[Jessy Kelly]

got elitefts in neoprene, really happy gal!

@jkelly.ross

[Jessy Kelly]

whole eggs+spinach
Greek yogurt fage+nuts
omelette
beef jerky
ham serrano
whey+nuts butter or dark choc
canned tuna/mackerel + cucumber
salmon sashimi+ sea weeds +edamame
tofu
tuna+mozzarella
bresaola
whey + fruit + nuts milk
protein bars
xx

@jkelly.ross

[Jessy Kelly]

what is your supposed maintenance right now? so you are doing a kind of reverse diet from 2700 straight to 3400? how long you were in deficit… sorry try to understand? X

@jkelly.ross

[Jessy Kelly]

Today first moves.. (obsvly after my M1 and extra almost reasonable dose of coffee!!!) …
settings up things for my posing routine! Moving things around! The obsessive enthusiasm search! … finally get to Filming and tweaking! ???? posted on IG my twentieth video ahah! yep! Kitchen will be my playground and I will fit in meal prep in between! LOL
Happy gal about My sesh today! … went heavy on My Smith squats! … .. started on high note! on press I keep same intensity trying to improve the hold thing. Giving away my everything on the press! Same as the bridge on Smith which I increased by 10kg. I wanted to nail the eccentric movement more than other things! So not just overloading for the sake of it!…endless road to failure with frogs between abductor! Ahah I was already on the floor! Just give you an idea! LOL
Questionning here and there…
… As always!! ????
DB Lying hamstring curl
Smith squat
Paused Leg press
Glute bridge on smith
Abductor frog pump to failure
Adductor on the cables
Hanging leg raises
STRETCH
Toe press for calves
Tmrw upper and the Chest supported dual back row love affair! Ahah damn I will get it! Btw 1st shoulder! X

@jkelly.ross

[Jessy Kelly]

Continue to do whatever you were doing during your gaining phase. The old saying ‘What built the muscle, will keep the muscle’ is true. Keep intensity high and still go into the gym aiming to beat the log book. You need to give that muscle a reason to stick around, so lowering intensity and weights will essentially give your body a chance to break that muscle down for fuel when you’re deep into a deficit and fat stores are low.
The only thing that may change is your volume during the latter stages of a cut when recovery is reduced and if you’re planning to compete, the last week or so won’t be taken to failure.
_________________________________________
Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Clare explained it soo well! just adding that your mindset playing a huge role too!

@jkelly.ross

[Jessy Kelly]

@k  hey! I use the Bonne Maman just as I love the flavour!

Yes I take all my food with me when I’m working but I don’t need to change any meals. I work mostly on the road so have to be well prepared.

And yes I switch meal orders and times when I’m working to for around that and do so even in comp prep. I don’t let it affect me just plan and do ????

thanks for sharing your favo jam! I m maybe too paranoid when I see added sugar! … LOL and of course price is lower than mine! 🙂 btw I know the brand as it’s French!
I should admit that I m not used to bring food and change order, I guess that it’s just habits to keep things flexible! thanks! you are the example that it’s possible to keep a civvy life and achieve BB goals!

@jkelly.ross

[Jessy Kelly]

in deficit you could surprise yourself! you can push your intensity higher and hitting some personal best too! you should not need to change your training plan! what built the muscle keep the muscle! make sense? in some cases reduce volume but it’s very case dependent!

It makes sense! Thank you tons[/quote]
????????go for it and keep us posted!

@jkelly.ross

[Jessy Kelly]

in deficit you could surprise yourself! you can push your intensity higher and hitting some personal best too! you should not need to change your training plan! what built the muscle keep the muscle! make sense? in some cases reduce volume but it’s very case dependent!

@jkelly.ross

[Jessy Kelly]

Hi! just asking diet meaning deficit? 🙂 if so you should keep intensity as in maintenance/surplus (still diet).. even overloading more as much as you can!
what is your goal? how much is your deficit? how is structured your training right now? X

@jkelly.ross

[Jessy Kelly]

So today’s sesh was a so so one!
Went up on press! As follow:
243×12 253×12 243×20
.. I wanted to hit more load on press and I did it! Shaking shaking! …The bridge was a kind of joke! Felt strongly on my hams! Had some cramps too… first time ever! So for now I am adding some pink salt here and there…some stretch too! And we’ll see!
Started posing and I will work consistently on! Now that calories are quite high and I don’t “cardio” yet allow me to dedicate more time, energy and focus! Heels and socks ready! ????
Some days are more LOL than others…and today was a weird one! Even I hit my new pb on press, cramps on my hams were totally LOL’ING! …
My new whey got my belly approval! Ahah Which is a great news! …and the glutamine taste is hidden from the vanilla flavour! However Very very sweety! …
Went for karting yday! It was fab! I m officially a tomboy!
Tomorrow is upper body day and I m going to visit kingsgym Dalston! Just looking for a proper posing room! ????
And then we party! X
Lying hamstring curl
Smith squat
Paused Leg press
Glute bridge
Abductor + frogs
Adductor on the cables
Hanging leg raises
STRETCH
Standing calf raise

Ohh girl I’m glad to hear someone else with dairy issues has had success with the new JP Whey! I’m intolerant to dairy also, but waiting for mine to come still. Hoping my digestive system agrees with it too!

