chicken
20g dark choc
100g greens

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

****************

Lower food today weight dropped 127lbs this morning still a little bloated from the plane so hoping the water weight drops of by tomorrow 11 days out tomorrow very excited to step on the Arnold’s stage and see what I can do going to be a big show and honoured to be there!

Been posing in my studio this morning and afternoon to make sure my posing is perfect as well think I have got it nailed just making sure everything is spot on!

Jadekelsie

[Jade-kelsie]

Totally agree if you enjoy it keep it in but don’t do it on your lower days as you need to make sure you recover. But steady state cardio is just as good for heart health

Jadekelsie

[Jade-kelsie]

Leg day food
M1
2 whole egg 1 egg white
50g cream of rice 10g dark choc

M2
100g chicken or turkey 
100g potatoes
20g dark choc
100g veggies

M3 pre
75g 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 
100 cereal
100g fruit 

M5
100g steak
100g potatoes 100g veggies

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

Weight was 128lbs this morning from having an off plan meal Saturday and being water retained from the plane so hopefully that comes off tomorrow 🤞🏻

Been a leg session today but made sure that I focused on glutes more than legs and there in absolute bits!! So definitely worked!

A very busy day of house cleaning, client check ins, food shop and looking after Adam has he’s had surgery today as he has torn his bicep so has had to have it reattached so I’ll be looking after him for a while! 😂

Jadekelsie

[Jade-kelsie]

Rest day
M1
3 whole egg 100g veggies
75g cor 50g berries

M2
100g chicken
300g potatoes
100g greens
20g dark choc

M3
100g chicken
300g potatoes
100g greens

M4
75g oats
25g whey
20g almond butter
150g berries

M5
100g chicken
200g potatoes
20g dark choc
100g greens

M6
70g oats 30g cor
20g dark choc
100g berries
20g whey

The show was amazing I placed 7th out of a stacked line up of 25!! I got first call outs which was a dream as there was some Olympians on stage and I was happy that I was able to stand next to them and be compared!

America was unreal loved it but I can’t wait to be back to my usual routine tomorrow and train as I am a home person really!

Back on plan today – wow it’s been a long day got to the airport around 8am Sunday morning just got home now and unpacked.

Legs have swollen from the flight running on about 2 hours sleep in 2 days so pretty tired atm!! Going to be going to bed early!

Jadekelsie

[Jade-kelsie]

Todays food same again minus the Intra

M1
2 whole egg 1 egg white
125g cream of rice 10g dark choc 100g banana

M2
100g chicken or turkey 
500g potatoes
20g dark choc
100g veggies

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

M4 post
30g whey iso 
150g cereal
100g fruit 

M5
100g steak
500g potatoes 100g veggies

M6
50g oats 75g cor
20g iso
200g berries
20g almond butter

Food for today show day eve!!!!!

Not much on today just relaxing then checked in later this evening and got my first coat of tan so excited for tomorrow it’s going to be amazing 🤩

Jadekelsie

[Jade-kelsie]

Todays food

M1
2 whole egg 1 egg white
125g cream of rice 10g dark choc 100g banana

M2
100g chicken or turkey 
500g potatoes
20g dark choc
100g veggies

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

Intra workout 
20g eaa 
10g glutamine
3 g Himalayan salt
35g sustain or perfomance fuel

M4 post
30g whey iso 
150g cereal
100g fruit 

M5
100g steak
500g potatoes 100g veggies

M6
50g oats 75g cor
20g iso
200g berries
20g almond butter

Food for today weight was up slightly as it had dropped to 123lbs after the flight now at 125lb bit more filling up today as well as a leg session which was amazing!!

