[Kiera]

busy day for me today and will be for the next week as we finally have sorted out our new apartment and will be packing up and moving over the weekend and into next week. My parents are flying in from the UK to help us move (but really they just want to come over for a few days in the sun haha) either way it will be lovely to see them and we are very lucky that they have offered to help us move.

Today we had to visit a load of registration offices, here in Dubai you have to physically go and register new chiller, wifi, electricity ect and they have the most bizarre opening/closing times. We have to visit 3 more different locations before 11am tomorrow.

Hit a bit of an accessory day today, hamstrings, shoulders, some calves because my foot is feeling slightly better and some abs.

[Kiera]

My foot is still playing up a lot. It’s not a serious injury just a massive inconvenience for the time it will take to heel.

I had legs today but had to slightly modify training as my foot was really painful squatting anything more than 100kg. I stuck to leg press and hip press as my main 2 quad exercises. Still painful but I wore normal running shoes (not recommended) instead of flat shoes which offered a little more padding for the session and I’d rather get some working sets in than none at all.

The rest of the session was fine, leg extension, adductor, Abs and I also added in 2 hamstring exercises as my session wasn’t as taxing as usual.

[Kiera]

Both are valid, it’s just a case of trial and error and seeing what works the best for
You and with the least sides

[Kiera]

IMO keep some level of cardio in. Makes a huge huge difference as can be see in your insulin sensitivity bloodwork

[Kiera]

Apologies, somehow I have logged my last few days on my old log.. not too sure how I managed that but back to logging on the correct one now 😅

I have been a little MIA this last week. I have had a lot of not fitness related work/issues to deal with and they have taken priority over training unfortunately. Sometimes that’s life. I also went on a fairly long walk last night and have woken up with the inability to put any pressure on the sole of my left foot so that’s not so great. I’m sure I’ve just over stretched it but it’s a pain. Today should hopefully be the last day of sorting things out and then fingers crossed I can get back to everyday training.

[Kiera]

There’s no perfect way to do this, it’s just a matter of trial and error and what works best for you.

Generally, I like to keep my food as high as possible as that is what is essentially the thing that is anabolic and is sustenance for your lean muscle tissue.

Therefore adding in some basic form of cardio as first port of call for fat loss is what I found to be most effective. You’ve already got 10k steps as a baseline so maybe add in 25 min of cardio and 2-3k steps in as first move. Keeping food high

Then as weight stalls, gradually rotate between reducing food and adding cardio.

[Kiera]

Won’t make much difference at all

[Kiera]

I had a great time last night, it was so much to catch up with everyone and have a good laugh and dance. I was back home by 1am so still got a good night sleep and was up in time to be productive and train. My session was a little on low on the energy level scale but I still smashed out a good high rep quads session:

Squats : 3 x 15 reps

Hip press : 3 x 20 reps

: 1 x 20reps (single leg)

Adductor : 3 x 20 reps

Leg extension: 3 x 20 reps

Calves : 4 x 10 reps

[Kiera]

Quiet day today for me, rest day and got a lot of work done. It’s my friends birthday tonight so I’m going out with her and friends this evening, I’ve got all my meals prepped with me and just having drinks and enjoying the night .. balance 😅

[Kiera]

Managed to get to the gym today and had a very good session, two of my main glute machines have been moved to the far room which in the nicest way possible is comparable to a green house, the air con isn’t connected to that room so there are only a few standing aircon machines which do very little to cool it down. Never the less todays session was good, hit cable kick backs, split squats, hip thrusts, abductor, hyper extension and abs.

5 days into my cut and enjoying it, have lost 3kg which will mainly be water weight but find my midm section is already tightening up in such a short space of time so im excited to see what I will look like in a few months.

[Kiera]

I agree with Clare, you are in good condition and lean enough to enter an off season, i would say those calories are a little on the low side for maintenance (however i don’t think you mentioned your current height and weight which would also be useful to know). I would do exactly what Clare suggested and push up very slowly. increasing 100/200cals every few weeks depending on look and weight.

[Kiera]

Another crazy day, still not fully sorted everything out with our new apartment but we are a few steps closer thats for sure. Didnt manage to train today which is annoying but i have a big glutes session planned for tomorrow so i am looking forward to that. Despite being all over the place i’ve still kept the diet and cardio in check and i feel good for doing that.

[Kiera]

Yesterday was a pretty stressful day for us, we were involved in a scam to do with the property we have just signed for. Luckily we should be fine and the main thing is we still get the property. However it’s meant that yesterday, the day before and today have been totally messed up with needing to go into the agency and sort things out.

On a plus note I have lost over 3k so far this week and started my cut on Monday so that’s a great start. I’ve not deteriorated from plan at all and I’m really enjoying my food even though I have made it considerably low. My goal is to do a bit of a drastic cut to get myself into a nice body composition and then I plan to increase food a little from there.

[Kiera]

It will last for sure.

But be aware out of all the TBJP athletes I don’t know any that really use EQ so that says something.

You can use it, it just tends to come with side effects that other compounds do not

[Kiera]

Another busy day today, up at 6.30am and did cardio for 7am. Worked and then headed to the gym for 11am. It is getting so hot here now, it was 41 degrees as we were walking from the car to the gym. I am not a fan of the heat especially that hot but luckily we spend most of our time indoors anyway so its not too bad. We get the keys to our new apartment on the 7th so we will have a busy weekend commencing that, here in dubai there are movers that help you pack up all your belongings and move them and rebuild them the other side so i am hoping its going to be a much smoother process.

Todays leg session was great, i feel pretty weak but that was going to be a given as i havent squatted in 2 weeks. Today was a heavy leg day but it wasnt that heavy as only worked up to 3 x 6 @160kg, I also did a heavy hip press, adductor, leg extension and calves followed by one ab exercise.