[Kiera]

Slowly increase calories by circa. 100-150 per week. Mainly via carbs. But if your fats are below optimal then think about raising those as well a bit first few weeks. Take this phase slowly, micro adjustments.

[Kiera]

Traveling back to Dubai today so not too much to update on.
Won’t be able to train so rest day diet for me. All my meals prepped for the day and should get back around 1am (DXB time).

Back into the swing of training tomorrow with a bench and glutes session. Hoping my shoulder has settled a little since my last bench session but will soon see.

I have a check in with Calum tomorrow in my usual check in sport so lighting should be good for the first time in 3 weeks ? I will upload the photos tomorrow!

[Kiera]

Hey Kiera! How are you?

How is your diet at the moment?

Hii,
Diet is great, can’t complain. I’m in a pretty steep deficit so I’m not loving it but it’s doing the job and I enjoy the meals I do get to eat. More calories than I was on in previous preps so I’m pleased with that!

[Kiera]

Pretty good session today, grip deadlifts went down and was very happy with how they moved and how grip held up! 220kg 3 x 3 followed by 180kg 2 x 5 with a 5 second hold on the last rep.

Grip was solid on all 5 sets which is awesome, hands are ruined as i used JP’s newer deadlift bar and it was SHARPP ? Other than that though i was happy to see all the sets through.

Traveling back to Dubai tomorrow so it will be a rest day for me and unlikely i will get to do cardio but i will make up for it during the rest of week when i am back. One month back there and then back over to the UK to finish off my meet prep with my coach 🙂

[Kiera]

Find your new maintenance calories now you’re off the stimulants. Have a weeks diet break. – recouperate, and gain some energy in day-to-day life. Then re enter a caloric deficit after the diet break.

[Kiera]

A much better session today, Weight is comfortably in the 73s now which is crazy to think i’m 10kg down from where i started and my strength has only taken a bit of a hit the last week on squat and deads. To put into perspective i could do 240kg for 5 on deads and right now i can do it for 3 , squats i am holding onto the same weight but the RPE is a lot higher. We start to implement PED’s next week and i am really looking forward to the assistance and hopefully will see an improvement in strength over the coming week!

squats was 185kg x 5, 165kg 3 x 4

[Kiera]

I’d look to implement 7-10 day diet breaks, at maintenance calories at regained intervals. Something that won’t hinder your fat loss, but will be enough to ensure your mind gets a break every now and then so you don’t feel like you’re dieting constantly.

[Kiera]

Bench session was awful today. After having some work done on my shoulder/bicep on Monday I left bench for a good few days as instructed but went to bench today and the pain was pretty horrific.

112.5 for 3 , then failed the second set
Dropped it down to 105kg for 3 x 3 but they were ugly and very painful.

I’m really hoping it settles down, didn’t write off the bench session. Still got some decent work in but it wasn’t enjoyable.

Squats should be a lot more fun tomorrow and I will leave bench until Wednesday now to give it enough time to recover.

[Kiera]

No you’ll be fine, GH doesn’t degrade that quickly at all. I really wouldn’t worry, drugs like that are produced with certain tolerances in mind, else it would be hugely cost prohibitive to administer it the amount it is used all over the world.

[Kiera]

Another rest day for me today, I have a big weekend with bench and squats tomorrow and then deadlifts on Sunday so today is just cardio and some accessory work.

Spend the morning with my family which was really lovely as we head back to dubai on Tuesday. Only for a month as then we are back in the U.K. and the US for the summer.

[Kiera]

Everyone has pretty much covered this but it’s really down to preference and where you live. I have lived in the countryside, central Manchester, Yorkshire and Dubai and the difference in the taste in tap water is crazy! If you like the taste of the tap water where you are from then there is very little wrong with drinking it. Some impurities like the guys have stated above, so you could invest in a filter but there are much more prominent things to focus on. Where you get your water from is not going to make much of a difference.

[Kiera]

Awesome morning today shooting all the new pieces for TBJP clothing, some sick new items coming that everyone is going to love!!

I attempted to bench after but my shoulder wasn’t having any of it today! luckily bench day is one of my low carb (none training day) diet so the fact it didn’t go to plan wasn’t the end of the world! i have learn when the pain is really bad, aggravating sets me back more than the session brings me forward so it’s not worth it. I will give it a few days and take my bench session again on Saturday with squats.

SO hungry after yesterdays high carb day , i woke up so tight and no heavier either. Today has been hard though, felt like an empty hole all day but its all worth it!

Hope everyone has a great weekend 🙂

[Kiera]

Implement cardio is the number one thing, direct cardio and steps – increase water consumption, and also potentially implement a few low carb days after to quickly get you back down again.

[Kiera]

High carb and deadlift day today. It was my first high carb day of this prep, it’s been pretty smooth sailing until yesterday but over the last 10 days i have dropped a quite a bit and my high volume squat session struggled yesterday. We decided to add in my first high carb day today which has been so good ? i love food haha!

I had so much more energy for training and cardio felt like a breeze. We may start to incorporate high days around higher training days now.

Deadlifts were good but heavy! I pulled 240kg for 3 which isnt my best but off cycle and at my lowest weight isnt bad either. Followed that with 215kg x 3 and 210 x 2 x 3.

Tomorrow i’ve got bench and also shooting some of the new JP pieces which will be releasing soon ?.

[Kiera]

Tough day today! Dropped over a kg over night and weighed in at 73.2kg which was brilliant but really took a toll on squats today. It was a high rep squat day. And was meant to be a working set of 165kg x 12 followed by whatever felt manageable for 3 more sets of 12.

I hit the first set for 9 then the second set for 8. After that I dropped the weight by 20kg and took 145kg for 2 x 12. It was a tough session and really felt it.

Checked in with Calum and my first high carb day is on the cards for tomorrow. We are way ahead of schedule so now need to prioritise my big sessions.