[Kamara]

I wouldn’t worry like other have said at this point you want to be working on getting stronger and bigger and work hard at it

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[Kamara]

Hi guys!!

So today I did food prep this AM then walked Lola with Jamie and packed a little bag for the night as I’ve come to kieras for a little girly sleepover with alix and Paige obviously prep friendly been for a walk me and alix did some filming on the field for our new YouTube channel which will be coming soon!!

we’ve all just got settled for the evening in our pjs watching a film and eating our last meal

been a really nice day looking forward till tomorrow as its leg day x

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[Kamara]

Hey welcome back!

Like a few have said you sound unsure about competing and competing is something you need to be 100% ready physically and mentally just because a coach says you could compete don’t let this fog your vision if you want to take time out to grow that’s fine and it will do nothing but better your physique.. the thing is competing is always going to be there so there’s no rush

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[Kamara]

Hi all

So today was pull day I had a really good session, I managed 120 for 10 on deficit deads only 2 weeks back into training in a gym
So super happy with that!

Was lovely to see the girls today Caitlin and Kiera!

I did 2 dog walks to get my steps in and did my cardio on the spin bike first thing fasted. Today I also spent time booking in new clients ready for the clinic opening

Excited to rest day tomorrow spending the day with alix filming for YouTube and then on the evening going to Kiera’s for a prep friendly girly night ? x

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[Kamara]

Hi Katie, so if you wanted to you could start up online coaching alongside your job now build up a good client base enough to lower hours at work and gradually leave.. or if you are wanting to PT you could go part time if you can or get a part time job and PT alongside as well as online coaching or eventually transfer from in person PT to online

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[Kamara]

Hey guys

Today was check in day food remains the same but cardio has increased to 35 mins a day

Today was also pull day I had a super good session and also did some skills work for my routine and my cardio + steps

Today I got the date I start back working which I’m super happy about being self employed during this pandemic has been hard!! But I made it and now coming back to work in a brand new clinic with a mint new online booking system and a really cool supportive team of physios ? – so today I spent sorting my diary and booking in new clients which felt so good!!
X

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[Kamara]

Kamarajayne_ifbbpro ?

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[Kamara]

Hey all!

So today consisted of cardio, dog walks for steps. Nipped into town to buy a few bits and went for a coffee with Jamie. Then food prepped snuck in a cheeky nap and did posing practice! Excited for push tomorrow x

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[Kamara]

Like Clare has said to me it looks like a very minor tear- don’t worry just rest join in and cure coming will help and I wouldn’t train legs for a few weeks then slowly ease back in and build up again

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[Kamara]

I would go with carbs around pre and post

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[Kamara]

Hi all so today was leg day – usual day for me trained legs, posed, walked the dog for my steps food shop and ready for bed know absolutely knackered!! X

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[Kamara]

I wouldn’t ignore this I’d drop the yoghurt if it’s giving you issues

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[Kamara]

An hour of hiit is probably too much me personally I stick to steady state and just make sure protein intake is enough

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[Kamara]

Hi guys so today was check in day I weighed in at 60.4 – slight increase but my scales are broken so not to fussed on this new scales coming shortly!!

Even with the weight increase I’m looking leaner already, so today we added in cardio 20 mins a day

And adjusted my diet to the following :

Current diet:
Training day
M1
20g whey
60g cor
100g fruit
10g dark choc

M2
100g chicken
50g jasmine rice

M3 pre workout meal
Bagel
100g chicken
200g fruit

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

M4
40g whey
100g rice crispies

M5
100g cod
50g rice

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

Rest day
M1
50g ground rice
30g whey

M2
100g chicken
150g greens

M3
100g chicken 50g rice
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]

Like Jimmy has said it completely dependant on how smashed you are! I prefer either complete days off or 80% load leaving last 1-3 reps .. quite dependent on the individual though

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