[Kamara]

It’s different from person to person but in off season peak I like 1.5 hours on prep I can train after an hour. But again this will change for different people

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[Kamara]

As Nathan has stated yes it will make an impact on many areas. I would continue to really steadily slow down over time don’t rush it just take it steady and reduce it over time

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[Kamara]

Hey all busy day in clinic & rest day today for me! I definitely needed it haha! I had more back to back clients than I usually allow today it was an accident but lesson learnt haha!

So chilled evening after work soak in the bath and caught up on house work. Ready for bed now x

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[Kamara]

Ah hilly says proforma is a good shout. I’ve had pip with some but there are some without

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[Kamara]

Evening guys! So couple of client In Clinic & some work from home too! Got some new apple air pods max and I’m in love with them haha so good for training. I honestly switch off get in the zone so much better when I wear headphones. My air pods (old ones) for some reason keep falling out so they would pop out mid set and drive me mad.

Trained Upper b today deadlifts are in I’ve not had these in a long time tbh I’ve run rdl for a good stint it’s nice to pull from the floor for a change although it seems harder 😮‍💨😅 but overall very good fun session. Just setting numbers really it felt very refreshing x

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[Kamara]

Works very important. It’s funds life and your goals and hobbies so everything will have to fit round it. You just have to find your way of doing it. It’s totally possible I’ve worked full time jobs tempo and been a bodybuilder- physical jobs. I’m now self employed but a very physical job. I train 4 x a week that’s what I can recover from. It sounds like you’ve pretty much got it figured out. So keep us updated

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[Kamara]

Hey guys! So I’ve got my new plan through but unfortunately had to take a rest day today felt super rough throat, nose everything felt bunged up and headachy yeah not brilliant start but is what it is. So rest day and work from home day and a few calls with clients.

New plan is below

Training day
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers with 80g sourdough and 100g berries of choice 
Meal 2 – 130g raw weight chicken/turkey breast with 80g raw weight jasmine rice plus any salad or veg, 10g natural nut butter and 1 small banana (50g)
Pre workout – 20g EAA, 5g creatine and 5g taurine diluted in 750ml water – to be drank on way to the gym and finished as you warm up – 1g sea salt 
Intra workout – 25g performance fuel diluted in 1L water with 1g sea salt 
Meal 3 – 40g whey isolate with 100g COR and 10g honey 
Meal 4 – 175g 5% beef mince or very lean steak with 1 brioche bun (170-180kcal) and 200g raw weight potato plus any salad or veg and 200g pineapple 
Meal 5 – 250g 0% greek yogurt with 10g protein from isolate plus 10g honey and 10g natural but butter 

Rest day
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers with 80g sourdough and 100g berries of choice 
Meal 2 – 130g raw weight chicken/turkey breast with 80g raw weight jasmine rice plus any salad or veg, 10g natural nut butter and 1 small banana (50g)
Meal 3 – 40g whey isolate with 50g COR/Oats, 10g honey and 20g dark chocolate or nut butter  
Meal 4 – 120g raw weight salmon with 50g raw weight jasmine rice or 250g raw weight potato plus any salad or veg and 200g pineapple 
Meal 5 – 250g 0% greek yogurt with 10g protein from isolate plus 10g honey and 10g natural but butter

Cardio
20 minutes fasted steady state cardio on wake – 
Steps – 12k 

Abs – twice per week – 4 x 12-20 rep leg raises and 4 x 12-20 rep crunches.

Test – 3mg per week
GH – 2.5iu pre bed 
T4 – 100mcg on wake 
Inject SLU – 600mcg on wake
Mots C – 1mg on training day

Training split
Upper/ lower

Upper A
1 arm PD – 1 x 10f, 1 x 15f Bo
Bent over rows smith barbell 2×8-10F.
Lat focused row machine 2×8-10f
Seated side delt 2x 8-10f 1x15f bo
Machine shoulder press 2×8-12f
Incline chest press 2x 10-12f
Cross body tricep push down 2x 8-12f 1x15f bo

Lower A
Cable EZ bar curl – 2 x 10-12f same weight) 1 × 15 BO & drop set
Seated Hamstring curl – 1 x 8-10F, 1 x 15F
Quad extensions 1x 8-10f 1x 15f
Hack squat 1×6-8f 1×12-15f
Hip thrust 2×8-12f
Calves 3x 10-12f& drop on each

Upper B
Overhand shoulder width pull downs – 2 x 8-12F
Deadlifts 1×6-8f 1x12f
Upper back row machine 1x 6-8f 1x 12f
Standing side laterals 2x 8-12f 1x 15f
Db shoulder press – 2x 8-12F
Seated Chest press 2x 10-12F
Ez Cable Push downs – 2x 8-12F, 1 x 15F

Lower B
1arm db preacher curl 2x 8-12f 1x15f
Leg extensions 2x 12-15f
1leg hip press 2x 8-12f
1 leg ham curl 2x 8-10f
Adductor 2x 8-12f
Calves 1×12 DC style 1×20

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[Kamara]

I don’t think it’s a complete game changer I like it as it’s good when I’ve got a fat burner or clen gh etc in my system but it’s not make or break kinda deal

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[Kamara]

Evening all! So I’ve not felt too well today super sore throat and a little bunged up tbh I think it might be hayfever kicking in and if that’s so it’s hitting hard 😅 so I’ve restarted my tablets so hopefully I’m not ill and it’s just hayfever it makes me feel run down not just throat eyes and nose it makes me feel ill. But yeah I’m hoping it’s that. I’ve had a busy day in clinic with clients and then an early finish to complete some online work at home x

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[Kamara]

I agree with sas here

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[Kamara]

Hey all! Busy day in clinic a full day pretty much back to back. Followed by a push session. I’ll have a new plan shortly from hilly so I just played with some different kit today that I haven’t tried yet. Then this afternoon has been weird we’ve got no internet at home as the cables been cut somewhere so the whole village is out our phone signal is also coming and going so we’ve not been able to watch a series or do work haha so I’ve just been reading for the evening which is nice but I could of done with doing some work haha! X

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[Kamara]

Hey guys! Rest day for me. Me and James took a trip to Bakewell had a coffee and a walk around. Was really nice to actually take a full day off work last few weeks I’ve been working 7 days a week and early morning/ late nights so I’m learning to take time off as it definitely does get on top of you otherwise x

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[Kamara]

I agree I don’t feel like it’s a benefit you massively feel however if there’s a chance it will I’ll be doing it. I also find the sauna super relaxing so that’s a benefit alone

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[Kamara]

I agree with kuba should be fine

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[Kamara]

Evening all! So had half day of clients in the clinic followed by a leg session with James and Grant. Then this afternoon I’ve finished client plans & replies before winding down for the evening. X

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