[Kamara]

Just down it ?

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[Kamara]

Updated diet – 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

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

M4
40g whey
80g COR

M5
100g cod

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

Rest day
M1
1 whole egg 5 whites 50 g mushroom

M2
100g chicken
150g greens

M3
100g chicken
150g greens

M4
100g cod
100g greens

M5
100g 5% mince 50g rice

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

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[Kamara]

So today was push day had a really good session hit a pb on shoulder gym shop press 100kg for8 really happy with that! Also did my final fitting for my routine practice outfit and my bikini super exciting!!!

I then come home did some admin and then did routine practice a few people come to watch me as they wanted to see it before stage so that was nice of them! Really excited for Alicante now such a great supply network of us all going!! I cannot wait! There’s been a few little changes so I will update my diet – training has changed lower volume just 1 top set on compounds for pull everything else remains the same x

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[Kamara]

More than likely it’s piriformis like Clare has said, just needs releasing and glutes, hams loosening off too and will be sound ?

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[Kamara]

I’m with Lara on this one you can be friends with someone or them be tour coach and have a difference of opinions.. if it really does bother you speak to him

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[Kamara]

Hey guys so today I had a good drop after 8 weeks of being on the same food we’ve changed my breakfast to 1 whole egg 5 whites and 50g mushrooms I actually asked for this as I love eggs so made dropping breakfast carbs easy! And to say today’s a rest day and I’ve done routine practice I haven’t really felt it.

Did a little bit of shopping today for a few bits to take to Alicante and then had a coffee while I did client check ins and then went to routine practice! Really good practice today super excited now as we edge close to flying out in just a week ? xx

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[Kamara]

I’d just see what your activity is like in your first week of work if you’re active enough then take out cardio and don’t do it

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[Kamara]

Hi all! So from now on I’m checking in daily! Super excited now means we’re getting closer.. I’m almost happy with condition I’m changing daily and love it ? just a little bit more to come off!

Routine practice is going great perfected a few skills in practice tonight ?? ready for full routine practice tomorrow in the studio! No more work in the clinic from now on so my body can recover better as I was struggling a little x

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[Kamara]

Hey guys so today was a rest day and my last day in the clinic I had 5 shockwave clients then did some posing, food shop and then steps and a bath and now just chilling ? this morning was check in also clen has been upped rest remains the same diet also the same as I’m still coming in nicely x

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[Kamara]

A good sports massage therapist should know from looking what this is and treat/ give rehab advise ??

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[Kamara]

Hi to me this looks like anterior rotation of the shoulder could be a few things one common cause being your pec on the left side is tight causing the inward rotation of your shoulder causing your imbalance— first things first correct the anterior rotation and then keep on top of stretching pec/ front delt and strengthening rear delt and do some lay activation your lay will catch up in no time!

Also just want to point out if you do any hip hinge movements with over and under hand change this to just over hand ☺️

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[Kamara]

MPs max is your best bet and sustain

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[Kamara]

Hey guys! So today consisted of dog walks, a little shoot at the gym whilst training pull, posing and then food prep and chill! Tomorrow’s rest day got a busy day 5 clients in for shockwave and the routine practice for me, and also some posing ☺️

Also our flights got cancelled today we’ve just had to re book hopefully we can get a refund from our other cancelled flights ? x

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[Kamara]

Nope never had that problem sorry but I’d just stay away from anything that doesn’t digest well

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[Kamara]

I wouldn’t stress maybe adjust your cardio to suit your routine maybe do them as fast paced steps ?

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