[Kamara]

Hey guys, leg day today had an awesome session feeling super locked in and focused. The reduction in cals has really helped my productivity I feel more energetic and less of a slug haha! Weight is down just over 2lbs it’ll probably drop a good chunk more before Fridays check in.

Todays check in was my pwo check in can see a little more definition popping through but its still early doors but its nice to know im responding so fast! Hilly’s happy & im happy so we keep going x

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[Kamara]

Ermmmm I’m thinking this possibly isn’t the best idea, but do what you enjoy try it might only last a week haha! I’d maybe just do it twice a week. I tried 2x hip hinges a week and I definitely couldn’t recover from it

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[Kamara]

Listen to your body add a rest day & no need to increase volume or you’re back at square one it would be counter productive. More is not always better you can only grow from what you can recover from

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[Kamara]

Hey guys upper day today had a very strong session and tbh felt pretty pumped too! I filmed a few bits for a reel and was pretty happy with how much back is looking considering it always looks better as I get leaner. And we’re only 4 days into the cut so I’m hoping there’s a decent amount of muscle built there.

Spent the rest of the day doing admin bits/ client work and then a food shop, also squeezed in getting my nails done x

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[Kamara]

Hey guys! Rest day for me, did my am cardio, walked the dogs then had breakfast. Then straight back out to the field as a cow had jumped the fence and knocked it down and they was on the main road so we had to get them back in and then fix the fencing so that was fun haha! Busy morning but easy way of getting my steps in. I then had a few little admin bits to do and few little errands to complete and spent the day resting up ready for training tomorrow. Definitely feel leaner scales have fluctuated a little tomorrow but I can almost feel the weight drop coming in tomorrow’s check in haha! X

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[Kamara]

If lifts are progressing and you’re recovering I would worry I would just crack on

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[Kamara]

This is very person dependent on a prep a refeed I would say is just circumstantial as and when needed – personally for me and clients this is usually just an increase in carbs/ fats

Off season I think if client feel like they need an off plan to have balance then once a week is fine you can remove cals/ meal to account for it. I personally find my food gets that high that after a certain point I don’t personally want it anyway

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[Kamara]

Hello we need more information, ie category, previous use, length of time training, age. Blood work, diet & training, current photos etc

You really need to make sure this is something they’re certain they want to do and they fully understand the consequences of what could happen. I would also make sure they fully are adherent to training diet and so on before even thinking about peds. Peds should be the last thing after everything is 100%

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[Kamara]

Have you had bloods done? Potentially could be something to just rule out anything

But other than that have you ever noticed it’s triggered by certain foods? I’ve personally got a client that is intolerant to certain foods and it presents itself as acne once we removed the certain foods it’s gone.

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[Kamara]

Yep I agree move arms to the beginning of a session to give them a little more priority whilst you have more energy at the beginning of a session

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[Kamara]

Yep I agree with Jordan, just for for leaner areas

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[Kamara]

Evening guys! So today was a rest day, I did my cardio this morning and got my steps on walking the dogs/ doing house work admin/ errands. It’s been a pretty chill day for once usually weekends are as busy as week days if not busier haha! X

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[Kamara]

Fully agree with Jordan. Let us know how you get on

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[Kamara]

I’d definitely go see a physio and get your knees assessed as 2k difference isn’t a huge amount to cause such an impact.

Potentially look at lowering steps and then adding in cardio something low impact like bike etc

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[Kamara]

50% is a lot I’d say do less of a drop in food. Then if you stall you can reduce again. I understand wanting to be in and out of the diet but you can also add cardio/ steps to deepen the deficit without chopping too many calories form the get go

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