[Kamara]

I think if they’re a big focus of yours then 2 exercises 1 bi 1 tri won’t impact your session they’re not super energy demanding I think you’ll be fine

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Nothing wrong with this cycle at all

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Definitely as Oscar says I think this is an execution/ set up and exercise selection.

What have you actually been doing for arms?

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys! Hope you’re all good, so prep has officially started!

Food is set up as below
Training day
On waking  – ½ lemon in hot water with 1 tablespoon natural apple cider viniger with mother and 10g  L glutamine mixed with some cordial and a teaspoon Pysyllium husk/Benefibre if having issues going to the toilet regularly
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers served with 125g carbs from English muffin/sourdough bread  plus 150g pineapple   – 10iu lantus 

Meal 2 – 125g cooked chicken/turkey breast (37g protein) with 300 cooked jasmine rice (100g carbs) or equivalent 100g carbs from your choice  plus any salad or veg and 10g extra virgin macadamia/avocado oil as dressing 

Meal 3 – 40g protein from protein powder with 125g COR, 100g banana and 10g extra virgin coconut oil – pre gym  – 5iu humalog plus 

Pre gym –  20g EAA, 40g carb powder, 10g creatine diluted in 300ml coconut water 700ml water with 1g sea salt – to be drank on way to gym and as you warm up 

During gym 40g carb powder diluted in 1l water and 1g sea salt 

Meal 4 – 40g protein from protein powder, 125g COR or rice cereal and 150g raw weight pineapple plus 100g carbs from your choice of low fat carb source   

Meal 5 – 175g raw weight lean beef with 500g raw weight potato or 300g cooked Jasmine rice (100g) plus an salad or veg 

Meal 6 – 30g protein from protein powder and 50g carbs from your choice low fat option that is easy to digest 

Rest day
On waking  – ½ lemon in hot water with 1 tablespoon natural apple cider viniger with mother and 10g  L glutamine mixed with some cordial and a teaspoon Pysyllium husk/Benefibre if having issues going to the toilet regularly
Meal 1 – 2 whole eggs, 2 egg whites and 2 turkey rashers served with 125g carbs from English muffin plus 150g pineapple 

Meal 2 – 125g cooked chicken/turkey breast (37g protein) with 200g cooked jasmine rice (66g carbs) or 325g raw weight white potato plus any salad or veg and 10g extra virgin macadamia/avocado oil as dressing 

Meal 3 – 125g cooked chicken/turkey breast (37g protein) with 200g cooked jasmine rice (66g carbs) or 325g raw weight white potato plus any salad or veg and 10g extra virgin macadamia/avocado oil as dressing 

Meal 4 – 150g raw weight salmon with 200g cooked jasmine rice (66g carbs) or 325g raw weight white potato plus any salad or veg 

Meal 5 – 150g raw weight lean beef with 200g cooked jasmine rice (66g carbs) or 325g raw weight white potato plus any salad or veg

Meal 6 – 300g raw weight Greek Yogurt with 20g honey and either 20g natural nut butter or 25g dark chocolate and 100g berries of choice  

PEDS-
TRT – 3mg fem test
100mcg T4
12.5mcg T3
GH – T days- 1iu on wake, 1iu pre gym and 1iu pre bed 
R days – 1iu on wake and 1iu pre bed 

Output
15 mins cardio on wake daily
Steps 12k

Training split
Pull
Push
Legs
Rest
Upper
Lower
Rest

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Yes potentially could be a little too much maybe try swapping that meal out as see if you feel better, there’s plenty of carb options to swap for

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I would probably take bpc away from training when ever I’ve run it in the past I’ve run it am & pm and trained mid day

As for ibuprofen definitely don’t take that before or after training. If you can get away with not taking it I would do that

Maybe try looking at other pain relief options ie massage/ stretching/ physio/ rehab and avoid anything that triggers or makes it worse

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

It’s honestly different person to person. I just like to have feel good tunes and clear my mind of anything and I focus purely on what I’m doing

I know other like to visualise or get hyped up/ in a different place but for me I like to be fairly calm and composed. If I get too hyped I rush

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Looks fine to me as long as it digests well that’s what matters.

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys! Rest day today. Definitely needed it my legs are in bits 😅 lots of client work and a few posing calls today split up with dog walks & sorting the cows! Check in tomorrow and it’s bed time for me now x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Generally if you’re pushing hard you’ll feel fairly sore majority of the time so I tend to go off if I’m progressing in the gym I’m good you soon get a feel for it the more you train

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Evening all! Mega day lots of client check ins very exciting with so many ladies starting prep or on prep!! Followed by training legs. Had a mega session 1 rep up on my smith squats so excited for them squatting sessions I love a hack or pendulum but there’s something about a squat that I just love!

Walked the dogs this evening and prepped food and watched a podcast before bed x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

3pm ish & then pre bed would work

Creatine anytime but just daily

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Unusual never heard of this, have you tried taking with food or after?

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I agree with nath here also to add what is the rest of your bloods looking like? Did you check thyroid antibodies with your blood test?

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Sticking at a weight is fine in a deficit. Holding numbers isn’t a problem in my eyes. If you regress a lot and quite fast then that would be a time to adapt training to your needs

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.