[Kamara]

Carb up day 1

20 whey
100 cor
1 crumpet 15 jam

70 chicken
300 potatoes
2 rice Krispy

70 chicken
300 potatoes
2 rice Krispy

20 whey
80 cor
2 crumpets

70 chicken
400 potatoes
1 crumpet

3 English muffins
70 chicken
20 jam

70 salmon
5 crumpets

7L water

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[Kamara]

Your look is just…phenomenal! Without a doubt of one my favourite looks in the fitness division!
Can’t wait to see how it all unfolds for the show ?

Thankyou so much ❤️❤️

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[Kamara]

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[Kamara]

Hey Callum there’s other ways round fixing a shoulder impingement than bpc157 ? go see a physio or a good sports therapist

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[Kamara]

So quick one today guys as I’m off to sleep to be up at 3.30am for our flight to Alicante so today consisted of our final push session nothing crazy ☺️ then we got some euros packed last little bits and then got all our food ready for tomorrow I’ll update as I go along this eeek rather than huge posts I’ll do 2 a day or somethkeeo everyone up to date ?? x

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[Kamara]

I’d definitely lower the weight to a weight where you can focus on not letting your knees cave and maintain form whilst building weight back up

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[Kamara]

Afternoon everyone hope you’ve all had a lovely weekend!!!

So today for me was rest day and a pretty busy one too!! Me and Jamie nipped into town to grab the last little bits to pack for Spain we then had a coffee and our second meal in Starbucks and then come hone and started packing … I say we haha! It was mainly me ?? I packed for us both twhich pretty much took a fair flare hours then I did some posing and had a bath tomorrow we trainnoush 1 top set nothing mad then tues we fly out to Spain ? so can’t wait for this I’m super super excited x

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[Kamara]

Cor, bagels, cereal, jam, muffins, squares bars, crumpets, pasta

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[Kamara]

So this am on check I looked much fuller and harder kuba was happy so that’s probably similar to how we will carb up ?? today I got my hair done, nails and brows ready for show ☺️ also trained legs and did some posing! All coming together now packing tomorrow and chill day x

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[Kamara]

Like aj mentioned a good amount of time doing activation work goes a long way

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[Kamara]

I have it in my program no reason why you can’t add it in at all

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[Kamara]

Hey guys! Soo day 2 of refeed as I still looked flat this am so we run same food today as yesterday.. today I did my final big routine practice 4 full runs through with my outfit ? I absolutely loved it!! Super super excited! Getting my hair done tomorrow and training legs final leg session before the show eekkk so exciting now x

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[Kamara]

Exfoliate and wash with exfoliating shower gel

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[Kamara]

Hi guys so today was refeed day as I woke up at 56kg and flat so all add below how my diet went today

Today consisted of food shop, food prep, admin work and trained pull and did posing too! Tomorrow is refeed day again and so we will see if I’m any fuller also full routine practice tomorrow and dress rehearsal super excited ? x

Current diet:
Training day
M1
1 whole egg 5 whites 50 g mushroom
100g cor 20 g jam
M2
100g chicken
120g jasmine rice

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

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

M4
40g whey
140 COR
100g fruit

M5
100g cod
2 bagels

M6
100g cor
20g whey iso
20g nut butter

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[Kamara]

I wouldn’t say one In particular.. should always have 2 in rotation work at them till they stall then swap them out your rotation

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