[Kamara]

Yep take fasted all at once

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[Kamara]

Hey, so for tonight I would literally rest, some icing for 15-20 mins maybe 2 times pre bed. Tomorrow if bruising has come out you’ll see if it’s tore or not more than likely but then I would advise seeing a physio or sports therapist for them to look over it. Depending on the grade of the tear will depend on the next steps. I really can’t advise anymore than this without seeing you in person.

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[Kamara]

Hey guys! So morning of client work & social media work. I then trained back followed by evening clients.

Back was a very good session felt pretty strong especially on my upper back chest supported row. Strength is really starting to pick up. This evening it’s been a later night than usual just busy with a few life admin bits to sort before we could settle for the evening. X

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[Kamara]

It’s one of them things you simply have to try to learn to control yourself. It does get easier over time you learn to be able to control emotions and think before you act you’re only feeling that way because you’re hungry or tired etc

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[Kamara]

If you’re training after meal 1 then then I would add carbs there. You could add pre bed just as long as it sits ok and digests abit before bed. Or you could add Pwo if appetite allows then

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[Kamara]

I personally don’t I just use pump. I don’t tend to have caffeine after 2pm

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[Kamara]

Hey guys busy day in clinic followed by content filming and then a leg session with James had a very fun session wasn’t my usual plan I did James session it was a touch crazy but very fun 😅 few more intensifiers than I’m used to but it’s fun to do now and again. Then this evening it’s just been house work, admin and chill time x

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[Kamara]

I absolutely agree visuals here would help us advise further

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[Kamara]

Hey! Matej, this is fantastic that your goal is to compete it’s a super exciting journey. However what I would say is don’t jump the gun, take your time I think firstly you need to establish a good food relationship and eating to a plan pushing food up and getting very strong then Followed by a diet to get lean lean. – this will help you decide if it’s for you.

I would advise if you can getting a coach because they will advise all these questions you have and the more questions you’ll have in the future I also think it’s easier to follow a plan when someone just tells you what to do instead of you doing things and second guessing yourself.

I haven’t listed my diet because what I eat is totally irrelevant to what you should be eating. A lot of it is personal preference and taste. And also depends on your output daily your training and appetite & daily routine.

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[Kamara]

Hey guys rest day today and a day ‘off’ from work haha I say off like that because I did book my mum in for a massage as she needed it haha! We had a nice catch up and a coffee too which was nice. I then do some jobs on the farm took some pictures/ videos for a few of the cattle we are selling on. Then had a fairly chilled evening which was definitely needed. X

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[Kamara]

Evening all! So few morning clients in the clinic today followed by training legs. Felt smashed since I got in ahaha! So chilled evening and off plan meal .

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[Kamara]

I agree I would lower volume a touch

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[Kamara]

Hey guys! Busy day in clinic complete 🙏🏼 also a few bits of online client work followed by training back with James very very good strong session weight is moving nicely x

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[Kamara]

I don’t wear one, never have. I think having good midsection control ie vacuums / ab work will help and also being mindful of your digestive system and the amount of food you push will ultimately determine your waist

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[Kamara]

I would definitely be taking tbjp cure coming daily & Osteo pro. Join in if you wanna throw an extra in there. The thing is with arthritis is making sure your shoes fit correctly and support your feet. Other options could be massage/ sports therapy to manage pain and release tension etc ( this won’t fix just pain management without taking drugs) I would also be mindful of your bodyweight- not sure what you’re goal is but the heavier you sit the more pain you’ll be in. Could also swap steps for cardio- steady state bike etc something that’s less impact on your feet

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