[Kamara]

Honestly me personally I’d rather have fresh veg, but I suppose if you don’t like veg you could have greens powders.. not many greens powders taste that great though

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[Kamara]

What is it showing mark? And what did you put in ?

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[Kamara]

I personally prefer fasted cardio and I’d have a black coffee before hand I do feel removing the milk will make a difference definitely as over a week that will add up to a fair amount of calories, but like aj said there is limited research of fasted and non fasted cardio

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[Kamara]

Hi Jayne, what’s your current macros? Have you used the macro planner on the app?

As for supplements I’d advise jpnutrition supps cure coming & join in to help with recovery, halcyon before bed to help with sleep.

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[Kamara]

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

M2
100g chicken
80g 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
150g rice crispies

M5
100g cod
50g rice

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

Rest day
M1
80g ground rice
30g whey
45 carb, 20 protein

M2
125g chicken
150g greens

M3
125 gchicken 50g rice
150g greens

M4
100g steak
100g greens

M5
100g 5% mince 50g rice

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

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[Kamara]

Hello hope you’ve all had a lovely Tuesday!!

Check in this am- pretty happy with where I am but it’s time to drop the hammer so food has been dropped I’ll add my updated food in another post below, I weighed in at 59.7 nice little drop but need to come in a lot more now and with the amount my foods dropped that’s gonna happen and quick!!

Trained push today had a super good session attached my log book ☺️ still adapting from home training but numbers will start going up very soon??

Today I also had all my client check ins this am all my ladies are doing so well can’t wait for a few of them to hit the stage next year ??

I also walked Lola to get my steps in and did posing, stretching / mobility work and skills practice!

Just eating my pwo meal now and chilling out ☺️ x

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[Kamara]

Like Clare has said play about with a few exercises see what works for you, maybe also look at higher rep ranges and play about with tempos/ rest pause sets and so on

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[Kamara]

Hey if you feel like this is definitely the cause then just drop it out you don’t want it causing any issues but if bloating persists then it’s definitely something else

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[Kamara]

I love having 0% fat Greek yoghurt and salted caramel whey iso trained by jp ????

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[Kamara]

Hey everyone

So today was rest day I had a little lay in till 8.30am which I needed after leg day I felt battered!

Then I did some posing, stretching, Skills practice.

Walked with Lola for my steps and did some work for my new course I’ve started which is human movement specialist it’s super super interesting!

Then I recorded a podcast with alix and jas for not just a bikini girl podcast which was lovely so keep an eye for that coming out soon! It was about an insight to fitness ????

Now I’m just chilling after my final walk of the day it’s bed time soon too feeling mega tired today x

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[Kamara]

Me personally I find getting a good night time routine helps!
Have at least 1 hour before bed no phone- I also wear blue light blockers at least 3-4 hours before bed.
Chill out and relax- don’t work before bed just watch Netflix or read
Take night time supps – I use halcyon sometimes supplement with extra ashwaganda
Get all meals and water in at least 1&ahalf to 2 hours before bed
I also like having a shower or bath 1 hour before bed it relaxes me

You’ll be surprised how much halcyon helps with sleep quality
Also maybe track your sleep on a aura ring/ Fitbit and see what exactly the problem is

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[Kamara]

Hey all ????

So today was leg day! Had a super good session slight twinge in my ql left side but feels fine now think it’s just due to different exercises

Appetite has been a little low today but usually this is a side effect for me from anavar- hopefully subsides soon!

Ready for rest day tomorrow I’m knackered x

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[Kamara]

I honestly think it comes with time but maybe get him to sign up to this site and watch videos of the guys training to physically see the intensity but yeah it is hard when you can’t physically train with them

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[Kamara]

Hey everyone so today was rest day! Had a super chilled day and I needed it felt pretty battered since my last 2 training sessions!

So today consisted of steps, dog walking, food shopping and posing/ stretching!

Routine practice going down tomorrow and finally back in the studio as of tues for routine practice which will be amazing much more practical!

Leg day tomorrow can’t wait!! Xx

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[Kamara]

Hi all so today was pull day had a super busy day with client check ins, posing, stretching and running errands then trained this evening had a really good session I pulled 140rdl for5 much smoother than my last 140 which was only for 3 x

_________________________________________

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Stronggggg rdl !
Out of interest have you started choreographing your routine yet ?!? I wondered how far out you have to start doing it as from memory it’s about 14ish weeks till your show ? [/quote]
Hey girl! So as I was supposed to be competing in July I already had my routine pretty much finished, so right now it’s just the case of running through it an perfecting/ tweaking it but usually I prefer to start my routine in off season well before prep ☺️ xx

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