[Kamara]

Hey guys! Hope you’ve all had a lovely Sunday!

So today consisted of walking Lola, house work and I’ve started my long awaited ebook that I’ve been pondering about for awhile, I actually think I’ll have it finished this week hopefully, so keep an eye out – it’s a 14 day course that is aimed at bodybuilder to help them with mobility, I’m releasing a beginner guide and the an intermediate version I’m also doing a full ebook for online coaches or PTs to help them write mobility plans for their clients depending on any pain or mobility issues they may have ☺️ excited to release this ??

Today’s also been a rest day for me so no training just steps and chilling! Push tomorrow and I’m at work in the clinic too x

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[Kamara]

MPs, sustain, glutamine, creatine

Dial in and jp pump ??

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[Kamara]

If you’re getting enough from food it won’t add much benefit, like Rhea said try low cal squash

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[Kamara]

Me personally I like to eat maybe try swapping for food that maybe easier to get down but similar macros

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[Kamara]

Update on my new diet

Current diet:
Training day
M1
3 whole egg 50 g mushroom 3 bacon medallions

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

M3 pre workout meal
50g rice
100g chicken
200g fruit
1 muffin

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

M4
40g whey
120 COR
100 fruit
2 Scotch pancakes 20 jam

M5
100g low fat mince 75 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 1 bagel tomatoes cucumber onion
100g greens 5g butter

M5
100g 5% mince 75 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 so today was a busy full day in the clinic and then I trained legs ☺️ today’s flown by really good day though with all my clients and then had a really good leg session in the garden, despite the cold haha!

Then on returning home I took Lola for a walk to get in my steps food prepped for tomorrow now just about to wind down and chill for the evening ? x

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[Kamara]

I use minimum 85% and I just use as a fat source just also helps prevent cravings I feel if you have a sweet tooth on prep

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[Kamara]

Hey all sorry yesterday it wouldn’t post again have issues with the app on my phone,

So yesterday was a rest day I walked Lola caught up on lots of house work, did client check ins and then me and Jamie went to our friends house for some homemade Italian food it’s was absolutely delicious! And nice to have an evening with friends. It was check in day also so I will add an update on what I’m looking like and the plan going ahead x

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[Kamara]

Hey I have had something similar when I do gymnastics specially tumbling as I hold my breath and when doing this repeatedly it caused these headaches, I’d definitely work on your breathing as this is more than likely the issue

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[Kamara]

I love pasta, chicken or mince with pasta sauce and cheese ?

Cor with fruit and whey especially jp Cor soooo many nice flavours

Yoghurt with whey pb or dark choc and fruit

Pwo cereal or crumpets or scotch pancakes or bagels with jam

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[Kamara]

Hey guys, so today was a pretty quiet day for once walked Lola, food shopped trained push the first of many garden workouts ? and then went for another walk and chilled this evening and prepared food for tomorrow, pretty normal day and it’s been a chilled on too! Check in tomorrow so I will post all updates ☺️ x

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[Kamara]

It’s not always a sign it depends on a few things, recovery, are you still progressing? Energy levels? Condition? Sleep? Are lifts still progressing? If so then I would say get the most out of the food you’re currently on before pushing up, pointlessly pushing food up will just cause fat gain

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[Kamara]

Hey all sorry about no update last night I was having tech issues. Haha ? so yesterday was the last day in the gym for 4 weeks minimum may even be longer who knows.. but just a case of wait and see! On a plus note I am still doing sports therapy I’ve been given the go ahead that I can still work in clinic which I’m superrrr happy about! I had a really good last session rdl moving really nicely at 135 for 8 140 next session hopefully ? check in day Friday I think everything will remain the same as I’m progressing well condition has remained the same x

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[Kamara]

I have my meals every 2-3 hours if you’re struggling to gut them in get up a little earlier to fit them in spacing is important not only for protein synthesis like you mentioned but just digestion in general

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[Kamara]

Post workout I would be looking at Halcyon and then cure coming before bed – cbd isn’t an anti-inflammatory

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