Kerry
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Agree with the above, also, possibly something to consider if you haven’t already, are you ensuring you are taking enough time to recover in-between both of your sets or are you going straight into the other leg?
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I would either go to the gym directly after work and get 2 meals in post workout or stick with your current routine and make that post workout meal bigger. Switch to something like Oats, whey, berries and dark chocolate, as I’m assuming this is your pre bed meal too, so this will digest slightly slower and keep you feeling fuller for longer.
I have cereal and whey pre bed. No fats. Should I then switch my pre meal to oats instead of cor because of the digestion even though I have an intra?[/quote]
I only suggest the oats post workout as it may keep you feeling fuller for longer. You have also stated before that you struggle sleeping, so again, this may help.
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But do I not need fast carbs after the workout or isn’t it necessary because of my Intra?[/quote]
It’s not absolutely essential and especially if you look at the benefits another food source could give you, and i definitely agree with Clare above re the oats, it’s going to help you as she stated with fullness & may even improve your sleep, improved sleep may help with hunger also so it could be a win win!@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Trained today! Diddnt go aswell as I’d hoped, another call tomorrow with the physio to iron out a few issues with the programme and general fatigue, it’s all about trial and error with mobility/putting it into training.. still had some what of a decent session just some pain in my lower back that needs to goooo!
Let’s see what he says! Meg’s advice was definitely to highlight the struggles of it so we can progressively move forward 👏
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Today has been a rest day / mobility day, it’s so nice feeling glute doms again!!
Had my check in reply from Meg today, and my rest day calories have increased, time to buckle up, I’m not that hungry at all BUT needs must and because the mobility is quite intense the extra food is needed to recover.. training day is 2949 & rest day is around 2700, quite high for me 😅 I’m definitely feeling my physique to be “filling out” let’s say, however we are both happy with my current body composition and are both sure we have made some solid improvements already with still weeeeks left in this phase – exciting times ahead!!!
I have a plan being written up today / tomorrow form the physio who is currently mapping out my training based around my current “issues” so when that comes through I’ll post it here for you to see!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I’d be really concerned walking an extra 2k had that much of an impact on my knees
I’d be going to see a physio to assess my knees / lower half
Getting hormones checked and thyroid via blood work.
What about HIT cardio on a spin bike / battle ropes ?
I agree with all of the above, especially regarding the physio, I’d also be looking at what shoes you are walking in and could you choose a better option of shoe.
Until you have an answer I would recommend a food adjustment or some low impact cardio as the others above have recommended.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I’d personally be programming glutes first over any quad movement, and I’d be adding more hip thrusts & also more variations of kick backs both glute med and max!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Another great day back in the gym, that’s 2 sessions on the new plan since we’ve added in more movements and I could not be happier! I feel like I’m progressing here – the key has been, consistency with the rehab, it’s felt long, and boring BUT, it’s now starting to pay off!
Other than that it was just a standard busy working day!
I’ve just sent my check in over to Meg, so will receive feedback to share with you tomorrow!
Time for an early night before we do it all again tomorrow!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Hi Walter your exercise selection and order looks good here. I am assuming you have one bicep exercise at the start of your lower session for extra training volume as this is a body part you want to bring up?
With your full body workout you could perhaps remove shoulder press and take 2 sets doing incline chest press as this will also work your front delt. You could then maybe add in a bicep exercise in place of the shoulder press as you don’t have any direct bicep exercises in that workout.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Today was a rest day, well now mobility day, so got that done which takes quite a while but I’m really feeling the positives of getting it done & feel it’s not just only good for my body but my mind also!!
Looking forward to another positive session in the gym tomorrow! I posted some comparisons to Instagram today which have got me super fired up given the time we still have left in this improvement phase!
We skipped an off plan last week so are getting a Turkish tonight then a nice early night for the new week ahead!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
It’s pretty normal to regress when dieting but I’d say more so towards the back end of a diet in my experience. Seeing as you started at the beginning of Jan I’m guessing you are only around 5/6 weeks in?
Have you dropped your calories potentially to low to soon, is your rate of loss high?
Are you on top of your recovery around training and getting great quality sleep?
Are you potentially just ready for a deload?
⬆️ Are a few things I would look into personally, also just remember, even in our offseason at times we can see numbers staying the same or slight regressions here & there, some sessions may be really great & some not so, again I’d be looking at the variables above first!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Finally – I had a fantastic lower session today in what feels forever!
As of today, we have decided to continue my split of one day on & one day off, however the off is now going to be a full mobility / stretch / rehab routine as it’s been taking me around 50-55mins prior to a session, & quite honestly it’s drained me, firing my self up then for the actual session hasn’t been the best & I’ve then found my energy has dropped big time & muscles a little tired.
So I’m happy we have made the adjustments with now only 5/6 smaller drills to start my session which I got done in 10mins today which is more realistic for me, I was fired up, my core felt switched on, glutes to, & I was able to have a really great lower session!
We will be adding in a pre and post workout now on my “rest day” (mobility days) to also help aid recovery..
Long story short, I’ve had issues with 3 of my discs which showed in a recent scan also, and my hips and other parts of my body are some what a little “twisted” up, so this needs sorting.. I’ve been in a lot of pain, but we are really getting somewhere now with essentially pulling all movements pretty much out over the last few weeks and focusing on rehab!
I finally feel like we are getting somewhere now after a pretty hard few months!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Welcome to the team darling 🫶🫶🫶
Thanks pheebs ♥️
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Hey guys, My first log of many!
Super excited & honoured to be a part of the team & to be able to share my journey with everyone through uploading my daily log – as I said on my instagram post today I’ve literally wanted to be a TBJP Athlete for years so I’m super chuffed to finally be here!
Tomorrow I’m going to share my current diet set up & training!!
Welcome to the team, very excited to see you join and follow your logs / info you put here [/quote]
Thanking you ♥️@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Hello!! what was your highest macro in the offseason?
Currently I am on 2949 which I do believe is the highest I have ever been on! We have 15 weeks left, so we shall see!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
So here is my current calorie break down which is spread out across 6 meals per day both training day & rest day.
TD – 2949 calories, 216p, 402c, 53f
RD – 2582 calories, 195p, 338c, 50fI am 5ft 2, 57.8kg on average this week,
I am currently doing zero cardio, 10-12k steps
We made it down to 54kg throughout my contest prep but always hit the stage around 55ish – so I’m currently around 4kg up from my lightest at almost 15 weeks post show.
Meg is really happy with how my body is responding!
Training has been a little hit & miss because I am currently suffering from a minor injury, however we’ve still been able to get into the gym & make progress, we are not worried about this effecting my look heading into the Olympia but I can’t lie it’s been a bit mentally tough having to go right back to basics!
For example, Today’s session consisted of rehab only – my body feels like it’s getting better which is a positive, so I’m hoping to be back to “normal” in the coming weeks!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10