[Kiera]

Took the train to Manchester today, we fly back to Dubai and Thursday and although people have a lot of good things to say about dubai they are awful female hair and beauty out there. Not a problem for some but as I like to get my hair and nails done frequently it had caused me a few problems 😂 Thought I’d get myself sorted before heading back so I wouldn’t need to think about anything for a few months.
They don’t do my type of extensions out in Dubai so I’ve had them refitted today and just pray I can make them last a while haha.

Tomorrow is my granddads funeral so tonight I will just help my family get everything ready. We also need to finish off our packing and probably buy 2 more cases for the flight as we have A LOT more to go back with.

I am training tomorrow morning before hand and I have a few thank bits for Jordan and Corinne. One as it’s JPs birthday coming up and two because both myself and max are forever grateful to be able to train at Cojos for the last few months and be apart of such an amazing team 💯

[Kiera]

Busy day for me today, spend most of in in Bristol and then traveled back late afternoon. Had to take the pup to the vets to get a checkup before we fly and one more vaccination that dubai requires them to have and then we headed over to see Maxs family to dah goodbye as we won’t see them now until next year.

Busy day, managed to go out for a walk this evening and get my 10k steps Though.

[Kiera]

Do a jab the morning of you leaving for holiday, and don’t worry about doing another one until you’re back. 2 weeks will make negligible difference.

[Kiera]

I didn’t train today! I always knew the next few days would be difficult to get training sessions in especially with the gym being a 40 minute drive for us. It’s a good 4 hours out of our day to train and with my granddads funeral, traveling up to Manchester, down to Bristol and flying back on Thursday it is a bit different. We aren’t to worried as we rarely have de loads or full on rest weeks so this is probably very good for us. My diet and cardio is and has continued as normal and i checked in with Calum this morning and he was pleased with the big drop and my first week of progress. Onto the next!

[Kiera]

You could potentially have Cutis verticis, a common condition that is not harmful.

[Kiera]

The guys above hit it on the head. If you don’t know your maintenance you can’t work out what calorie intake you need to be on to be in a deficit.

Then again it wouldn’t hurt to put yourself in a bit too much of a deficit, as a week or two of low calories wouldn’t effect you or your work that much. You could also then see by the rate of weight loss if the calories you are on is too little or not enough.

Also depends on how quickly you want to lose weight!

[Kiera]

Looking Awesome Kristof! Your back shot is looking amazing, a real strong point for you and i’m sure it will look even better once you fill out and are less depleted! keep us updated 🙂

Officially 1 week out today.
Last final push and the first time I uctually feel it. Roughly eating 1800kcal to hopefully take some more fat off. Plan is to push for 3 more days and than start loading.

Weight in this morning at 83.2kg which is the lowest until now. Hopefully some more drops will happen before we start the aggressive fill up which I’m very excited about!

[Kiera]

Awesome Saturday today, I had to travel this morning for another appointment about my shoulder and then I trained glutes but gave split squats a bit of a rest and focused on glute drive and a few other exercises to give my back an extra day of rest so tomorrow i will be able to hit them quite hard. I also started packing.. which is a whole stress in itsself because we came over with 2 bags and swear we are going back with 5 😂😂 We are going to try and dial it down to 4 but gym kit/belts/squat shoes ect takes up one whole bag by itsself!

I’m not expecting too much from training this next week because we are so busy but as long as we can get a few sessions in to tide things over until we are back in Dubai that will do nicely. Then we can get the ball rolling again and get back into a nice routine.

[Kiera]

The simplest thing to do would be to try and sleep on your back like Loius said above. Most Men and especially heavier guys sleep on their back for sometimes similar reasons to this but mainly to reduce the pressure and compression on the chest.

[Kiera]

5 days into this rapid fat loss phase and we are already 2kg down which is crazy! I think i said it in a log before this one but the calorie deficit is pretty mental on this tidy up phase but it is doing the trick.

I trained some shoulders today along with abs and cardio. i am killing time this week really as i have had a bit of forced de load due to a few niggles in my back so i’ve not been able to smith machine squat or split squat as heavy nor deadlift. I wanted to give myself a bit more time than necessary as i don’t like messing with back recovery and too much time is always better than too little.

[Kiera]

A full day of traveling for me today – low carb day and no training so not too much to write up about. My weight had dropped a kg already in 4 days of being on plan so that’s great news. I have a legs and glutes session tomorrow. I’ve had a little break from Deadlifts as my back was feeling a little bit fragile so I didn’t feel like pushing it and at this point I know when my body needs a rest.

We are leaving Thursday for dubai and apart from a quick trip back in November for my operation we won’t be back in the UK for quite a few months so over the next few days we have a lot of people to say our goodbyes to as well as a few trips up north and my granddads funeral. The next five days are pretty busy but we have planned out our training and hopefully can fit everything in. 

[Kiera]

Depends on if adding to directly food or cooking with it. If to already cooked food then polyunsaturated oils which are unheated. For cooking depends on what you’re cooking, as different oils have different boiling/burning points. But evoo, coconut oil and avocado oils are good.

[Kiera]

4th day into this mini clean up phase and I have got to say the diet has hit me hard 😂 I asked for a dramatic fat lose phase. To clean myself up pretty rapidly in 6/8 weeks and that is what I have got indeed. Glute focused session today – smith machine spilt squats, followed by some glute drive, working up to 4 plates a side for a nice set of 12. Then some glute kick backs to finish off. I also trained calves and abs and did my 30 mins of LISS cardio on the bike.

I spent this morning running round town gathering all the things we can’t get hold of in dubai. Good quality razors, makeup wipes, deodorant, coffee .. the list is endless and has resulted in us buying another case to travel back with but they are 100% necessary haha.

[Kiera]

Yes quite a few of us get our tbjp supplements sent over to Dubai every month no issue really the shipping just takes a little longer around 10 days.

[Kiera]

Any of the drinks with sugar free” on the bottle usually have little to no calories in them in order to save on tax.

Flavoured water is another good alternative.