[Kamara]

Had a really good day worked 6-2 in the gym and then trained pull with @megansylvester and Kiera – nice strong session!
Just about to have my burgers then it’s bed time ☺️ x

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[Kamara]

Morrison’s, Sainsbury’s and Asda’s ????

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[Kamara]

Good evening,
rest day today and I’ve been working, I opened the gym at 6am and finished at 2pm I than took my dog for a walk and then prepped my meals for the next 2 days I also sneaked in a little nap on the sofa with my dog! Pretty average rest day just getting in my meals and resting up!

Excited for pull tomorrow with Megan and Kiera ????????????

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[Kamara]

So today was check in day and leg day ????????????

Slight drop today from Friday down from 62.3 to 62kg – I’ve attached my check in pics at the bottom

Food has been changed so my current diet is :
Training day
M1
100g ground rice
40g raisins
30g whey
3 whole eggs 3 slices toast 15g butter

M2
100g chicken
100g jasmine rice
2 cookie

M3 pre workout meal
Bagel
100g chicken
3 muffin + Krispy square
200g fruit

Intra workout
20g eaa
10g glutamine
10g creatine
5g glycerol
3 g Himalayan salt
100g cyclic dextrose

M4
50g jam approx
40g whey
200g rice crispies
3 rice Krispy squares

M5
200g 5% mince
250g garlic rice
1 English muffin

M6
2 Sainsbury’s lean venison or beef burgers
2 burger buns
300g 5% oven chips

Rest day
M1
120g ground rice
30g whey
20g almond butter
45 carb, 20 protein

M2
150g salmon
60g rice uncooked weight
150g greens

M3
150g chicken 60g rice raw weight
150g greens

M4
150g rump steak 200g low fat chips
2 whole eggs

M5
200g 5% mince
1 pack of jasmine rice or garlic rice ( 75g carb)
200g fruit

M6
2 Sainsbury’s lean venison or beef burgers
2 burger buns
300g 5% oven chips

So after my check in this morning I had 5 clients then trained legs, legs went really well had a really a good session with Laura & Ryan just missing my @megansylvester tonight ???? – I’ve attached my session

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[Kamara]

If it was me I’d probably swap it out for smith squats with elevated heels and make sure I wasn’t going too low, but pendulum and hack are also nice movements too

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[Kamara]

Hey, I usually order from bulk powders for multi vits and fish oils and never really found an issue with them and they’re fairly cheap

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[Kamara]

Rest day today, felt like I needed it body felt battered

Today I did my food shop and prepped all my meals for the next few days, I walked my dog and helped my dad out for an hour and had a catch up with my mum and dad

Just finished my maccys and got in bed, for a little lay in tomorrow which is nice for a change- looking forwards to training legs tomorrow x

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[Kamara]

Really like ur look! Super cool physique. Alot of food for ur weight, that’s just awesome to see????????????

Thankyou! We worked hard in my off season to push my food up as high as possible ????

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[Kamara]

Wow thank you for your answer. That’s so interesting- recovery seems to be the main focus as I’m sure it must have implications to wee niggles being so agile and flexible as a gymnast.
Thank you again- it’s super interesting to me as I’ve never seen another IFBB fitness pro share their training around their routine. ☺️

_________________________________________

@katiecshallbe_

You’re welcome- yes so currently (touch wood) I have no injuries/ niggles I did have shin splints but I think I’ve just about recovered from them now, they was due to impact when landing my tumbles and back tucks

Feel free to ask any more questions but I will be documenting everything I do around my recovery and juggling my routine practice and training x

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[Kamara]

My fav fat meals I like
Steak & eggs
Salmon
Omelettes with cheese

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[Kamara]

Kamara, I’m very interested to hear what your training and rest days/recovery looks like around your fitness/gymnastic routine? Do you do that practice on certain days that you train/don’t train? And do your macros differ on those days also?

_________________________________________

@katiecshallbe_

Forgot to add on- my food all still stays the same if it’s rest day – rest day food and if it’s training day training day food. I just drink an intra during my routine practice

Recovery wise it differs each week-but I take each week as it comes if i need an extra days rest I let Kuba know and take the extra days rest I want to avoid any injuries especially on prep and for my category – I have regular sports massage every week which definitely aids my recovery x

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[Kamara]

Kamara, I’m very interested to hear what your training and rest days/recovery looks like around your fitness/gymnastic routine? Do you do that practice on certain days that you train/don’t train? And do your macros differ on those days also?

_________________________________________

@katiecshallbe_

Hi Katie, so I train push pull rest legs rest – I swap push and pull round now and again depending on recovery mainly of my lower back

So with gymnastics/fitness routine I have a coach and I see her on a weekly basis to practice skills and run my routine through – I usually practice skills with her that I need a spot for/ guidance with and I do that every Friday – if it falls on a training day I train before gymnastics so it doesn’t impact my training sessions and I also drink an intra which is the same as my training intra
if it falls that Friday is my rest day I still do gymnastics and just drink my intra during my session too.

I run through other skills mainly strength skills on my push days post workout & practice my routine 2 times a week outside of my coaching session x

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[Kamara]

So today’s been another busy day..
Posing this morning with my bikini sponsor Babet then I did a promo day for shockwave therapy at the gym then trained push with Megan, danni and Ryan.

Really good strong training session. Kuba adjusted my positioning on shoulder press feels much more comfortable and stronger so hopefully numbers will increase nicely from now!

Attached my log – tomorrow’s a rest day and I feel like I need it, feel beat up after gymnastics on Friday.

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[Kamara]

Hey in a morning I drink

20 ml apple cider vinegar
10g glutamine
500ml water
5 g sodium bicarbonate

Also it’s best to find easy digestible foods that your body agrees with – for example I have cream of rice rather than oats ????

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[Kamara]

So today’s been a mega busy one, I had 3 clients in the morning then I trained Pull which was a very good, strong session!!

Then after eating went to my Routine practice with my Gymnastics/dance coach then back to the gym for 3 clients in the evening, home – walked the dog and just got in the bath which is something I try to do regularly rather than showering as i feel it helps my recovery especially after a long day like today.

Today was also check in day for me – kuba is very happy with where I’m at another drop this week I weighed 62.3kg

I’ve added my check in pictures and my log book from today’s session – I tried a new check in spot and it’s much better I just need to set the camera up further away next time ????????

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