[Kamara]

Hi David!

Hope you’re well!!

Would be nice to see you down at Rotherham! Definitely agree you need to be around like minded people! I’ve progressed so much mentally and physically since training at Ultraflex over a commercial gym. Once you are around like minded people pushing and striving to be better you move along with them! Any questions at all ask away on any of our logs ?

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[Kamara]

What exactly is your issue with your tendons/ ligaments as usually there’s always something you can be doing to help even if it’s along side prolotherapy

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[Kamara]

It could be a few things more than likely tunnel syndrome or nerve entrapment- my advance is go see a physio near you ? get it sorted

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[Kamara]

I’d probably go with JP cor it’s light and quicker digesting especially if you’re training early

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[Kamara]

Hey all! Happy Friday!

So today consisted off client check ins in the am super happy with how all my clients are getting so motivating for me as a coach watching them progress mentally and physically! – I altered and updated plans and gave form feedback to all my clients!

Then food prepped and went on a rapt walk with Jamie and chilled today I’m a little run down with tonsillitis so took a nice rest day! Had a meal out with Jamie this evening which was lovely to wind down and chill out together ? xx

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[Kamara]

Hey Marcin are you drinking an intra workout this could probably help with energy levels during

Do you feel like you need a deload? If so just drop to 1 top set no forced reps and no failure for a week then return back to normal there’s no need to change your split

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[Kamara]

Very person dependant like Ryan said on activity and so on, but I usually have around 2-3g Himalayan salt per meal

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[Kamara]

Honestly personal preference, I like morning cardio as I feel it sets me up for the day. But I know it’s not always doable for everyone. All I would say is keep cardio away from your training so preferably not before or after training so cardio needs to be done am or pm dependant in when you train

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[Kamara]

My training just a little update – so for the last 2 weeks since shoe obviously post show I had 3 days rest enjoyed some food on the first 2 days then back on track with my post show diet, as for training after my 3 days rest I went back to my normal training plan but just 1 top set just to allow my body to recover. I’ve also come off Anavar, clen and tapering down off t3 now.

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[Kamara]

Also I don’t think I updated my diet since show so I’ve added it below

Current diet:
Training day
M1
1 whole egg 5 whites 50 g mushroom

M2
100g chicken
50g jasmine rice

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)
10g dextrose

M4
40g whey
100 COR
100 fruit

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

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

Rest day
M1
2 whole egg 5 whites 50 g mushroom

M2
100g chicken
150g greens

M3
200 fat free yoghurt
200 frozen fruit

M4
100g chicken 1 bagel tomatoes cucumber onion
100g greens

M5
100g 5% mince 50g pasta 100 sauce low fat 20 low fat cheese

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

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[Kamara]

Heyy everyone hope you all had a lovely Thursday!

Today consisted of a nice chilled morning to myself so pretty chilled Day for me, walked the dog and then trained pull, had a really good session. I’ve also noticed my throat has been sore always this time of year I get tonsillitis checked and it’s tonsillitis- I usually always train through this as for me it’s normal to get it 3 times through winter I don’t usually get any other symptoms other than sore tonsils so it’s usually very manageable!

This evening I watched the second Harry Potter with Jamie we’ve decided to watch through them all since I bought now tv which is actually pretty good so if you’re bored of Netflix now tv sky cinema is where it’s at ? – check in tomorrow so I will update you all as I’m sure there will be some changes x

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[Kamara]

In all honesty my leg sessions are anywhere from 2-3 hours including warming up, pre workout mobility, warm up sets feeders and then top set and back off including enough rest time also

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[Kamara]

Clare nailed this one!! ☝️

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[Kamara]

It wasn’t painful at the time no, i I just felt something inside that I haven’t felt before.. the whole session after was fine, the pain started kicking in later that day. I can’t feel it only when I move my arm in certain positions for eg if I put my arm in the overhead press position. Hopefully a little strain and will away, just scared Cos I’ve never had this before and I don’t want it to be an on going issue!

It could just be a strain, rest and ice it hopefully it’ll heal itself quickly! Take cure coming and join in to help with inflammation also

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[Kamara]

Yes this would work, but I do prefer jp cor as it’s flavoured and goes a lot smoother than any others I’ve tried

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