[Kamara]

Josh bridgemans are spot on

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[Kamara]

Hey, many of my clients in clinic have tried bpc for bursitis it doesn’t work unfortunately. Because bursitis is inflammation of the bursa. You need to avoid anything that aggravates the bursa. Also one thing that is proven to help is shockwave therapy it’s proven successful with a few of my clients so definitely worth a shot

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[Kamara]

Hello all! So today was a usually morning for me consisting of client check ins and then walking Lola. I then trained push really good strong session pb on nautilus shoulder press so super happy about that. Slight adaptation to my dips I just did bw as I don’t want to push my shoulder too much but I had 0 pain with is awesome! I also didn’t do my db overhead tricep extensions as this is a comprising position for my shoulder. It is getting better but not doing anything that could potentially make it worse for the sake of some tricep exercise when I can do alternatives. This evening I’ve walked Lola just showered and going to read my book for half hour before bed x

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[Kamara]

Have you got any pictures, it could be a structural problem..

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[Kamara]

Current diet update:

Training day
M1
1 whole egg 50 g mushroom 1 bacon medallions 1 English muffin
100g cor 20 g iso 50g berries

M2
80 chicken 5 g oil
120g jasmine rice
100 fruit

M3 pre workout meal
100g rice
80g chicken
200g fruit
( 1 rice Krispy legs and pull )

Intra workout
20g eaa
10g glutamine
10g creatine
5g glycerol
3 g Himalayan salt
40 g dextrose
80 g dextrose legs and pull

M4
40g whey
160 COR
100 fruit
3 pancakes jam ( don’t measure just whack it on )

M5
100g low fat mince 120 pasta 50 low fat sauce

M6
250g fat free yoghurt
20g whey iso
100g granola

Rest day
M1
Same as training day please

M2
100g chicken
1 English muffin 10 g butter
250g potatoes
150g greens

M3
200 fat free yoghurt 100g granola
200 frozen fruit

M4 swap for an off plan meal rest day before legs
100g chicken 2 bagel tomatoes cucumber onion
100g greens
100g pineapple

M5
100g 5% mince 100g pasta 100 sauce low fat

M6
250g fat free yoghurt
20g whey iso
100g granola

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[Kamara]

Hello all so check in this morning as an ‘extra’ check in just because coach said I looked leaner in the gym and I’ve been feeling so hungry past few days. So food had been increased I’ll add my current diet below for you all! So prep has been slightly pushed back I’m starting prep at 16 weeks out so we’re starting in 5 weeks. Currently off var have been for 2 weeks now I’ll remain off till a few week into prep. Feeling really good recently feeling super strong in my sessions and holding condition pretty well. Today was client check ins in the morning, then clients in the clinic 12-8 pm then home walked Lola and just got into bed now x

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[Kamara]

I agree with the above walking isn’t cardio it’s just daily activity. Cardio imo is much more direct time taken out to do cardio ie bike stepper for X amount of time and physically pushing yourself

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[Kamara]

Can you not continue how you are with training and just manage your time better? This would be my first option if not like Oscar has mentioned full body or upper lower?

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[Kamara]

Could be a number of things. You could possibly need to change your squat stance, make sure you warm up properly and definitely work on some pwo mobility and stretching. If you have strained it get some soft tissue work and rest it up for a few days take some cure coming too will help with any inflammation

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[Kamara]

I’ve never felt anything from this in the past. Maybe it’s something else causing issues?

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[Kamara]

Hello all so today was my second back day of the week this is my top up session so to say ☺️ really good session I enjoyed training with my headphones in alone sometimes them sessions alone are the best ones ?? super strong session! Then walked Lola chilled this evening and had a soak in the bath! Super excited for another busy week with work and client check ins!! X

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[Kamara]

Heard it’s spot on

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[Kamara]

Hello all! Happy Saturday ? so today I did a little bit of work in the morning, then trained legs with my best friend and then walked Lola this evening and had a bath and relaxed x

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[Kamara]

There’s so many options depends what digests well for you have your tried cor or baby rice?

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[Kamara]

Definitely agree with the above you need to either increase output or decrease cals

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