[Kate Collins]

Absolute insanity AJ. I say it every time. Wow. ??

@katiecshallbe_

[Kate Collins]

Get the air fryer. I bought one at Christmas and honestly I don’t know how I survived without before. I literally cook everything in it apart from my COR

@katiecshallbe_

[Kate Collins]

Hi Lara, how are your wrists doing?

@katiecshallbe_

[Kate Collins]

@samking104 THANK YOU. Some of these mad men out here think pancakes are superior.
Oh goodness, I am very uncultured in this realm of waffle. I have never had potato smilies, or hash browns ? but I do have fond fond memories of Saturday evenings at my fathers after a long day on the farm, tucking into a feed of baked beans and potato waffles. So that’s where my heart lies on the situation.

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@katiecshallbe_

@kate-collins surely you don’t associate yourself with these individuals!?
Hang on a tick, you’re Irish and haven’t experienced potato in every one of its forms ? fun fact: never actually enjoyed baked beans until a few years back. Used to be spaghetti hoops on toast for me, baked beans for my sister when we were growing up.

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Instagram: samking104

[/quote]
We are a very plain and boring species here in Ireland when it comes to food. I actually don’t think hash browns are even that popular over here? It’s either PLAIN POTATO (with butter, herbs, gravey, bread sauce etc ) or nothing. Hahaha

@katiecshallbe_

[Kate Collins]

ME TOO AAAGHHHHH

So had a good check in today with Corinne at 10 weeks out…. TOTALLY NOOT FREAKING OUT ….

Shocker, I am freaking out. But Corinne has reassured me that I am in a good position. So that has eased my worries.

Cardio and diet change this week.

DIET
Training Day – Weekdays
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 1 egg, 7 whites cooked as you like
(9.30am) Meal 2 – 150g 5% fat beef
(1pm) Meal 3 – 150g chicken, 30g rice
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 40g ground rice/COR, 30g blueberries,
(5.45pm) 15-20mins before – 1 serving of PREpare
(Train 6-7.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 30g Performance Fuel
(8pm) Pwo 30mins after – 10 egg whites, 40g rice, 35g rice crispies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 80g banana

Training Day – Weekends
Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 1 egg, 7 whites cooked as you like
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 40g ground rice/COR, 30g blueberries,
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 30g Performance Fuel
(3pm) Pwo 30mins after – 10 egg whites, 40g rice, 35g rice crispies with almond milk
(5.30pm) Meal 3 – 150g chicken, 30g rice
(8pm) Meal – 150g 5% fat beef
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 80g banana

Non training day
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 1egg, 7 whites cooked as you like
(9am) Meal 2 – 30g pro from whey, 30g oats, 40g blueberries
(12.30pm) Meal 3 – 115g chicken/turkey breast, 1 egg
(3.30pm) Meal 4 – 150g chicken, 15g cashews
(7pm) Meal 5 – 150g chicken/turkey breast, 30g avocado, 40g rice
(10pm) Pre bed – 15g protein from whey, 5 whites, 15g nut butter

Cardio:
rest day –before meal 1 – 50mins liss at 130bpm
Upper day – before meal 1 – 35mins liss at 130bpm
Lower day – before meal 1 – 20 min brisk walk
Steps per days : Rest day 10.5k
Training days 9k

My suit has been shipped! I have still yet to see what it looks like! ASSGGHHHH..

Had my physio/massage last night and sweet mother of devine jesus. The woman killed me. She stripped out my legs. The pain… I was actually screaming. Very nearly cried. And I am someone who prides myself in how well I can handle pain haha. She was actually quite worried about how bad my calves were- it seems like I have a past tear that hasn’t healed properly- that the tear has healed in a way that the scar tissue had joined in with a knot. Needless to say that was painful AF. Probably the worst part of the massage.

Getting things organized this week for my trip to London. If anyone has any suggestions of where to train that would be great 🙂 I’m thinking Muscleworks?

@katiecshallbe_

[Kate Collins]

.

@katiecshallbe_

[Kate Collins]

Lower B R2 last night after an INSANE day at work. Manic and stressful, but I kept it under control. Proud of myself for that because past me would usually let that amount of stress get to me, ruin my day, my training, and even flair up my IBS.
Another little win. Another day won. These add up 🙂

So leaving work, I decided that I was going to hit an all time PB on the adductor. I’ve never gone above 80kg before, and last week on R1 I got 80kg x13. Felt lovely. (Was crippled the next day haha. )
100kg is what I wanted for my 1 load set. And 100kg is what I got. And not a dog shit set either. Controlled. Was tempted to up again but didn’t want to risk injury.
10 and bit weeks out.. starting to get ancy now. Don’t feel big enough, don’t feel lean enough, don’t feel good enough to step on stage. Part of me wants to take another year off to grow, but I know I need to step on stage this year.

