Kerry
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Great session today, my weight also came back down to just 0.1 above my lightest so far this prep at 58.7 today (lowest is 58.6) usually I see my weight shoot up around my cycle, I’m due on any day, so i am interested to see if it’ll drop off post cycle without making any changes – so far we are 2 weeks into prep, heading into week 3, 1.5kg down & zero changes as of yet to calories / steps / cardio.
Steps:10k
Cardio: 0
Calories: 2314 TD / 2090 RD (following a meal plan)Glute med kick back
3×12-15
Smith hip thrust
1×10-12
1×12-15
B-stance rdl
2×12-15
Single leg press
2×12-15
Abductor
3×12-20
Reverse pec dec –
2×12-15
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Totally agree with the others above, really & truly most of the time it’s best to not make to many drastic changes like dropping a food group.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Bread is absolutely fine, again I do agree sour dough is best, are you sure they do not call it something different in your country? When I’ve travelled to different countries this is sometimes the case but the ingredients are the same it’s just known as something different.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I definitely agree with the others here regarding finding the root cause, have you also had your form assessed by anyone? I found a lot of my niggles from back in the day went once I improved my form..
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day today, can’t lie was a hardddd day, I’m due on any day, I feel like I’m always going on about this BUTTT it is my reality and I’m here to share soooo… anyway, every box has been ticked with intent, from prep to work & everything in-between, had to have 2 naps today, it’s crazy how much fatigue hits me with this pmdd, I can’t wait until i come on then I can have a break from this & start finding things that are easy.. easy again & enjoyable, as everything definitely feels a lot like a chore!
Proud of making through another harder day x
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Thinking outside of the box here but do you have a skin care routine also? You track your micro nutrients but are you having enough fruit & veg? Do you consume much dairy? Do you have many Offplan meals?
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Training day for me today, a great session!
Glute med kick back
2×12-15
Reverse hyper
2×10-12
Glute max kick back (kneeling) (new)
2×12-20
Abductor
2×12-15
Single arm cable lat pull down
2×12-15
Cable row lat bias
2×10-12
Rear delt cable fly
1x 12-15
Spent the rest of the day with Marc & his daughter who just came out to get the rest of my steps with me for the day ♥️ tried to switch off from work today as I feel the week has been BUSSSSY!! Back to it tomorrow for a full on rest day 👊
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Marc has used Ali Noorani for his surgeries at the OS_clinic_ (on instagram) he’s of of the best in the uk, worked on many bodybuilders, eddy hall & other IFBB pros! Hope this helps!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I’d also be interested to know where your steps and cardio are at.. Are you recovering ok? Have you had a deload since dieting?
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me, today and I came to watch my client compete for the first time with 2bros in fit model in Norwich which is. 2.5hr drive, it’s been a great day so far and she looks amazing, so proud of her!
Not much else for me today, client work whilst I’m here then just a nice drive back later for a chilled evening!!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Another day on prep (although it doesn’t feel like it!) check in reply from Meg saw no changes! All is heading in the right direction!
Filmed for YouTube today the session below!
Glute med kick back
2×12-15
Reverse hyper
2×10-12
Glute max kick back (kneeling) (new)
2×12-20
Abductor
2×12-15
Single arm cable lat pull down
2×12-15
Cable row lat bias
2×10-12
Rear delt cable fly
1x 12-15
Machine lateral raise
2×12-20
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Don’t just focus on scale weight. You need to also take body composition and performance into account. You don’t want to consistently add scale weight if you’re accumulating bodyfat too quickly and there’s not always a need to add food if scale weight has stalled, but your lifts are still progressing. However, you also don’t need to pull back if the scale weight is increasing, but body composition is still in a very good spot.
As a guide, a reasonable rate gain would be around an average of 0.5-1lb (0.2-0.4kg) per week, but all the above needs to be taken into account.
Cheers Clare. Progress is flying right now. Body Composition still very very good. So will crack on doing what i do[/quote]
Sounds like you’re on a good path for now & still in a great spot! So sounds like nothing needs to change.. I totally agree with Clare on this one 🤝@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me today, started the day with another new low, 58.6kg, started prep last Tuesday at 59.9kg.. great to see it coming down whilst calories are still above 2k rest day and about 2.2k training day, with 10k steps, and being this close to my cycle!!
Did my first work block at 5am, then took Marc to physio this morning leaving around 7am, didn’t get back till gone mid day, I’m pretty close to my cycle now so was extra tired, so it was then another few hours of work setting up some new clients & some evening steps, now on for an early night!
Exciting to film for my YouTube again tomorrow!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I would also follow some of the team on Instagram and watch some of our educational content there, some of us break down the movements, Kuba and Meg are great for this!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Don’t think anyone could put it better than how Jordan has above, and actually I definitely wouldn’t suggest his way is better or more optimal, how you are doing it now is spot on!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10