Jadekelsie

[Jade-kelsie]

From personal experience you need to make sure you’ve had a good couple of days of good high food before getting back otherwise the training sessions won’t be that great. Make sure you don’t over do it for the first couple of days maybe so a deload first then get back to it

Jadekelsie

[Jade-kelsie]

Rest day
M1
2 whole egg 2 whites 100g veggies
125g cor 50g berries

M2
100g chicken
100g cor
100g berries
20g dark choc

M3
20 whey
100g cor
100g berries

M4
75g oats
50g cor
25g whey
20g almond butter
150g berries

M5
100g chicken
450g potatoes
20g dark choc
100g greens

M6
70g oats 70g cor
20g dark choc
100g berries
20g whey

Food for today it’s rest day again so hardly no steps. I’ve been relaxing in the house in America today and a bit of sunbathing even went on the canoe in the lake which was amazing and so relaxing will definitely be doing that again tomorrow 🙂 absolutely loving being here and so glad we got here a day earlier!!

Jadekelsie

[Jade-kelsie]

Rest day
M1
3 whole egg 100g veggies
100g cor 50g berries

M2
100g chicken
450g potatoes
100g greens
20g dark choc

M3
100g chicken
450 potatoes
100g greens

M4
100g oats
25g whey
20g almond butter
150g berries

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

M6
70g oats 30g cor
20g dark choc
100g berries
20g whey

2 x
100g chicken 75g rice 20g dark choc

This was my food Sunday from travelling to America here now but it was a stress getting here my visa didn’t work so had to reapply in the airport and it was literally before that gates closed. But I’m here now strange with the time difference but will update you guys tonight about the plan today!! Glad I’m here and now I can chill
****************

Jadekelsie

[Jade-kelsie]

Todays food

M1
2 whole egg 1 egg white
125g cream of rice 10g dark choc 100g banana

M2
100g chicken or turkey 
500g potatoes
20g dark choc
100g veggies

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

Intra workout 
20g eaa 
10g glutamine
3 g Himalayan salt
35g sustain or perfomance fuel

M4 post
30g whey iso 
150g cereal
100g fruit 

M5
100g steak
500g potatoes 100g veggies

M6
50g oats 75g cor
20g iso
200g berries
20g almond butter

Higher food again today go to America tomorrow so excited I’ve finally sat down after prepping all the food and packing my bags. Trained legs as well today had a good session all numbers were up in high spirts as well probably as I’m like a child at Christmas atm haha!!

Jadekelsie

[Jade-kelsie]

37.5 mcg t3
150 mcg t4
40 mcg clen
Fasted

Gh 1 iu fasted
Gh 2 iu pm pre bed

Telmsiartan 80mg am
Metformin 500 pm
250 mg L carinitine daily fasted on rest day ( out for now )

250’pre workout on training day

10000 steps daily

Leg day food
M1
2 whole egg 1 egg white
100g cream of rice 10g dark choc

M2
100g chicken or turkey 
300g potatoes
20g dark choc
100g veggies

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 
125g cereal
100g fruit 

M5
100g steak
400g potatoes 100g veggies

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

Rest day
M1
3 whole egg 100g veggies
75g cor 50g berries

M2
100g chicken
300g potatoes
100g greens
20g dark choc

M3
100g chicken
300g potatoes
100g greens

M4
75g oats
25g whey
20g almond butter
150g berries

M5
100g chicken
200g potatoes
20g dark choc
100g greens

M6
70g oats 30g cor
20g dark choc
100g berries
20g whey

****************

This is my new baseline cals, checked in with the boss this morning we need to maintain the current look!! Finally ready!!

Been finishing packing today another rest day and chilling making sure that everything is done just need to prep my food for the plane tomorrow I can’t believe I’ll be in America Tuesday it’s insane!!

Jadekelsie

[Jade-kelsie]

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

M2
100g chicken
200g potatoes
100g greens
20g dark choc

M3
100g chicken
100g potatoes
100g greens

M4
75g oats
25g whey
20g almond butter
150g berries

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

M6
70g oats 30g cor
20g dark choc
100g berries
20g whey

Usual rest day food today, been packing for America this morning then took the dogs for a walk and went to the pub with everyone as Adams rugby team won there league so been celebrating with them. Just got back home now going to chill for the rest of the evening.

Jadekelsie