[Kamara]

I would track direct only but as Clare says know your total cals too

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[Kamara]

Afternoon all! Leg day today & back to pulling down for the next show after a higher day & some rest. Had a very good leg session today feel battered after haha as I’ve not trained legs for over a week. Had a super busy day with client work also and also running errands steps racked up to 17k. Looking forward to be back to digging x

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[Kamara]

Evening all!! So back in the gym today felt good to train. I trained pull had a pretty good session and a nice pump. Food has been a touch higher the last 2 days just to freshen up a little before we continue to pull down for the next 2 weeks. Very excited for the next coming weeks and looking forward to being able to improve between now and the next show. Today has been my usual prep routine cardio & steps in the am client work and the walked the dogs on my work break. & then trained pull this evening. Fairly high step day 18k as I’ve been super busy getting things sorted in the house after Amsterdam x

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[Kamara]

Steak, smoked salmon, bagels, sourdough, cor, Greek yogurt

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[Kamara]

Fully agree with Jordan here

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[Kamara]

Usually round the neck there’s a little line and you just carefully snap it there like Andy says hold something sterile there it should help

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[Kamara]

Evening all! So extra rest day today for me very tired and a little battered from the weekend so extra rest before getting back to the gym. Spent the day doing client work and then catching up with house work/ washing and unpacking. Back to the gym tomorrow very much looking forward to it x

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[Kamara]

Try 1.5 and see how you get on you never know till you try

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[Kamara]

Hey guys! So today was a nice chill day exploring Amsterdam. Hilly said a ‘relaxed’ day but I prepped some meals as I didn’t really fancy just eating rubbish. So I had breakfast at the hotel this morning boiled eggs, chicken sausages, some bread and mushrooms. Then I took with me whilst out chicken & rice and pb, a cor meal and a mince and rice meal. I had a latte whilst we was out and that’s it. Was just more enjoying exploring site seeing and chilling. We have just got home so bit of a late one for me but back to work tomorrow and I’m so excited for this next run x

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[Kamara]

Very normal, you can bias slightly what you want but if you’re aiming for both erectors and hams then no problems at all

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[Kamara]

Don’t get too focused on the scale go off look scale can be an awesome tool but it’s not always the best all and end all

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[Kamara]

Hey guys, yesterdays post wouldn’t post so I’ll update for today and yesterday.

So yesterday I was 1 day out so lots of chilling checking in every 2 hours and meals were scaled back a little.

Then today I competed had an awesome day this peak has been so chill and fun. Today has been awesome 🙌🏼 4th place today 4 weeks ahead of my planned shows. Got some great feedback with some tweaks to posing & a touch leaner in the lower which is easy done in 4 weeks very excited to get back to work and then hit the stage again with an improved package in America x

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[Kamara]

I would address this and not ignore it, look into core work and bracing technique making sure your form is also bang on even if this means a pull back in weight to do so!

Also if your bum is lifting and your curling your lower back I would address this too

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[Kamara]

Hey all!! Pull day today had a good session and a lovely pump with some post workout posing. Had a nice walk for my steps this morning and then spent the rest of the day doing client work x

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[Kamara]

Hey guys! Trained push today after a super busy morning of client check ins & client work. Had a quick nice catch up and coffee with my mum and dad. Finished my steps post workout with the dogs and prepped my meals for tomorrow. And some down time and chill the evening before bed x

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