[Kamara]

I agree with Jordan MPs max and performance fuel. If I ever plan this for a client I usually add carbs just a little extra to the last meal the night before

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[Kamara]

Evening all! So leg day today for me and another 1lb down I felt pretty tired today, slept well in the night but energy was just low but it’s to be expected. Had a good session maintained my usual numbers that I have had for the last few weeks of prep. This evening I’ve done some client work and then walked the dogs and watched some rugby x

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[Kamara]

Just to add.. as hilly says it could take a few weeks but in the grand scheme of things a few weeks is nothing really

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[Kamara]

We don’t have much context on how much you relaxed/ eaten on holiday but usually just a few days for any water to drop off. If you were consistently in a surplus for your holiday you might of also gained some fat which could drop off fairly quick if you’re back on your diet and routine quick and consistently.

Like Clare has said I wouldn’t overly obsess over a timescale I would just focus on nailing routine and being consistent and then it’ll drop off.

I would keep protein where it is no need to change protein. Are you doing any output? Cardio/steps?

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[Kamara]

Never heard of this before, but if it’s reoccurring I wouldn’t bother using it again especially if it’s going to cause anxiety or stress it’s not worth it

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[Kamara]

Evening all!! Checked in this morning bodyweight down sitting at 132.2 good look this morning leaner and holding more fullness from the last time I was at this weight pre show. Did my usual steps/ cardio routine this morning and then client check-ins and calls followed by training upper. Had a pretty good session maintained strength fairly nicely across all movements. This evening I’ve done more client work & started editing my YouTube. Caught up on house work and walked the dogs. X

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[Kamara]

Hey guys so I were back to digging and boy could I feel it today. Rest day and I just felt super hungry but it’s to be expected! So started my day off with the usual steps/ cardio/ mobility and posing. Followed by 3 posing calls and then some client check ins and house work. I enjoy my rest days and right now I need them to reset mentally and physically haha! This evening I’ve walked the dogs to finish off my steps and prepped food x

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[Kamara]

Hey, how old are you and how long have you been training?

Also if you’re getting a coach then I would be going with what they say cycle wise as ideally you’ll be picking a coach your trust and that are a good coach so they will advise you

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[Kamara]

Yeah there’s no real need to swing I prefer a controlled stationary position

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[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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