[Kate Collins]

The 2 full rotations of the plan complete. Now to just keep on beating the log book.

12 weeks out. ( 11 weeks 6 days but who’s counting..)

Happy with the look this morning. Things are starting to happen now.

And yes, before you ask, I am as shocked as I look. Lol.

@katiecshallbe_

[Kate Collins]

Absolute insanity AJ.

A belated congratulations on joining the TrainedByJP team.

How do you work around objectivity/subjectivity with coaching yourself? We are all our own worst critic and wonder how you remain so level headed with yourself?
Is it just time under your belt or reassurance on your decisions from those you take advise from?

@katiecshallbe_

[Kate Collins]

My absolute favourite peanut and almond butter is Pip & Nut brand… INCREDIBLE. Maybe even crack..
Meridian is lovely too

@katiecshallbe_

[Kate Collins]

Check in today went well.

My order of the new TrainedByJP Cream of Rice and new vegan protein arrived yesterday! SO excited to them for pre workout meal today!

Changes to diet and cardio this week. Time to get PEELT.

Cardio :
rest day –before meal 1 – 40mins liss at 130bpm
upper days – before meal 1 – 25mins liss at 130bpm
lower days – before meal 1 – 15min fast walk

Steps per days : Rest day 10k
Training days 8.5k

Diet:
Training Day – Weekdays
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 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 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, 50g rice, 35g rice crispies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 100g banana

Training Day – Weekends
Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 2 eggs, 5 whites cooked as you like
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey,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, 50g 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, 100g banana,

Non training day
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9am) Meal 2 – 30g pro from whey, 30g oats, 40g blueberries
(12.30pm) Meal 3 – 150g chicken/turkey breast, 4 rice cakes
(3.30pm) Meal 4 – 150g chicken, 5g evoo, 15g cashews
(7pm) Meal 5 – 150g chicken/turkey breast, 40g rice
(10pm) Pre bed – 15g protein from whey, 5 whites, 20g nut butter

In other news… I went to my first Jiu Jitsu class last night! Oh my goodness it was so much fun! I’m definitely going to be keeping this up.

@katiecshallbe_

[Kate Collins]

Talk about an absolute champion mindset!

Glad to hear you’re home and safe and on the mend.

The stress alone would have killed me.

@katiecshallbe_

[Kate Collins]

Caitlin ???
No one is blowing smoke up your ass.
Your physique is PHENOMENAL.
Literally audibly went “WTF” at work.

@katiecshallbe_

[Kate Collins]

.

@katiecshallbe_

[Kate Collins]

Another superb training session with the new plan. Rotation 2 lower A.

“Other” leg press was on the cards today and I’m determined to be best friends with the horizontal leg press. Last time I used this it was an extremely humbling experience haha. Last night saw a much better execution of the movement. Had to do a few warm ups more than usual to get the feel of it again, but ended up with my last set at 4pps x16.

I was asked to go shopping with a couple of friends on Sunday and honestly it was the worst decision of my life. Two of the most glam women I know, I was totally out of my depth. I HATE shopping. Plus it was stupid busy. Thankful it was a rest day, and I did get my steps in walking around the outlet. But honestly felt as though I needed an extra rest day…from socializing.

Anyways- weight is dropping. Performance is still high and progressing. Delighted. WK 5 off assistance.

Upper A tonight starting off with High Incline Smith Press.. a love story waiting to be written <3

@katiecshallbe_

[Kate Collins]

Oh gosh Jade what a nightmare! I hope you are ok!

@katiecshallbe_

[Kate Collins]

I love this.

@katiecshallbe_

[Kate Collins]

I saw some of the behind the scenes of your photo shoot for that fashion magazine! You looked incredible ???? can’t wait to see the final shots!

@katiecshallbe_

[Kate Collins]

Awesome Katie, looking in a really good spot for 13 weeks out!
Btw I read this! Haha

Thank you so much Niki! Really appreciate that ☺️

@katiecshallbe_

[Kate Collins]

Post legs last night

@katiecshallbe_

[Kate Collins]

Hi Lara! @lara.tasharofi

Yeah I Haven’t updated here in a while. To be honest I’m not sure why, I guess its because I feel like no one reads this. and also, not much has changed until yesterdays check in.

This week marked the FIRST WEEK BACK AT THE GYM and it has been amazing so far. Corinne gave me a new training plan to follow for the reopening of them gyms- and it is torturous haha. But I love it. I’m very excited to see how I progress from this new split. Still upper/lower.
With the new plan, Corinne bumped up food quite significantly to accommodate the increased work load.

This week that food bump was dropped a little. I’ll post up new diet plan after this.

This is week 4 off assistance and we are looking to add back in after 5 weeks. Ideally we’d like to have 6 weeks off but given the run into the show we would also like 12 weeks on running in. A weigh up of the pros and cons.

Cardio is now : Rest days 30 mins LISS @130bpm before meal 1 on the spin bike (that’s what I have to my disposal at 5am haha) 10k steps.
Training days steps 8.5k

Weight still hovering around 155lbs.

DIET
Training Day – Weekdays
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9.30am) Meal 2 – 150g 5% fat beef
(1pm) Meal 3 – 150g chicken, 40g 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, 55g rice, 35g rice crispies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 100g banana, 10g nut butter

Training Day – Weekends
Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 2 eggs, 5 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, 55g rice, 35g rice crispies with almond milk
(5.30pm) Meal 3 – 150g chicken, 40g rice
(8pm) Meal – 150g 5% fat beef,
(10.30pm) Pre bed – 15g protein from whey, 5 whites,100g banana, 10g nut butter

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

@katiecshallbe_

[Kate Collins]

I bet its corona…….

@katiecshallbe_