[Kerry]

Hi guys

No not assisted, natural

I have since got my nutrition in check and feeling much more confident going forward

Recovery is still a little ropey at times, really feeling it some days. I do feel as though I’ve got everything pretty much nailed on so think I do need to trial an extra rest day

Would the above routine still be sufficient volume with an extra rest day ?

I’d definitely trial an extra rest day, also feel free to let us know what your current nutrition set up is – how many calories did you initially bump up, was it enough, if recovery is a little ropey & adherence not so great this could need adjusting? have you taken a deload since dieting also?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

A rest day today, one with minimal steps & lots of rest, got outside once as advised by Meg, it’s one of those days I just kinda want it to end.. its been hard to eat / hydrate but of course I have.. but this is pmdd that’s hit, I’m grateful it hasn’t been a full on month of struggle so I’ll take that – I should be on soon! I have a podcast tonight that I need to psyche my self up for! We got this! Sorry for the negative but hay it’s reality!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Todays session:

Side lateral raise (single arm)
3×12-20

Hip thrust
2×12-20

Glute press through
2×12-15

Glute leg press 
1×12-15

Abductor
2×12-20

Machine lat row
2×10-12

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

A great session today with Meg at ultraflex derby, it’s always great training with Meg – really enjoyed it! We also filmed for my YouTube! she was really happy with how we are getting on & the progress we have made which is superrrrr great to hear, and we’re both impressed we’re seeing a glute ham tie in at 20 weeks out, so the plan is still to push / maintain until she decides other wise!

On another note – this has been my best month with managing pmdd so I’m really happy about this to, the sides are there for sure but my mind has been able to handle it I feel better than normal, probably with all the good “distractions” going on BUT some months are better than others! I’m definitely taking this as a win!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Couldn’t agree more with the others here.. what’s the time frame you are talking here?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I would stick with the bike here and as billy said increase the duration as needed!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I think the phone will be a huge game changer as the others have suggested above..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I’ve actually not trialed all of them YET, but, the ones I have tried have tasted as they say on the label! My favourite is caramel biscuit!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day today, it was a chilled one, just online coaching client work, a posing client, and some odd jobs! Training tomorrow with MEG which I’m super excited for, I’ve not seen Meg in person for ages so yeah I am super excited & will update you all – but today we have started to push food back up again so I’m out of the diet phase, not sure for how long yet we will take it as it comes, I am 20 weeks out now but sitting at 4.5kg up at the moment! So I’m excited here that we still have a little time left to progress!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Clare has said it perfectly. I agree, it’s always best to go straight back to maintenance – you may experience some hunger but honestly after the initial bump if you are seeing 0.5-1lb per week, just stick with it & don’t feel the need to adjust calories.. hunger will settle & you won’t regret being patient with increasing slowly!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day today after such a dreamyyyy weekend, definitely felt a little tired, but got it done! Rest day tomorrow and a good nights sleep & I’m ready to get this final part of the push up we are likely starting this week before the prep begins!!!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Well, what a weekend, so, on Friday, Marc proposed to me in the most beautiful way infront of all of my family, and most importantly my grandma who has unfortunately been diagnosed with cancer, so this was super special to me 🥹.. of course I said yes!! He got a saxophone organised playing our songs, a videographer, and did the best speech, I had NO idea what so ever.. there is a lot more to it but not enough words to write.. he’s such a special human 🥹

I am SOOO happy… we wanted to keep it quiet and stayed off of socials until today, honestly and truly such an amazing weekend, the best memories ever, we took the whole weekend off of the gym and just enjoyed lots of time together before Marc starts prep..

We are off to sleep shortly, we sre knackered haha. It is only 7:50pm 🤭

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Maybe buy some clima fit clothing, but you will be the only one who will know if it effects your progress really through your log book..

Stay well hydrated as suggested above..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I literally add boiling water straight to it, just make sure it is literally just boiled, then add in slowly until it’s the right consistency for you.. some whey does make it a little lumpy but I just deal with it – some doesnt! If you don’t like it lumpy, just add the whey when it’s a little cooler but you’ll need to make the cor a little more “stodgy” or else it goes really thin..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I literally add boiling water straight to it, just make sure it is literally just boiled, then add in slowly until it’s the right consistency for you.. some whey does make it a little lumpy but I just deal with it – some doesnt!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10