You’re killing by the way ????????

_________________________________________

@katiecshallbe_

[/quote]
Hi Kate, yes got some intolerance here and there! diary and other crazy ones! LOL I m waiting iso from JP range! I can not use concentrate! x I m sure that quality is the best! 🙂 thanks! giving my everything and nailing things! ???? enjoy your journey too and keep me updated about the “whey experience”! xx

@jkelly.ross

[Jessy Kelly]

Not the usual rest day things! … ! However now I m Feeling soooo Human after a life-changing week! LOL… everything seems in order! Ahah
New everything!
Done my 5k steps And now
Trying to be lazy lady and fit in a pampered time!

@jkelly.ross

[Jessy Kelly]

Today i had to be wise….
Normally my second push session, but modified it right down just for this week
Last week my primary push session beat my shoulders up. I managed to have a decent one when I switched the movements around, but pressing today would have set me back (I think) so I just did…
Cuff laterals
Overhead tri ext
Tri Pushdown
Shoulders don’t feel smacked up, so hoping that allows me to really go after it next week.

Hi Rich, how are you working deltoids? reps range and varieties dB/cable/machine? which exercise you prefer more than others to hit them? thanks X have a great weekend! [/quote]

Hi Jessy

I don’t dona whole lot direct as my shoulders are problematic. I have two lateral movements a week, one seated DB in the other session, one cuff lateral (cable) in this session. I’ll then have an overhead press, either smith or machine.

That’s about all I do. I keep everything aligned with normal rep and set patterns

I’m very much a “do what I can without aggravating” so not a good model for most![/quote]
thanks! 🙂 i understand! with switching and adjusting your training hopefully everything is going to be better! you are showing us how to play around! x

@jkelly.ross

[Jessy Kelly]

Today i had to be wise….

Normally my second push session, but modified it right down just for this week

Last week my primary push session beat my shoulders up. I managed to have a decent one when I switched the movements around, but pressing today would have set me back (I think) so I just did…

Cuff laterals

Overhead tri ext

Tri Pushdown

Shoulders don’t feel smacked up, so hoping that allows me to really go after it next week.

Hi Rich, how are you working deltoids? reps range and varieties dB/cable/machine? which exercise you prefer more than others to hit them? thanks X have a great weekend!

@jkelly.ross

[Jessy Kelly]

your biceps! X

Thanks x. My arms are starting to grow nicely again I must admit. I must just make sure it doesn’t grow too big again and throws me out of proportion. My delts aswell tends to take over and then my chest looks flat. But I’ll pre exhaust my delts before doing chest.[/quote]
you can borrow some delts to me! 😉 pre exhaust them allow that your chest work more harder? do you plan something more for the chest dvlpment? training… btw thank you for this explanation! …. my back is much more developed and take over on me…I used to love heavy deadlift and I think that it’s genetic matter, my glutes too and I used to play volleyball professional and I was always in squat position! ahah … but my legs is my lacking bodypart! … well I m working on them! 🙂

overall your proportion to me look good!
you got some time to grow and improve! X

@jkelly.ross

[Jessy Kelly]

Current diet:

Training day diet

1

100g granola 30g whey

1 crumpet and jam

Lower day ( fry up on top baby girl)

2

120g turkey meatballs   + 1 pack of flavoured rice

2 caramel rice cakes

3

120g chicken + 1 pack of flavoured rice

2 caramel rice cakes

1 cookie

Pre 4

30g isolate

100g cream of rice

2 rice Krispy square

2 cookies

Extra pink salt here

Intra

1 scoops mps max and 3acoops sustain

Post 5

3 bagels ( all the jam )jam )

30g whey isolate

2 rice Krispy square

6

2 burger and chips

7 same as rest

Same as rest day

Rest day

3 whole eggs

3 bacon

2 toast

Beans

2

150g chicken, veg + egg

3 1 beef burger

1 wrap + condiments

4

150g salmon and veg

1 pack of garlic rice

5

2 Burger and chips

6

150g granola

150g fruit

30g whey

Sweetener

Touch of almond milk

🙂 the important detail! just wondering about the jam! sorry for the maybe very basic question! which kind of? I try to make sure to buy 100% fruits (bit paranoid LOL)… do you have your favo brand or you are pretty flexible? when you working you bring it to the office I guess and you change meals orders depend on the training time? even close to competition? this is something not very easy mentally the order change.. I guess that it’s habits matter!

finally how much your job affect your food choices in general?

thanks! x sorry for asking tooo much

@jkelly.ross