[Kamara]

Coconut water would be a very good shout here

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[Kamara]

Does that look lean enough to start gaining phase when i am back

This would depend what condition you come back in

If food is low low now I would go up to maintenance before you hols

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[Kamara]

What food sources are you currently eating?

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[Kamara]

Hey guys! Wed is always a busy day for me with client work/ check ins! So started my day as usual steps, cardio and posing/ stretching & mobility work.

Followed by lots of client work till around 4 pm I then did some house work and few more steps before training legs. Awesome session today. Slight knee niggle so I did swap my smith squat for a hack as it was a little easier on my knee and felt more comfortable on the hack. Got a massage booked in for Saturday definitely need it! & it’s rest day tomorrow also need that haha!

After the gym I’ve done a little more work and had some down time before bed x

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[Kamara]

I would see how you get on with biceps at the beginning of lower now you’ve made that change give it time and see how you get on

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[Kamara]

Evening all!! Busy day client work, steps cardio and then admin more work and then trained push! Had a really awesome session went as follows

Crucifix side laterals
Shoulder press
Single arm side lateral
Cable incline press
Bodyweight dips
Overhead tricep extension
Single arm tricep push down.

I then did 45 mins of posing/ routine run throughs ( really enjoy this side a lot)

This afternoon I’ve then done some house work and a little more client work before chilling and bed x

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[Kamara]

Awesome work! I agree with Jordan now’s the time to slowly start bringing your bodyweight back up

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[Kamara]

I would suggest getting a physio appointment to get a diagnosis then you can go from there and make a plan.

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[Kamara]

Evening all! Busy day with client work/ calls and set ups! But very productive also!

Trained pull today awesome session and pump had a change of gym due to bank hol but it was still an awesome session! Check in tomorrow will update you all x

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[Kamara]

I think it’s something that takes time non of us when we started were ever perfect we’ve had to learn how to diet and adhere to plans.

With a good coach they will be able to support and help you through the process. If every time you diet bad memories keep coming up then potentially therapy would be a good option to help you past this and heal so you can diet without the bad stigma

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[Kamara]

Preferably so it all in one go but if schedule doesn’t allow then split them up

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[Kamara]

Hey all! Rest day today. Did my cardio and steps this morning followed by abit of time in the jacuzzi/ sauna. I then had a few client check ins with clients competing/ close to show. Finished off all my steps by moving some cows about round the village into new fields. Then had a fairly chilled evening which was very much needed. Felt pretty tired today but I have had a busy few days x

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[Kamara]

You need to make sure you’re tracking and consistently eating the same amounts daily and the same food sources.

If you dirty bulk you’ll lose appetite, mess with digestion if you’re super consistent you’ll be able to notice the slightest change.

You can opt for more calorie dense food such as bagels, jam, honey etc

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[Kamara]

Never had an issue personally, have you tried adding a metal shaker ball?

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[Kamara]

Train hard and consistently, eat whole nutritious food, focus on recovery and sleep

It’s very simple. If you want to be leaner pull cals down and increase output then when you’ve got lean lean slowly bring cals up and this is where you’ll be able to build muscle.

There is no quick fix in bodybuilding is consistency over time and effort every day

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