[lara.tasharofi]

Imo totally okay if you feel like you need some time between training and pwo meal, yet I would add eaas during training 🙂

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[lara.tasharofi]

ja die sind uns definitiv etwas vorraus aber grad durch die Plattform hier kann man so viel dazulernen! Ich bin neugierig, wo bist du damals gestartet ? Bzw wo/wann möchtest du wieder mitmachen?

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[lara.tasharofi]

leeeeeeegs today ! lower back feels def better but as my doctor said noooo squat OR bent over movements until everything is fully recovered, so I had another really strange leg workout 😀
ah and the new clothing line from trainedbjyclothing has finally arrived in Austria, such great colours, good quality and of course fits perfect! can´t wait for my next upper session fully covered in trainedbyjp clothes hehe 🙂

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[lara.tasharofi]

Hi Rene ! Great to have you here 🙂 Endlich mal jmd aus Österreich mit nem Log hier !

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[lara.tasharofi]

rest day:) means as usual lots of work to do !2x posing clients, 3x Pts and now I´m tired af , haha . beside that cardio, household, big dog walk, meal prepping and yes home office too ! typical monday 😉

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[lara.tasharofi]

when you´re eating exactly the same food as in your cutting phase, maybe you increased cals a little bit too high. personally I always struggle with my stomach post prep, not because I´m eating different food or binching , my stomach just can´t handle the amount, so reverse dieting and going up slowly helps me a lot.

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[lara.tasharofi]

upper day , 2 sets of each reps are high atm 12-15

-reverse fly machine
-latpulldown
-ungergrip horizontal row
-low row machine
-incline chestpress
-shoulderpress machine
-side lateral raises (lying , cable)
-tricepsextensions (ez bar, cable)
-seated bicepscurls (single arm, machine)

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[lara.tasharofi]

I wouldn´t do that, put it on your meals after heating

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[lara.tasharofi]

woah yesterday dinner was sooooo delicious! really enjoyed the time with Stefan and his parents , today is rest day, had a short photoshooting with my physiotherapist for her homepage and now my shift in the gym has started

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[lara.tasharofi]

tidy up your diet, eating 5 days low and on weekend nearly the double won´t help 🙂 of course the total intake in a period of time is important but you have to maintain perfomance during your training sessions.
cut 300-400 cals from your maintenance calorie intake , and go lower when needed. 2300 sounds low but is also very person dependent, same with cardio ) also depends on your daily output/recovery

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[lara.tasharofi]

Two clients early morning and than legs and some cardio 🙂
Later today time with the family and of course we will go out for food ? pre birthday celebrations ?

Todays leg session
Glute ham raises
Adductor machine
Standing legcurls
Single leg legpress
Bulgarian split squats
Glute kick back machine

Just a quick reminder no lifts from the floor or heavy squat movements are allowed the next 8 weeks ?

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[lara.tasharofi]

Hi Paul! Great to have you here, I´m curious what´s your goal, I have read you want to add more size but do you just want to “look good” and being strong ?

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[lara.tasharofi]

rest day for me 🙂
just some client check ins but not PTs sooo we went for a big walk with the doggo =) weight stays between 72-70kg atm, last time I was completely off I dropped to 64-66 but condition was good !

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[lara.tasharofi]

Upper session today was good but it’s really not my kind of training, higher reps lighter weights than I’m used to. Doesn’t feel right ?
Beside that I’m feeling better day by day, yes my back still hurts from time to time but my doctors told me this is normal and will take another 2-3 months ?

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[lara.tasharofi]

I often add rice milk to my post workout meal, tastes great and some extra carbs , that 2-4g of fat won’t slow down digestion.

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