[Kiera]

Everyone has been pretty much bang on here. If you are doing no cardio currently i would suggest LISS training, adding in a step count (if your step count is low) will work well! I know a lot of people on here are a big fan of steps so that would be ideal for you if you want to prioritise and focus your energy on the full body workouts. However if you are wanting a bit more of an aggressive cut i would recommend doing some HIIT training on the rower, stairmaster ect. It is all dependant on your time frame and how quickly you want to give yourself to get from 18% to 12%.

[Kiera]

Road trip today over to ultraflex on route to Manchester.

Was awesome to see some friendly faces and get a sick deadlift session in.

240kg x 4 today – I had another in me but pulled the bar from to far and lost my line which resulted in me tipping forward. Wasn’t the worst thing though, I was really happy that 240x 5 was even an option as 4 reps was the plan for today. Followed this with 2 back down sets of 210kg x 5 which moved really well. Cardio to finish and then headed over to Manchester which is where I’m staying for the next week to train with my coach and see some family and friends.

[Kiera]

Busy day today, glad i decided to move my training day to tomorrow and rest today. I still had 45 mins of cardio which i did early this morning so was great to get it out the way and have the rest of the day to myself. I am heading to Manchester tomorrow evening to train with my coach for a week and we are stopping off at ultraflex rotherham on the way to get in a crazy deadlift session and see everyone.

I am aiming for 240kg x 4 which should be exciting, i had another weight drop today which was surprising! i didn’t expect it after such a big weight drop the previous 2 days. We will have to monitor energy and make sure it doesn’t get affected by loosing it a bit too quickly. For now i feel great and im only knackered once my training and cardio has been done but fully recovered by the next day.

Excited for the next few days !

[Kiera]

Simply put, when you feel you’re at a body fat level where you have scope to have a decent length of time to push up and accumulate a bit of body fat but still not get overly out of condition.

You want a long runway to make the most of being in a caloric surplus without having to do a mini cut soon after.

[Kiera]

Part of dieting and losing bodyfat means you can’t get away from depleting intramuscular triglycerides and glycogen. This is a phase everyone goes through when starting a diet phase, when the fullness of the muscle is lost and doesn’t press against the fat giving you a more 3d shape.

Just gotta keep going; until fat loss amount is at a point where you can see the muscle underneath more clearly even when it’s flat

[Kiera]

Awesome day and session today! i feel like its becoming a daily occurrence that i’m saying ‘new low weigh in’ haha, but today was quite a dramatic new low, we hit the lower end of the 75s which is amazing it was programmed to hit the low 75s at the end of May so really reassuring that we are already there!

Had a great squat session on top of that too, new low weigh in and new Rep PB on squats. 152.5kg for two sets of 12 and then 140kg for 2 sets of 12 as well! they were nasty but i also loved them haha.

One more day down here training at JP’s gym and then we are heading to Ultraflex Rotherham to see everyone (as it was our main gym before we moved to Dubai) and then off up to Manchester to train with my coach for a week.

[Kiera]

I wouldn’t worry too much at all, provided you have sufficient food from the night before you’ll be full of glycogen to perform well the morning after.

This is more of a mental battle, as quite often people think they need to be full off food to perform well and they start to then think that if they arnt in that position they are weak and then go into the session with poor mentality

So this is primarily in my opinion mainly a mental thing you’ll have to contend with – I.E. get in the zone, switch on and perform no matter what time you train.

[Kiera]

Headed over to Cojos and trained push which was bench focused and tried out some more of the awesome equipment there! Had such a good session. Fell in love with the smith machine and can’t wait train legs tomorrow.

Bench moved well, shoulder and bicep semi behaved. Still a pain but it’s bearable and worked on 4×4 at 107.5kg for some great looking sets so really happy with that. Also had a new low weigh in and now in the 75s which is super exciting and don’t think we have any changes to diet or cardio for the time being which is great too.

[Kiera]

As above but I’d also look into adding nattokinase to help reduce clotting risk in the short term.

[Kiera]

Not too much to update on today, we spent 12 hours traveling back to the UK and arrived around mid day, pretty knackered but headed to a local gym and got in 45 mins of stairs in which was the only thing needed for today. Getting a semi early night and hopefully with be fresh for a big bench and squat session tomorrow at JP’s gym.

[Kiera]

supplementing with ALA has seen quite good improvement in a lot of individuals who have tried it – so that is another option to try, other than reducing the dosage.

[Kiera]

Rest day for me today, I have 45 minutes of cardio to do which I may make a touch longer as I’m traveling back to the U.K. tomorrow and I’m unsure how much time I’ll get to find a gym do stairs.

Looking forward to a two day rest from training though and then will be ready to hit the weekend hard with a big squat, bench and deadlift session.

[Kiera]

Plenty of different food options to choose from here are some

Protein
Chicken
Turkey
Mince
Pork
Salmon
Prawns
Whey power
Eggs/egg whites

Carbohydrate
Potato
Rice
Cream of rice
Oats
Rice based cereal
Bagels

Fats
Seeds
Nuts/nut butter
Avocado
Dark chocolate

Ensure you get a reasonable amount of green vegetables.

Try and rotate food sources to prevent intolerances and ensure you’re getting a variety of different nutritional sources as each food will have a different balance of vitamins and minerals

[Kiera]

Grip, deadlift and back session today for me. A little boring as i don’t like training grip and only lifting 205kg 4×3 today so nothing too exciting but the work has to be done nevertheless. They are progressing by 5kg each week so should get more exciting soon.

Tomorrow is meant to be a bench day but i know for sure my shoulder is not fully recovered from yesterdays bench and squat session so i am having it as a cardio only day. It works well as we fly back to the UK really early friday morning so have a lot to do tomorrow.

New low weigh in this morning too, i’m really happy with how things are heading and can’t wait for the coming weeks.

[Kiera]

Filmed today’s session for the website so should be seeing it on here soon. Hit a bench and squat session which went fairly well. Shoulder /bicep played up quite a bit but still managed the session and all my working sets so that is the main thing. Worked up to 4 sets at 105kg x 4 today. Then moved onto squat, took 180kg twice because i wasn’t t too happy with depth, then 190kg and 200kg. Backed it down to 180kg for a working set of 5 & 4. Then moved the weight down to 160kg and repped out 2 x 6.

Finished off with 45 mins of stair master which was brutal today but had a new low weigh in this morning and Cal was very happy both with my weight and visuals. i will attach them below 🙂