[Kiera]

Rest day for me today! My parents are still over visiting so we spent the day with them and it was actually so so lovely. We did get stuck in an hour worth of floods as dubai had torrential rain and has 0 drainage system so that was fun haha. The rest of the day was so nice though, we went to the dubai mall and then went out for food at the cheese cake factory with them. We went for dinner at 5pm and left at 9:30pm which goes to show how much we had to talk about. It was so nice to put the phones away and spend some quality time with them.

Tomorrow I am back on legs, back on squats!

[Kiera]

Diet is everything, particularly limiting saturated fats. – insulin will have the ability to increase fatty acid synthesis and therefore fat accumulation, it’s impossible to completely negate this action – but you can minimise it by ensuring skeletal muscle sensitivity is high so glucose gets utilised there as much as possible first

[Kiera]

Yeah I’d still use it, but just assess the impact it has on your digestion following it. Even cheap whey still is bioavailable, just will have more digestive sides than the refined top tier stuff

[Kiera]

So I said yesterday I had some pretty exciting news to share. I think to avoid too much rambling I will post the caption I have done for my Instagram post I shared earlier.

** Did someone say it’s time to switch division?

A while back my upper body took a few knocks and I suffered some pretty shitty injuries. While some are now healed/healing others still need surgery.

My injuries didn’t stop me from bodybuilding, they stopped me from maxing out on 2/3 powerlifting lifts. I decided to give my upper body a well needed rest, not like a 1/2 week rest, a 3/4 month rest.

My routine quickly became VERY lower body focused. With legs and glutes being my only major sessions, quite frankly I thought I would hate it but it’s actually turned out to be quite the opposite.

I’m a huge believer in doing whatever the hell makes me happiest in life. I was putting my body through a lot of stress, lifting weights daily that very few females could lift once in their lifetime and ultimately finding it difficult to obtain and grow the physique I wanted for myself whilst powerlifting. You owe your happiness to no one but yourself and right now growing some stonking ass legs and some killer glutes is what I want to do 🫡

This is not goodbye to powerlifting, I still have some pretty epic goals in mind regarding squat, which I will reveal when I get my ass into gear and pick up the pace with them again & I know In my heart I will be back eventually.

Right now the wellness division has caught my attention. I’m not delusional, I’ve got a long way to go. Having a big ass and big legs means F all if you diet down and they disappear. So It’s going to be a big challenge, and a bigger off season – one I am very excited about and I’m looking forward to taking you guys along on this new journey with me – it’s never to late to start a new journey and there is nothing in this world that should stop you from doing what you love. Let’s go 👊🏽 **

And that is exactly what I now plan to do. I want to be competitive in the wellness division and I know it’s going to take a good amount of time to achieve this but that is where all the fun comes into play.

[Kiera]

In your case it’s a bit of a special situation. You were 120lbs underweight and likely had a very much dysfunctional metabolism – therefore the 2600 calories you’re on currently would be enough to suffice a weight gain comparable to a typical person using the calculator

[Kiera]

Awesome leg workout today, started back with squats and man they felt heavy but they moved well and i know when i get back into the movement it will come back pretty quickly. Today i settled for 4 sets of 12 reps @100kg which wasn’t hard enough to get back into them after a long time off.

I also tried out my new Squatting shoes which were amazing!! i have always used Nike Romaleos before but went for Do-wins and they are something else!!

Swing squat came after squats followed by the hip press and they were my main quad movements. Tomorrow i have glutes again and i also have some exciting news to share with everyone 🙂

[Kiera]

So glad to be back in Dubai and even more glad to have had a good sleep in my own bed. 12 hour flight yesterday/today from Tokyo was a very long one. We got in at 6am and went to sleep until 12pm midday! Actually had a great amount of energy so we did get a short session in at the gym, for me i just did a small upper body workout shoulders, arms and back. I have to say my shoulder/bicep is feeling amazing now i have given it some proper rest. Tomorrow we are getting our feet dug back in with a nice big leg day and starting back with my high rep squats.

[Kiera]

150 mg for most would be upper end of normal range, – only blood work will tell if its optimal. Delts are fine

[Kiera]

Day of traveling today and strapping myself in for a 12 hour flight back to Dubai. Have a few more hours to wait but I am excited to get back to my family and pup obviously. My mum and dad are still in dubai for another week so I’ll get to spend some time with them when I get back and I’m just looking forward to getting back into some un disturbed training and eating routines 💯

[Kiera]

In my option you would see negligible difference. Just do what is easiest for you and what is most enjoyable

[Kiera]

Gym shop kit make a very good replica/copy Of it out should check out

[Kiera]

Last full day here in Tokyo and its been such an amazing experience, I understand that my log hasn’t been workout focused the last week or so but i hope you have enjoyed hearing about a few of my Tokyo adventures and as of the 4th i will be back in the full swing of things.

Today was awesome, we went to the old town of Tokyo to a place called Asakusa. It was beautiful and probably one of the busiest places we have visited. It was very traditional and had miles of market stalls and plenty of Ramen Noodle places so i was happy haha. I had Ramen for breakfast and lunch and then was so full i only had some Miso soup when we went out for Sushi this evening. You can’t help but feel healthy when eating here in Tokyo. There is very little that is actually bad for you, their food doesn’t feel bad for you and a lot of it isn’t ( i can’t speak for the fried sushi and dumplings) but the rest of it is really great quality and digests so so well.

Tomorrow we don’t fly until 10pm but we do have to make our way through 2 hours of trains and metro stations so i think we will leave with plenty of time to spare. We may get to grab some more Ramen in the morning before heading off though.

[Kiera]

The xp-load is unmatched in my opinion, plate loaded, extremely smooth. Very little that can be improved upon for that specific movement that the xp load doesn’t excel at already

[Kiera]

Happy New Year everyone. A quiet day for me today as everything in Tokyo is shut. We went for a really nice walk this morning around Akasaka but we are not used to the freezing weather so we only managed an hour or so before we couldn’t feel our feet and fingers and turned back. The gyms were also shut today so we decided to get a lot of work done and it was a very productive day. Tomorrow is our last full day in Tokyo and we have some pretty cool things planned before heading back to dubai. I can’t wait to get back to Binous though and start to reintroduce squats into my leg days again.

[Kiera]

Because bicep is such a simple movement and such a small muscle group – it’s one of the muscle groups that shows up quite easily if you’re a slow responder to growth. – chances are by now you would have already found out what method of training them creates the most growth judging by your quite of “whatever I do they do not grow”. It’s just a case of now accepting that they are a slow responder – much like peoples calf genetics. Only thing you can do is keep hitting them as soon as they recover from previous session