[lara.tasharofi]

Keeping foods/Cals high as long as possible so I would start with adding cardio to your routine

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[lara.tasharofi]

So today was my first pull session with deadlifts included since my accident.
I started with 60 kg for two sets of 10-12 reps and I felt easier than expected so I went up to 100kg/10reps (also very easy) .. so again up to 120/8 reps & 140/4 reps.
When people told me months ago everything will be okay at the end and my fracture just need time I was very doubtful but after today I‘m pretty confident. Some hours later feeling my lower back working just feels amazing . I guess my body will be pretty sore after this so tomorrow I will try to some overhead presses maybe a little heavier than the last time , wish me luck 😉

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[lara.tasharofi]

When your diet is clean (100%) + you are working out you will also lose stubborn fat ! Make sure you are in caloric deficit . Do you count your makros/ calories? Do you know your basal metabolic rate and active metabolic rate ?

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[lara.tasharofi]

No training today just 40 min of cardio on empty stomach, after breakfast we went for a walk, finally spring in Vienna ! So 2 hours and many steps later we went for a fresh pizza. I do have cheatmeals in offseason (1-2 times a week). In my opinion there is no must in eating „clean“ all of the time IF your off season shape is good and you making progress!
I think it’s good for your relationship with food (especially for athletes) to allow yourself a treat but not to starve and ending in overeating on unnecessary cheatdays.

But don’t get me wrong when I‘m on a diet (competition) I get maybe once in 5-6 weeks a cheatmeal or a refeed if necessary.

Increasing calories after a prep is a mental challange (especially for us women) after being this lean for many months many women struggle with eating disorders. So it was always a personal goal for me to not compare myself in off season with my competition shape.
After my last competition diet (spring to summer 2018) I was able to hold my bodyfat percentage pretty low and my weight went up. After my surgery I just lost 2 kg from 69kg to 67kg but it looks like my bodyfat percantage went down. I only noticed that my arms are weaker and the right triceps is smaller but it seems like back, shoulders and legs didn‘t lost tissue.
I will post some pictures of my check in with my coach Stefan Kienzl (pics are from yesterday, posted them also on Instagram )

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[lara.tasharofi]

Definitely microwave rice , fast & easy to cook! Airfryer for meat, veggies and potatoes!

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[lara.tasharofi]

Finally managed a leg workout. Usually I train them twice a week but during the last months I trained them 3 times a week (because of my broken wrist) . In the past two weeks I recognize how sore and tired they were so decided to reduce the frequency and now my strength is going up again!
Very happy with the progress, coming back to my normal routine slowly but surley !

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[lara.tasharofi]

I do non-fasted cardio on empty stomach 5 days a week and I use EEAS. In my opinion there is no difference between fasted and non fasted. Just personal preference !

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[lara.tasharofi]

After two days of lifting my weak body needs rest 😉 so no training for me just working the whole day and had a streching session. In the past I underrestimate the benefits of stretching .
The results were shortened upper chest and shoulder muscles.
So don‘t forget stretching increases your flexibility , it increases your range of motion and blood flow, improves your posture , decreases risk of injury and your performance during your training . It took me some years to realize that bodybuilding is not just lifting weights and eat the right kind of food. It’s how you treat yourself and your body, how you think about yourself and of course you have to accept the fact that learning never stops (and that’s the best part of it)

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[lara.tasharofi]

I would recommend easily digestible meals like: soft boiled oats with whey, maybe with some berries or whole wheat sandwich with chicken breast and some greens. I tried several meals as pre workout but this two always worked for me 😉

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[lara.tasharofi]

So PULL was on the menu today. To be honest there were a lot of things going through my mind right know because of some health issues so I didn´t expect that my workout would be as great as it was!
Went to the gym , got a decent pump and left. Not my style of training but I´m happy to move some weights again.
There are certain movements which are still not possible to execute so I change my
training schedule weekly.

Today I did :
-Latpulldowns
-bent over barbell rows
-isolateral row machine
-isolateral high row
-low row machine
-tried some concentraion curls (right wrist felt like hell) so switched to
curls on the cable tower
-hammer curls (I guess this is the only biceps exercise that I could do “heavy”)

So yes that´s it. Went for 3 sets each exercise between 8-10 reps. Next pull session I will try to do deadlifts so I´m a little bit nervous because: I) I missed this exercise so much ( okay it´s more a love hate relationship 😉 ) II ) and I want to check out if my grip strength is still there (right hand)

The picture is from yesterday after my first “real” push session since december. Wasn´t allowed to train upper body for more than 2 months. Started training back one month ago. Let me know what you guys think!

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[lara.tasharofi]

I always try to be ready 3-2 weeks before competition, being stage ready too early could cost you tissue and as Haider said it’s also a mental challange because energy is very low and mood goes down rapidly!

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[lara.tasharofi]

Hey everyone!
Here´s a summery of my current meal plan
MEAL 1
100g OATS
200ml eggwhites
1 egg
100g SKYR

MEAL 2
2x wholemeal toast
150g lean chicken
100g veggies

INTRA WORKOUT
30g SUSTAIN Intra
18g MPS MAX

MEAL 3 (POST WORKOUT) ( when I trained legs)
100g Oats
40g Whey Isolat
(50g Oats and 40g Whey Isolat, no training)

MEAL 4
500g potatos
150g lean chicken
100g veggies

MEAL 5
200g lean greek yoghurt
200g berries

MEAL 6
40g Whey
20g almond butter

So on no training days : TOTAL KCALS 2302 / 228,6g P / 165g Carbs/ 41g F
On training days: TOTAL KCALS 2610 / 238g P/ 212g Carbs/ 45g F

Because of the fact that I wasn´t allowed to work (I have an very active job) or to train my upper body I reduced my calorie intake since Dec 2018
Current weight : 67kg / 147,7 lbs

Yesterday was my first real PUSH session (obviously with lighter weights but felt really good) so I will increase my kcal intake a little bit

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[lara.tasharofi]

wow so excited for you! To be honest I can´t wait to be on stage again 😉 If have seen pictures of you from your last competitions and heard you came 2nd I guess this year will be yours 🙂

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[lara.tasharofi]

Thank u Peter really appreciate this opportunity !

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[lara.tasharofi]

If you are happy with your progression and your current look you have no reason to feel guilty!

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