[Kamara]

Hey all so today was check in day had a really good check in down to 61.9 – food has been lowered slight alterations to my cardio – intensity has been lowered. My new diet has been added below along with check in pics ☺️

Today was also push day had a really good session and also walked Lola to get my steps in x

Current diet:
Training day
M1
80g ground rice
20g raisins
30g whey

M2
100g chicken
80g jasmine rice

M3 pre workout meal
Bagel
100g chicken
1 muffin
200g fruit

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

M4
40g whey
200g rice crispies

M5
100g 5% mince
50g rice

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

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

M2
125g chicken
150g greens

M3
125 gchicken 80g rice
150g greens

M4
100g steak
1 bagel thin

M5
100g 5% mince
80g rice

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

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[Kamara]

I think the same as the others have said it’s probably not needed unless it’s for long distance running

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[Kamara]

Hey all so today was rest day, I had very cooked Jamie’s breakfast then we walked Lola ☺️

I then did my cardio and had a massage definitely needed as my body felt battered the evening has consisted of chilling a nap and Netflix haha! X

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[Kamara]

I’d probably put your calories to maintenance level, as realistically you won’t be growing doing home workouts.. think of doing your home workouts as a way of maintaining all your hard work up to now! Fat is fat and you’ll get it off again gaining weight isn’t hard work lost if you’re sitting at maintenance level you shouldn’t gain too much fat as long as your neat/ steps is kept reasonable!

As for staying motivated keep yourself in a routine wake at the same time do your usual pre workout routine and hopefully it’ll make it feel a little more normal! It is very hard staying motivated at home but you’re definitely lucky to have some equipment at home.
Find new ways of training to failure there’s lots of ways to make it work ☺️

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[Kamara]

Hi all so today was leg day didn’t have any cardio to do today just steps and I also did some posing post workout!

Had a really good session slightly lighter due to legs feeling it a little, kuba has reduced my intensity of my cardio so hopefully I’ll recover better now! Ready for a rest day tomorrow ???? x

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[Kamara]

I’d say you’ve definitely got room to increase neat and higher your steps a little like Lara and Clare have said

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[Kamara]

Hi all so today was rest day

I did my cardio, walked Lola to get my steps in and I also did routine practice and me being me clumsy I banged my foot mid routine and bruised it ???? just a bruise I’m fine but it was tender ????

Today was also check in day I’m down a kg to 62kg feeling really good ☺️ attached my check in below! Kuba has reduced my cardio intensity a slightly foods remained the same x

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[Kamara]

I would agree with the others it’s just a case of dieting more

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[Kamara]

Hey everyone! Today I did my cardio, cooked some of Jamie’s meals walked Lola and then trained pull I had a good session apart from last 2 exercises I was struggling to activate and feel my left lat been a little bit of an on going issue for awhile but it’s a slow progress x

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[Kamara]

A book that’s helped me is ‘becoming a supple leopard’ – mobility and recovery side of things very interesting

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[Kamara]

Hey all so today was push day had a really good session, starting to feel much leaner definitely coming in quick now ???? so exciting! X

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[Kamara]

It’s good to get a mixture or carb sources but definitely go with what digests best for you

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[Kamara]

Hey all, so today was rest day, I walked Lola, did my cardio and then cooked mine and Jamie’s food for next 2 days! Just got chilled out for the evening with a film x

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[Kamara]

Your output is just simply not as much, just lower cals or increase neat

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[Kamara]

Hey all,

So today was check in day today weight has dropped to 63kg – I’ll attach pics below.

Today I walked Lola, did some admin bits and bobs and then trained legs, I had a really good session and then did some posing after.

I got some crappy news today that my second show Vancouver pro had been cancelled as crap as this is Chicago for the time being is still a go! So we carry on still 12 weeks out and heading for Chicago unless that gets cancelled then I’ll be looking at Arizona.. feels weird prepping with uncertainty of the show being cancelled but we got work to do ???????????? X

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