[Kamara]

Hey guys! So I’ve got my new plan through but unfortunately had to take a rest day today felt super rough throat, nose everything felt bunged up and headachy yeah not brilliant start but is what it is. So rest day and work from home day and a few calls with clients.

New plan is below

Training day
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers with 80g sourdough and 100g berries of choice 
Meal 2 – 130g raw weight chicken/turkey breast with 80g raw weight jasmine rice plus any salad or veg, 10g natural nut butter and 1 small banana (50g)
Pre workout – 20g EAA, 5g creatine and 5g taurine diluted in 750ml water – to be drank on way to the gym and finished as you warm up – 1g sea salt 
Intra workout – 25g performance fuel diluted in 1L water with 1g sea salt 
Meal 3 – 40g whey isolate with 100g COR and 10g honey 
Meal 4 – 175g 5% beef mince or very lean steak with 1 brioche bun (170-180kcal) and 200g raw weight potato plus any salad or veg and 200g pineapple 
Meal 5 – 250g 0% greek yogurt with 10g protein from isolate plus 10g honey and 10g natural but butter 

Rest day
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers with 80g sourdough and 100g berries of choice 
Meal 2 – 130g raw weight chicken/turkey breast with 80g raw weight jasmine rice plus any salad or veg, 10g natural nut butter and 1 small banana (50g)
Meal 3 – 40g whey isolate with 50g COR/Oats, 10g honey and 20g dark chocolate or nut butter  
Meal 4 – 120g raw weight salmon with 50g raw weight jasmine rice or 250g raw weight potato plus any salad or veg and 200g pineapple 
Meal 5 – 250g 0% greek yogurt with 10g protein from isolate plus 10g honey and 10g natural but butter

Cardio
20 minutes fasted steady state cardio on wake – 
Steps – 12k 

Abs – twice per week – 4 x 12-20 rep leg raises and 4 x 12-20 rep crunches.

Test – 3mg per week
GH – 2.5iu pre bed 
T4 – 100mcg on wake 
Inject SLU – 600mcg on wake
Mots C – 1mg on training day

Training split
Upper/ lower

Upper A
1 arm PD – 1 x 10f, 1 x 15f Bo
Bent over rows smith barbell 2×8-10F.
Lat focused row machine 2×8-10f
Seated side delt 2x 8-10f 1x15f bo
Machine shoulder press 2×8-12f
Incline chest press 2x 10-12f
Cross body tricep push down 2x 8-12f 1x15f bo

Lower A
Cable EZ bar curl – 2 x 10-12f same weight) 1 × 15 BO & drop set
Seated Hamstring curl – 1 x 8-10F, 1 x 15F
Quad extensions 1x 8-10f 1x 15f
Hack squat 1×6-8f 1×12-15f
Hip thrust 2×8-12f
Calves 3x 10-12f& drop on each

Upper B
Overhand shoulder width pull downs – 2 x 8-12F
Deadlifts 1×6-8f 1x12f
Upper back row machine 1x 6-8f 1x 12f
Standing side laterals 2x 8-12f 1x 15f
Db shoulder press – 2x 8-12F
Seated Chest press 2x 10-12F
Ez Cable Push downs – 2x 8-12F, 1 x 15F

Lower B
1arm db preacher curl 2x 8-12f 1x15f
Leg extensions 2x 12-15f
1leg hip press 2x 8-12f
1 leg ham curl 2x 8-10f
Adductor 2x 8-12f
Calves 1×12 DC style 1×20

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[Kamara]

I don’t think it’s a complete game changer I like it as it’s good when I’ve got a fat burner or clen gh etc in my system but it’s not make or break kinda deal

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[Kamara]

Evening all! So I’ve not felt too well today super sore throat and a little bunged up tbh I think it might be hayfever kicking in and if that’s so it’s hitting hard 😅 so I’ve restarted my tablets so hopefully I’m not ill and it’s just hayfever it makes me feel run down not just throat eyes and nose it makes me feel ill. But yeah I’m hoping it’s that. I’ve had a busy day in clinic with clients and then an early finish to complete some online work at home x

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[Kamara]

I agree with sas here

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[Kamara]

Hey all! Busy day in clinic a full day pretty much back to back. Followed by a push session. I’ll have a new plan shortly from hilly so I just played with some different kit today that I haven’t tried yet. Then this afternoon has been weird we’ve got no internet at home as the cables been cut somewhere so the whole village is out our phone signal is also coming and going so we’ve not been able to watch a series or do work haha so I’ve just been reading for the evening which is nice but I could of done with doing some work haha! X

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[Kamara]

Hey guys! Rest day for me. Me and James took a trip to Bakewell had a coffee and a walk around. Was really nice to actually take a full day off work last few weeks I’ve been working 7 days a week and early morning/ late nights so I’m learning to take time off as it definitely does get on top of you otherwise x

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[Kamara]

I agree I don’t feel like it’s a benefit you massively feel however if there’s a chance it will I’ll be doing it. I also find the sauna super relaxing so that’s a benefit alone

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[Kamara]

I agree with kuba should be fine

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[Kamara]

Evening all! So had half day of clients in the clinic followed by a leg session with James and Grant. Then this afternoon I’ve finished client plans & replies before winding down for the evening. X

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[Kamara]

In this situation I would have steps & cardio separate. You’re trying to use steps and keep hr up but when you’re getting fitter and lighter that will get harder and harder. So I would have set amount of steps per day and just add in cardio separate. Otherwise if you don’t wanna do cardio decrease some food.

Naturally in a deficit you will become a little flat but this will entirely be dependent on feedback as to when you should pull this off and drop any fatigue/ refeed.

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[Kamara]

I agree with hilly here these would be my go to

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[Kamara]

Hey all! Busy day for me clients in clinic this morning followed by client rehab plans from home. I then trained push with James I just did his session which was fun ahah! I’m starting a new plan soon so I thought I’d take the opportunity to train with James before my training looks pretty different to his. Then this afternoon I’ve had an off plan meal I say off plan but it was grilled chicken on a naan so nothing crazy. Time for bed for me I’m shattered x

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[Kamara]

I would only use during training if you have niggles etc otherwise there’s no need

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[Kamara]

I prefer food over both but second is iso pro

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[Kamara]

I think glutamine is very beneficial. Eaas I think if you’re trying to save money then potentially drop that and make sure you’re getting enough from food. However I do take both and I tell my clients too but I’d rather they take glutamine over eaas if they had to choose between the too x

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