[Kamara]

Regular sports massage – weekly
I have a soak in the bath/ jacuzzi once a week
Stretch mobility daily
Use massage gun when needed inbetween massages

I also take cure coming and join in daily

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Keep cardio away from training & in my opinion do it if you need it if you don’t then don’t

Stay active outside of the gym it might be enough to keep you ticking over

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hello all! Happy Friday hope you’ve all had a mint day!

So today I woke up feeling pretty battered it was supposed to be leg day but my legs haven’t recovered so I took a forced rest day, today I also did my client check ins, walked Lola x2 had an aerial rig built in my garden I’ll put pics below then spent around 2-3 hours playing on it haha then this evening I’ve chilled out had a bath and just got into bed x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Go and see a physio or sports therapist, there’s a couple of things it could be but can’t diagnose without seeing in person and testing

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Don’t overthink it do something you enjoy and aslong as you’re raising your heart rate getting out of breath and sweating it’ll be doing the job ?

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hellooo so busy one today, morning walk with Lola emptied my bedroom as I was having my dad over to rearrange my room and build my wardrobes for me so spent all morning doing that. Then I trained upper it was a really good session enjoyed it I’ll attach the session below then I come home to a few deliveries which I’ll do a post about tomorrow and then this evening I’ve caught up with client work, walked Lola then had some down time as I’ve been soooo busy this week x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

You need fat for your body to function you may have to go low if you’re on prep otherwise I’d avoid going low

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hello all! So today has been a busy day rest day today so I did 2 walks with Lola and spent the whole day working doing client plans and planning my new business ✌? exciting I’ll let you all know about it soon x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Just a label error

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Thanks for the reply’s, can anyone point me in the right direction to learn how to do some mobility work/pre session stretch’s myself? Obviously with lockdown I’m unable to seek professional help at the moment, thanks.

Lots on YouTube

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Have a sports massage get it loosened off then work on your mobility daily!

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hilly nailed this one, only worth running if it’s needed

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hellooo all

Busy busy busy day today – I woke up walked Lola had breakfast usual morning routine then client check ins till 12:30pm then nipped to b&q with my dad to get a new wardrobe insert for my bedroom then trained pull new pb of 135kg SLDL for 8 I’m heading for that 140kg very soon I’ll attach my session below

I then come home caught up with client work had a zoom call meeting and then ordered a few little bits online for a little project I’m doing! I’ll post it all on here Friday once it’s been built it’s super exciting ? x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Order some vital support as the meds may trash your liver a little with next supp order
What did results say ? Do you have a copy of them for me to see ?
Training day
M1
1 whole egg 50 g mushroom 1 bacon medallions 1 English muff
100g cor 20 g iso 50g berries
M2
80 chicken 5 g oil
120g jasmine rice
100 fruit
M3 pre workout meal
120g rice
80g 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)
30 dextrose
70g dextrose legs and pull
M4
40g whey
140 COR
100 fruit
3 Scotch pancakes 20 jam ( legs and pull 6 scotch pancakes and 40’jam )
M5
100g low fat mince 120g pasta 50 low fat sauce
M6
250g fat free yoghurt
20g whey iso
30g nut butter
Rest day
M1
Same as trainjng day please
M2
100g chicken
2 English muffins 10 g butter
100g potatoes
150g greens
M3
200 fat free yoghurt 175 granola
200 frozen fruit
M4
100g chicken 2 bagel tomatoes cucumber onion
100g greens 5g butter
100g pineapple
M5
100g 5% mince 100g pasta 100 sauce low fat 20 low fat cheese 1 English muffins
M6
250g fat free yoghurt
20g whey iso
20g nut butter

Order some vital support as the meds may trash your liver a little with next supp order
What did results say ? Do you have a copy of them for me to see ?
Training day
M1
1 whole egg 50 g mushroom 1 bacon medallions 1 English muff
100g cor 20 g iso 50g berries
M2
80 chicken 5 g oil
120g jasmine rice
100 fruit
M3 pre workout meal
120g rice
80g 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)
30 dextrose
70g dextrose legs and pull
M4
40g whey
140 COR
100 fruit
3 Scotch pancakes 20 jam ( legs and pull 6 scotch pancakes and 40’jam )
M5
100g low fat mince 120g pasta 50 low fat sauce
M6
250g fat free yoghurt
20g whey iso
30g nut butter
Rest day
M1
Same as trainjng day please
M2
100g chicken
2 English muffins 10 g butter
100g potatoes
150g greens
M3
200 fat free yoghurt 175 granola
200 frozen fruit
M4
100g chicken 2 bagel tomatoes cucumber onion
100g greens 5g butter
100g pineapple
M5
100g 5% mince 100g pasta 100 sauce low fat 20 low fat cheese 1 English muffins
M6
250g fat free yoghurt
20g whey iso
20g nut butter

How many minutes after exercise do you eat post-workout meal?[/quote]
I let my heart rate lower before I start eating so usually 15-20 mins but sometimes up to 30-40 mins depending if I’m traveling home before eating

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I’m sure origin was selling some ?

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.