Cardio done this morning on the spin bike. 40 mins fasted. Massage on my legs and glutes this evening. Badly needed. Looking forward to it. I need to change out the spin bike for something else. Looking into getting a crosstrainer for home or treadmill for incline walk. incline walk has always treated me well in the past.

In other news, I’ve decided to do a last minute trip to London for the 2Bros posing seminar in Hardpenden that @rheagayle will be teaching- I’m actually SO excited.. So just need to find a place to train at now on Saturday and Sunday.

@katiecshallbe_

[Kate Collins]

Things are really rolling for you now Clare – Insane! Some would say you’re already stage ready.. But I know you won’t agree haha. So looking forward to seeing you on stage.

@katiecshallbe_

[Kate Collins]

@samking104 THANK YOU. Some of these mad men out here think pancakes are superior.

Oh goodness, I am very uncultured in this realm of waffle. I have never had potato smilies, or hash browns ? but I do have fond fond memories of Saturday evenings at my fathers after a long day on the farm, tucking into a feed of baked beans and potato waffles. So that’s where my heart lies on the situation.

@katiecshallbe_

[Kate Collins]

Waffle on Sam… I read ?
On another note… team waffles or team pancakes?

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@katiecshallbe_

Haha, should’ve known @kate-collins . Thanks for following along.
Ooooo, big important questions I see. There are so many variables to factor in – sweet or savoury, topping choice, time of day, if it’s Shrove Tuesday. The list is endless.
For overall satisfaction though, you can’t beat waffles can you? Nothing like feeling like a big, bloated mess after a stack ?
How about yourself and why?

_________________________________________

Instagram: samking104

[/quote]
Oh it would be an absolute sin to NOT eat pancakes on Shrove Tuesday..

BUT… waffles win every other day. Always.. every type.

Why? They have POCKETS for all sorts of condiments, spreads and syrups.. the end.

@katiecshallbe_

[Kate Collins]

Waffle on Sam… I read 😛

On another note… team waffles or team pancakes?

@katiecshallbe_

[Kate Collins]

In my opinion I would do your normal rest day calories for your 5 day deload.

Once going back into the gym you would have two choices:
1) Go back in on your current TD calories, assess biofeedback, recovery etc, and go from there. Adding 200-500 kcals based on your needs.
2) Go back into the gym with extra kcals from the get go, on TD and NTD. 200-500kcal again, based on your needs. Assess biofeedback, recovery, performance etc, and up again after a week or so.

I would do no.2, because I assume you have been training from home like the majority of us, and you’ll be all guns blazing heading back into the gym, and you’ll have access to more kit, more variation etc. I would also opt for the higher end of the calorie bump for the previously mentioned reasons.

Pull down steps a touch on TD (perhaps 7.5k) and perhaps 9-10k on NTD for the first week.

🙂

@katiecshallbe_

[Kate Collins]

You have one life- LIVE IT. Delighted for you Joe. Looks like you’re having the time of your life over there. Jealous!

@katiecshallbe_

[Kate Collins]

Morning from the spin bike 🙂

Rest day today.

Had upper B yesterday. I’m a different gym, one closer to “home home”. Has a nice little bit of kit, and I’ll probably do my weekend training sessions here, as they got rid of some of the equipment I loved at my current gym. (The smith machine and the hack squat… am hello??)

Anyways, progressions across the board. Second exercise was deficit SLDLs. Had anxiety about them for the 3 days prior ? I don’t know why, as I seem to be getting a great connection with them. I was in NO mood yesterday to train. I just wanted to lay in bed and rest for the whole day. The day before I had my lower session and it took everything out of me. (Hello dead stop hacks welcome x ) but I made it through.
Today will consist of rest day cardio-ing (as we type) work, and then as soon I’m home ~6:30pm – BED. I am smashed.

Massage on Wednesday evening for my legs and glutes thank goodness. Cupping, graston and dry needling. Really looking forward to it.

Corinne asked me to check in with weight this weekend and there was another little drop to 150.8lbs. It seems coming home and spending time with the pupper and horses is the key to stress free fat loss haha

@katiecshallbe_

[Kate Collins]

Is this a warning to current clients ?

@katiecshallbe_