lara.tasharofi
Forum Replies Created
-
Really tired today, push session was ok but didn’t feel motivated !
Reduced cardio to 30 min for todayfollow me on Instagram: lara_tasharofi_ifbbpro
-
Lower back is getting better. Did some stretching and foam rolling yesterday and felt much better but still not okay, so today’s pull session will be without any bent over movements , just machines.
Weight sits at 70,8 🙂 so happy with that !follow me on Instagram: lara_tasharofi_ifbbpro
-
I always buy my peanut or almond butter at the health food store (organic, no added ingredients)
follow me on Instagram: lara_tasharofi_ifbbpro
-
Again full day of work , really tired and my lower back hurts since days. Aghhh. Tomorrow will be better, just one PT and my own training.
Condition is getting better, tomorrow I’ll take pics for comparison. Food intake and cardio hasn’t changed since the start of this cut .
follow me on Instagram: lara_tasharofi_ifbbpro
-
Hi Philipp, my daily activity is also very differently but I wouldn´t adjust my caloric intake daily. If your weekly overall caloric intake is higher than your output you will not be in a deficit.
follow me on Instagram: lara_tasharofi_ifbbpro
-
full day of work, I was literally the whole day in the gym, trained 4 clients and had a pretty good push session .. incline presses went up again! yay!
the numbers of infected people (covid) goes up again in Austria so maybe the restrictions will have a comeback :/ I´m really happy that I decided to not prep for another show.follow me on Instagram: lara_tasharofi_ifbbpro
-
As Kevin said I also prefer a whey with almonds (or any kind of nuts )!
My absolute fav is salted caramel from trainedbyjp nutrition mixed with almond milk ????follow me on Instagram: lara_tasharofi_ifbbpro
-
Wuppp full day of PTs, exhausting but at the end of the day I’m so happy to help people reaching their goals.
Appetite is low when I have lots of work to do and of course having some clients back to back it’s nearly impossible to take a seat and eat.. so when this happens I put 2 meals together (only on rest days and only meals without carbs)
Tomorrow again lot of work and inbetween I found time for a training session (push) . I’m lucky to work in a gym ????????follow me on Instagram: lara_tasharofi_ifbbpro
-
I always try to show my clients how intensity is reached and help them getting there with a eye on execution especially when they are inexperienced. When I’m not able to train with them videos are a great option.
follow me on Instagram: lara_tasharofi_ifbbpro
-
I saw some of the behind the scenes of your photo shoot for that fashion magazine! You looked incredible ???? can’t wait to see the final shots!
_________________________________________
@katiecshallbe_
Thank u Katie ! I was so much fun and crazy outfits ☺️
follow me on Instagram: lara_tasharofi_ifbbpro
-
Hi Lara! @lara.tasharofi
Yeah I Haven’t updated here in a while. To be honest I’m not sure why, I guess its because I feel like no one reads this. and also, not much has changed until yesterdays check in.
This week marked the FIRST WEEK BACK AT THE GYM and it has been amazing so far. Corinne gave me a new training plan to follow for the reopening of them gyms- and it is torturous haha. But I love it. I’m very excited to see how I progress from this new split. Still upper/lower.
With the new plan, Corinne bumped up food quite significantly to accommodate the increased work load.
This week that food bump was dropped a little. I’ll post up new diet plan after this.
This is week 4 off assistance and we are looking to add back in after 5 weeks. Ideally we’d like to have 6 weeks off but given the run into the show we would also like 12 weeks on running in. A weigh up of the pros and cons.
Cardio is now : Rest days 30 mins LISS @130bpm before meal 1 on the spin bike (that’s what I have to my disposal at 5am haha) 10k steps.
Training days steps 8.5k
Weight still hovering around 155lbs.
DIET
Training Day – Weekdays
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9.30am) Meal 2 – 150g 5% fat beef
(1pm) Meal 3 – 150g chicken, 40g rice
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 40g ground rice/COR, 30g blueberries,
(5.45pm) 15-20mins before – 1 serving of PREpare
(Train 6-7.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 30g Performance Fuel
(8pm) Pwo 30mins after – 10 egg whites, 55g rice, 35g rice crispies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 100g banana, 10g nut butterTraining Day – Weekends
Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 2 eggs, 5 whites cooked as you like
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 40g ground rice/COR, 30g blueberries,
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 30g Performance Fuel
(3pm) Pwo 30mins after – 10 egg whites, 55g rice, 35g rice crispies with almond milk
(5.30pm) Meal 3 – 150g chicken, 40g rice
(8pm) Meal – 150g 5% fat beef,
(10.30pm) Pre bed – 15g protein from whey, 5 whites,100g banana, 10g nut butterNon training day
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9am) Meal 2 – 30g pro from whey, 40g COR, 40g blueberries, 10g nut buter
(12.30pm) Meal 3 – 150g chicken/turkey breast, 5 rice cakes
(3.30pm) Meal 4 – 150g chicken, 5g evoo, 15g cashews
(7pm) Meal 5 – 150g chicken/turkey breast, 30g avocado, 40g rice
(10pm) Pre bed – 15g protein from whey, 5 whites, 30g nut butter_________________________________________
@katiecshallbe_
I really do enjoy reading your posts and seeing your instagram stories 🙂
Gyms are reopen and a new training plan.. great news ????follow me on Instagram: lara_tasharofi_ifbbpro
-
yesterday was so much fun! didnt´t expected that I would be up so early today, so yes morning fasted cardio done and post breakfast/pre workout meal off to train.
great pull/leg session (focus on glutes and hamstrings) . Stefan has upgrated my computer and I´m now able to play with him COD , haha so cool. it´s really entertaining and great to relax my mind 🙂
tomorrow will def be a rest day, 3 PT session back to back which is really exhausting.follow me on Instagram: lara_tasharofi_ifbbpro
-
Great push session with my bf , now food and later guess what .. paaaarty time, yes sometimes we celebrate ????????
follow me on Instagram: lara_tasharofi_ifbbpro
-
It will be very difficult to train with limited time so having a plan B is necessary! Happy belated birthday wishes from Austria 😉
follow me on Instagram: lara_tasharofi_ifbbpro
-
Puhhh today was one of these days when you feel like an absolute piece of .. pull session was okay but focuse not. Later I had two pts, and some client appointments. Felt better after that. Helping others keeps my mind clear on cloudy days 🙂
Tomorrow my bf will be finally back in Austria , so happy to see her 🙂
follow me on Instagram: lara_tasharofi_ifbbpro