[Kiera]

A quiet one for me today and yet another foot injury 😂 I have a broken big toe on my right foot and today i woke up with the most swollen left ankle i have every seen. I have no clue really to why it’s so aggrieved. It has been aching a little which i gathered was from the incline walking but nothing to make me worry and this morning it was twice the size of my right and i couldn’t get my my trainers on. Bit stressful as i had to resort to doing bike in my sliders which was.. interesting to say the least 😂 but hopefully it will get better within a few days.

Bench for me tomorrow and i will be taking some friends to the water front market before we leave for the UK. Its an awesome fresh fruit, fish and meat market and you can buy your fresh food and have it cooked there and eat it at the water front which is amazing and such a great experience. Also so great to do while you are dieting.

[Kiera]

This is very individual thing. Once total calories get low then it’s very much trial and error on what people can perform better on. Generally I’ve found that most people suffer when fats are dropped below 30g, – but not for everyone.

Trial both lower carb and then lower fat and see for yourself.

[Kiera]

Filmed with Magic eye media today and think we got some great content for the site, squat session followed by some weighted hangs for grip work and then 3 rounds in the ice bath. It was a good session considering i had little sleep and following 2 low carb days.

squats went up to 190kg today with 3 back downs at 170kg and another back down at 155kg. The heat is really getting to me now and the water retention in my ankles and legs is pretty crazy, 2 days till we are back in the UK and i’m looking forward to it!

[Kiera]

They are an excellent alternative, albeit harder to progress. Just be mindful of form and loading and be sensible with how you progressively overload as they can put you in quite a vulnerable position as opposed to a basic SLDL / RDL where you can just drop the weight of anything goes wrong.

[Kiera]

Rest day for me today, things have moved around a little this week as we fly back to the UK on Saturday at an awkward time so we won’t get to train either side of traveling that day and tomorrow i am filming with Magic eye so i have squats tomorrow, deadlift Thursday and bench again Friday.

I can’t wait to be back in the UK for the summer i’ve never been so hot in my life. You can’t even walk outside for a minute now without dripping in sweat and its meant to get a lot hotter.

[Kiera]

Looking good. Now just slowly increase Calories up in line with body weight, to get a sustainable level of body weight increase over the next few months.

Remember to add in a baseline level of cardio and maybe a HIIT session to keep cardiovascular fitness in top shape as bodyweight climbs.

[Kiera]

Bench day today – Shoulder is good, very little pain today but the strength has dipped a bit. Did doubles on 112.5kg and 3 triples on 105kg. They felt pretty heavy but moved well! Bench has definitely taken the biggest hit on this prep but i’m still pretty optimistic about a 120kg/130kg bench at the meet!

Tomorrow i am taking a rest day as Wednesday i am filming with Magic eye media for the site.

[Kiera]

Re feed today was so so good! Although i was pretty much starving after every single meal! a nice near 3k (estimating) was consumed so will give me the push i need for the next 7-10 days before we likely refeed again.

Deadlifts today and nothing crazy: 2 x 2 @215kg (hands) and then 195kg for 2×3

We will soon drop my deadlifts sessions down to once a week, likely when i get back to the uk. Bench tomorrow and a low carb day which is going to be evil after todays refeed 😂.

I head back to the UK on Saturday and i am SOOO excited to get out of this heat! it’s definitely have an impact on my lifting now.

[Kiera]

Remove all AAS, and go on true trt
Barebones your diet, with low fodmap foods only.

Input diet into cronometer app to ensure you’re hitting all micro nutrients
Implement rigorous cardio
Slowly add and remove foods that cause the slightest bit of inflammation.

Potentially get a gut biome test. Stool sample tests. I’ve seen people who have had viral infections or heavy anti biotic use have these long term issues – have you used any?

[Kiera]

Reset form, focus on slow eccentrics with light weigh. Built up your tolerance slowly in the injured area with light weight, and very slowly progress. If it starts to hurt or become uncomfortable, scale back to previous weight.

[Kiera]

Rest day again for me, my sessions are being spaced out quite nicely now as they are getting heavier and more intense. We want to avoid fatigue as well as potential injury at this stage as I’m still getting leaner.

It’s always been around this time that I’ve previously pushed too hard and caused issues so we are approaching it carefully and making sure im as fresh as possible for each session. If that means I require a rest day then I will take it.

I checked in again with cal this morning and my weight was 71.35kg so we are refeeding tomorrow which should set me up nicely for the next 10 days.

[Kiera]

This stage is almost as hard as prep dieting, hunger through the roof yet you have to remain composed and slowly raise your calories. There’s not much you can do but use a bit of willpower. Raise them too fast and you’ll out uneccesary fat on as your raising calories quicker than your metabolism can upregulate.

[Kiera]

Squats today and man I was feeling weak after two low carb days. They weren’t planned but yesterday was so busy and I didn’t think I’d be able to perform well so I took it as a rest day and obviously a low carb day came hand in hand with that.

Despite not feeling 100% squats moved really nicely. I got 200kg for two singles which I’m buzzing about. I also got the someone to call depth so I didn’t squat high. Definitely think 200kg is there for a nice opener day of the comp 🙌🏼

[Kiera]

I’d check the destination you’re going to and see what the law is over there. Obviously with certain countries it is a risk, – if it’s a short trip just pin the day of travel, won’t make much difference for 2 weeks unless you’re in prep and very close to show.

In reality, airport security arnt looking for small vials of steroids, they’re looking for large amounts of drugs for distribution and weapons. So the chances are very slim.
The risk is down to you!

[Kiera]

Rest day for me today, was meant to train squats but had a really busy day and felt tomorrow would be a better day to tackle them. So just 45 mins of cardio for me today and wasn’t much of a rest day as i had so many things to do but was still nice to have a day at home and out of the gym. Tomorrow is another busy day and we are throwing a small house gathering as so many of us are traveling and heading back to the U.K or away for the summer, just putting on some snacks and will have a few games.

I have a check in with cal tomorrow so i will update on how that goes along with my squat session!