[Kamara]

This will be based on direct data like Ryan said these are very small amounts of you start getting into that it will over complicate things for sure

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[Kamara]

Hello people hope you’ve had a great weekend! Today was spent catching up on bits of work, walking lola x3 bathed Lola, house work and then I did a good hour of gymnastics stretching and then some mobility work ? busy day for a rest day but got to stay busy! Early night for me as I’m shattered x

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[Kamara]

If you are no longer progressing on full body or you have been training for awhile I would say it’s fair to say you can go to splitting it up but this all comes down to personal experience

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[Kamara]

Completely person dependant but I think you will find most top level athletes don’t drink or if they do it’s very rare occasions for example a family meal at Christmas or a wedding these are usually the only times I would drink and I wouldn’t go ott either a few drinks is more than enough for me as I wouldn’t want it to impact my daily routine the following day. Saying that I haven’t had a drink since Christmas last year

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[Kamara]

Me yess I absolutely loveee it

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[Kamara]

When I lived with my parents I too had the same issue over time they understood and now when I do go seem them they still ask if I’m dieting or can I eat which now they don’t understand I have a structured off season so can’t just eat anything .. again like with anything I think it takes time for people who aren’t in the industry to understand just explain to them and remain patient

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[Kamara]

Steps is lower intensity cardio- a large majority can come from your neat during your day to day job and so on. Adding up steps ensures you’re neat is roughly the same day to day

Cardio is added when needed as a tool to increase tour output

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[Kamara]

Hello everyone hope you guys all had a lovely Saturday!!

So today for me was a morning spent doing client check ins and online client work ? I then trained pull this was my first time doing this it was pull 2 my second rotation I’m going to add my log book below so you guys can see. Numbers are set in stone now time to move forward keeping form and pushing weight up slowly! This evening I spent finishing some client form feedback and then reading the jp principles book ? all in all busy but good day x

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[Kamara]

I would deload but a complete rest deload

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[Kamara]

)
Training day
M1
3 whole egg 50 g mushroom 3 bacon medallions 1 English muff

M2
100g chicken 5 g oil
50g jasmine rice
100 fruit

M3 pre workout meal
75g rice
100g chicken
200g fruit
1 muffin
( 1 rice Krispy legs and pull )

Intra workout
20g eaa
10g glutamine
10g creatine
5g glycerol
3 g Himalayan salt ( Iodine from amazon)
20 dextrose
40 g dextrose legs and pull

M4
40g whey
140 COR
100 fruit
2 Scotch pancakes 20 jam ( legs and pull 4 scotch pancakes and 40’jam )

M5
100g low fat mince 100g pasta
20 low fat cheese 50 low fat sauce

M6
250g fat free yoghurt
20g whey iso
30g nut butter

Rest day
M1
4 whole egg 2 whites 50 g mushroom

M2
100g chicken
2 English muffins 10 g butter
150g greens

M3
200 fat free yoghurt 50 g granola
200 frozen fruit

M4
100g chicken 2 bagel tomatoes cucumber onion
100g greens 5g butter

M5
100g 5% mince 100g pasta 100 sauce low fat 20 low fat cheese 1 English muffins

M6
250g fat free yoghurt
75g granola
20g whey iso
20g nut butter

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[Kamara]

Hey guys! Hope you’ve all had a good Friday ?

Today was a rest day definitely needed legs are done haha! So today consisted of the usual rest day antics – walking Lola, stretching and mobility, client check ins and client work also checked in this morning myself weight remained the same and food has increased I will update my new food plan now ? x

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[Kamara]

I think this is just individual not everyone is calm

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[Kamara]

There’s no set rules it’s very individual and over time you will find what works for you

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[Kamara]

Hello!

So today was leg day I had a really good session was my first session of my second rotation! I’ll add my log book below! Hit some good numbers feeling strong and form has been pinned down!

Today I walked Lola in the am then I also had a few clients in the clinic, did some no it and gymnastics stretching and then on the evening watched the buff bombshell YouTube with oksana as she’s my all time fav fitness pro and then got a shower not I’m ready for bed ☺️ x

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[Kamara]

I agree with Clare if you’re still progressing then just adapt accordingly but keep an eye on body comp and progress

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