[Kamara]

Hi guys

So little prep update just under 10 weeks out now – cardio did still the sam 30 mins daily except leg day and I am now on 1 shredabull daily and 14,000 steps food hasn’t changed still the same

This morning I woke up at 60.1 last check in I was 61.5 so nice little drop there in just 4 days and I’m seeing noticeable changes daily

Today I trained legs, did client check ins this am, walked Lola and then did routine practice with alix and a few tumbles! So ready for a rest day I’m knackered. X

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[Kamara]

I agree more food needed increase cals

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[Kamara]

I’d push your cals higher like jimmy said me and Meg got to near 6000 cals – but also as long as your progressing there’s no need to keep forcing food

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[Kamara]

Hi all

So today was rest day and it was much needed I woke up did my cardio walked the dog and got some house bits done then went to work and then worked all day and just finished my last client an hour ago busy day but it’s nice as it keeps me busy on a rest day – check in tomorrow excited to see if I’ve changed x

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[Kamara]

It’s fine to drink them they’re safe to drink if pasteurised☺️

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[Kamara]

Hi guys so another super busy day- today I did my cardio, walked the dog, food prepped went to Leeds to film some posing with emma Hyndman then trained at ultraflex normanton then come home walked Lola stretched and then chilled for the evening, early night too before a busy week at work x

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[Kamara]

You’d be best doing push, pull, rest, legs, rest

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[Kamara]

Hey! I haven’t personally had a meniscus tear but if you sit down on a flat stable surface in a W position and get someone to sit on your feet and out both hands behind your knee/ top of calf and get them to pull away slightly and then push forward.. this is a special test for a meniscus tear.. if there’s lots of movement it’s a positive test.

All I’d say is be smart! Take cure coming and join in to help with inflammation and swelling, bpc won’t help! GH will. but honestly my advice would probably be you’d probably be best not training on it for a few weeks it needs to recover give it some time! But if you are going to train like you said play safe and keep it wrapped up, lower the load and just see how it feels

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[Kamara]

Maybe back off a little more and lower the weight slightly? I find I struggle with back offs when I’ve hit pbs for example but I just slightly lower the weight so I know I’m able to get the rep ranges I need

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[Kamara]

What a mega busy day- morning cardio, steps/dog walk trained push- big gymnastics tumbling session, food shop another walk and then a nice soak in the bath ??

Push session was very good felt strong especially on my chest movements!

Ready for bed now last meal in and bed time for me x

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[Kamara]

Look absolutely incredible x

Thankyou lady xx

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[Kamara]

Both offer a fair amount of stability, but I’d say more so the machine

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[Kamara]

Hi all

Check in day.. everything remains the same just having a full shredabull tab rather than half. Had another small drop in weight this morning but looking much tighter

So today is rest day – I went on a walk early this morning with the dog to get steps in.

Then I had gymnastics at 2.30 to run through my routine with my gymnastics coach! Had a really good practice and feeling in a good position this far out!

I’ll attach a check in picture below! Things get exciting now as it’s time to drop the hammer!! Busy busy weekend so I’m super excited x

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[Kamara]

I think 3-5L is average depending on output and how hot the day is could intake more

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[Kamara]

I agree with the guys ideally fast carb sources are the best pwo

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