[Kerry]

Rest day for me today, another heavy one really, the last few days have been hard for many reasons, I think the antibiotics have had an impact here, I feel like my body is craving any sort of sugar, fruit, sweetener, not even junk 🤷‍♀️ this is a very interesting process.. hopefully as th weeks go by I settle more because we still have another 11 & a bit left of this current diet set up!

Chicken (cooked and eaten within 20mins to avoid histamine build up)
Pumpkin puree
Buckwheat
Rice cakes
Rice
Macadamia nut oil
Olive oil
Almond butter

These are my only food sources at the moment for 12 weeks.. it’s a challenging post show for me because I’m missing the social side of things after a long season, but hay, I have chosen to do this., In a round about way lol.. no one wants to do this let’s be real Especially after a long season, BUT this could really change my life getting rid of these parasites.. form not just a physique standpoint when I step on stage. But also with eveything else it brings!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree with the others here and really like the point andy made.. that’s really important when it comes to training in general, keeping the order.. so put it which way you prefer but ensure you keep it this way!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I think alison put this very well here with also the questions she’s asked you, interested to hear your feedback! If that’s the only thing that’s changed then it is likely that imo.. which brand was it?? Tbjp or??

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day today!

Glute med kick back
3×10-12

Smith machine hip thrust
1×10-12
1×12-15

Glute max kick back
3×10-12

Abductor
2×12-15

Rear delt cable row
2×12-15

Db side laterals
2×10-12

Cravings a little high today.. but of course I’m sticking to the “kill” plan.. ya girl just wants some sweetener 🤣 a lot has gone, sweetener, sauces, veg, fruit, etc etc .. we got this!!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

See a physio re: the pain. A good one is worth the overtime at work 😆

Re pressing: when you say “used to” how long ago was this? Was it when you were younger or was it last year etc?

Yeah I’m guna make it a priority to start seeing someone

No I suffered with this injury years ago and actually didn’t train for ages due to it

Then I started working with someone who helped me out and we got it under control

It’s only started flaring up again in the last few months

I’ve changed my routine to allow more time for recovery which hopefully will help and guna start prioritising getting some work done

Thanks [/quote]
Did they give you any mobility drills? Most of the time people will only do them for a short period of time.. untill the pain / discomfort subsides.. then stop, then it’ll happen again, maybe you need to jsut keep on top of some form of mobility / rehab!

Let us know how it is regarding making a change to your routine allowing for more recovery time.

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today, some client work, a trip to Costa, a trip to find some pumpkin puree 😂 & a really chilled rest of the day, with just some tidying of the house! Absolutely nothing special, but it’s been lovely! I’ve still felt really hormonal, which has been hard! But another day down, another day closer to this phase ending.. and another day of antibiotics so hopefully we get pmdd under control in the near future with this gut protocol! Let’s see!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree with the others here. I’ve also done cardio on rest days & been absolutely fine 🙂 a little endorphins is always good! 👍

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Today’s been another tough day truthfully, I Trained today. I actually asked Marc this morning if he had messaged Meg because Meg messaged me saying she think it’ll be a good idea for me to get out of the house & train, when jsut prior to that i was telling Marc how I think I need to jsut get out of the house & train even if it’s one set only.. so did that, it’s jsut been hard with hormones & today was day one of the new food set up, I always crave something sweet after my meal, I always have quite a lot of fruit & veg, so it’ll take a little getting used to I’m sure! But anyway, positively on the way to healing ❤️‍🩹

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree with the others here & with what Michaela has added here at the end.. people often think you need to make a change, but I wouldn’t so soon, only towards the end IF needed..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today, a pretty busy day with client work, went to get my antibiotics which ill be starting for 14 days from tomorrow, and really ive not felt to great today, I have a stye, pmdd is hitting, and just generally feeling super tired although sleep is a good duration & length, & has been consistent this week with sleep scores of 85-90+ with naps, so I know its just hormonal, ive had some horrible nightmares, sweats etc etc etc.. we MAY take another day off tomorrow, but I dont want to, so we will see when I wake up.. lots of communication with meg helps, but yeah today ive felt a little down for no reason at all! tomorrow is a new day, and ive still managed to get all I needed to get done today for my clients & my self as per, just with a little more of a push!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree with the others here, I think a small bump now is a good move, with regards to not feeling hungry, I would agree here with the others on adding some walks, but also, what time are you starting your food? in my offseason I have to start eating earlya which helps alongside some short walks throughout the day..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

What is your current goal? – Last season when I was competing, I did cardio some days fasted & some days not.. I still got into condition, I think it comes down to personal preference & how your day is structured.. I do however agree with the others here on keeping cardio away from your training session, unless a short amount has to be done post workout if it has to be this way (I would never do it pre)

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I take it the same as Kuba here 🙂

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree Oscar has definitely nailed this.. why don’t you give the U/L split a try, but as Oscar suggested here.. you might end up enjoying it, if not, you could always go back to FB?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day for me today.. had a good session,

Glute-Med Kick Back

3 sets × 10–12 reps

Smith Machine Hip Thrust

2 sets × 10–12 / 12–15 reps

Kick Back (max)

3 sets × 10–12 reps

Abductor

2 sets × 12–15 reps

Rear Delt Cable Row

2 sets × 12–15 reps

Machine Side Laterals

2 sets × 10–12 reps

Woke up at 55.7kg today, a weight we usually would see in peak week, at 10 days post show with 7 full days of intuitively eating before being back on plan from Monday, body’s responding well to rest, lower steps, higher food & I’m getting some decent quality sleep which is nice!

My prescription for antibiotics came today! So I’ll pick up up tomorrow.. can’t wait to get started on the “kill plan” as Meg named it 😂🤝

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10