[Kamara]

Hi all

So today was pull day I had a really good session felt very strong top set rdl was 120 for 8 so looking to push up a little ☺️ rest day tomorrow my body needs it definitely x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

You could add bands? Or like you said yourself increase the rep range or get hold of some more weights

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I’d say 0.5 to 1lb a week but I’d advise tracking macros as it gives you a good base line to know where you can push food/drop food when it comes to dieting and so on

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey! I’d pop them a message or ask for a quick phone call and just clear the air a little tell them your expectations as them being your coach! Like others have said a response within 24hr is the usual but you should never ever be ignored!

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hi everyone hope you all had a good day!!

Today’s was push day had a lovely strong session out in the sun hot one today think I’ve got abit of sunburn upss!!

Appetite is going up I’m feeling hungry we’re not pushing food just yet we’re just lowering activity a little which helps with my recovery anyway! So win win !!

I then walked Lola, did a little bit of work and then food prepped for next few days for me and Jamie

Feeling super tired this evening think it’s the sun! Night guys ☺️ x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Sounds like you may of just pulled a muscle slightly treat like a normal injury, rest ice and don’t do any movements that affect it and take join in and cure coming to help with inflammation until you can get a proper diagnosis

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I literally got Tesco’s Own it’s around £15 and my rice is bang on everytime ????????????????

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Sorry to see you want to cancel ???? you’d be best emailing JP, although I think you can just cancel from your bank account but I’d double check ☺️

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Heyy hope you all had a lovely Monday

Today I got up did my cardio cooked meals for me and Jamie and chilled out I also walked Lola later in the evening and had a bath to soak my legs as they’re feeling very sore from leg day x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

That’s a lot doing 5 days training in a row but if you can 100% recover then why not..

As for push, pull just do different variations so for example if you do incline press barbell or smiths on second session do a incline machine press for example

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I agree with hilly, but I also feel that it depends on your food sources as higher calorie dense food can be consumed but could leave you hungry compared to eating more of less calorie dense food sources- I have a really good mixture of both

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys hope you’ve had a lovely Sunday!!

This morning I had a little lay in, had a chill morning watched an episode of my new series I’ve started and then walked Lola, went food shopping then trained legs- had an awesome session today got a pb squat 120for 5!! Really happy with that can’t wait to see this progress. X

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I always wait around 1.5 to 2 hours my pre is always better digested by then

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I hope so

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hi all so today I had a nice little lay in, walked Lola did my cardio and had a nice chill day, I had a homemade burger and homemade cheese cake as my off plan meal for my birthday it was lovely! Had a nice rest day looking forward to legs tomorrow x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.