lara.tasharofi
Forum Replies Created
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full body workout is the best solution imo , especially for a beginner
follow me on Instagram: lara_tasharofi_ifbbpro
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strong leg session today
– lying legcurls
– addcutor machine (80×10,105×6, 95x 8)
– reverse banded hacksquat ( 200×10, 260×8,300×6 first two reps weren´t deep enough so 4 reps)
– RDLs (100×10, 140×8,160×6)
– single leg legpress (70×10,85×8)
– seated legcurls ( 50×10, 70×8)
– glute ham raises (3sets 10-12reps)
– abductor machinefollow me on Instagram: lara_tasharofi_ifbbpro
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Sounds like you really don’t know what your goal is, so set yourself some short term goals and a long term goal, nutrition wise I would try to be more consistent with your macro/calorie intake, this doesn’t mean you have to eat the same food every day, just make sure you eat the same macros , maybe on very active days/leg days a little bit more .
I guess a new training schedule will give you also motivation and of course progress!follow me on Instagram: lara_tasharofi_ifbbpro
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Hey Dean ! Everyone’s has been there especially after such a long diet ! Some cookies won’t ruin your hard work during the last month, stop stressing yourself.
What always helped me is to eat high volume food post competition phase .. as example
eggwhites with cooked oats instead of whey with oats, potatoes instead of rice , lots of veggies and from time to time a high carb meal of my choice_________________________________________
Instagram @lara_lein89
didn’t compete I was going to but wasn’t happy with my luck so I plan to this year. I was cutting from June 2019 and got in good shape but weight crashed to much and lost a lot of tissue. So wat I’m doing now for 6 week while I cruise is use these 6 weeks to fill back out abit while trying to keep most of condition then after 6 week blast again and cut, that make sence???[/quote]
Why do you want to cut again ?follow me on Instagram: lara_tasharofi_ifbbpro
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Felt exhausted this morning so decided to do a rest day today, calories are lower and I hate it ???? but def better than a shitty leg session!
Now I have some PTs and later family time @wotti ❤️follow me on Instagram: lara_tasharofi_ifbbpro
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I’m using jasmine rice, maybe add a little bit more water , even if the rice is watery on the next day the consistency is perfect 🙂
follow me on Instagram: lara_tasharofi_ifbbpro
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Pull today !
-Pullover (cable Tower)
-latpulldown
-single arm tbar row
-single arm lower lat focused cable rows
-isolateral high row
-single arm bicepcurls (machine)
-ez bar hammer curls
-hanging leg raises
-vacuumWeight went down a little bit 71,2kg
Current diet : 2700cals on training days, 2200 on rest days 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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Hey Dean ! Everyone’s has been there especially after such a long diet ! Some cookies won’t ruin your hard work during the last month, stop stressing yourself.
What always helped me is to eat high volume food post competition phase .. as example
eggwhites with cooked oats instead of whey with oats, potatoes instead of rice , lots of veggies and from time to time a high carb meal of my choicefollow me on Instagram: lara_tasharofi_ifbbpro
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Push today, was a good session but I was careful because my chest and shoulders were still a little bit exhausted from cupping, blood flow was crazy and the tightness in my right pec is nearly gone ! Pull tomorrow yay!
follow me on Instagram: lara_tasharofi_ifbbpro
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rest day for me, did 40 min of fasted cardio in the morning, later some PT´s and work =)
yesterdays cupping treatment was painful but def necessary, pecs, front delts and biceps was on the menu, feeling a big difference
during posing , I´m confident that my next upper body workout will be a good one 😉follow me on Instagram: lara_tasharofi_ifbbpro
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I would keep food consistent until fat loss stalls and if it stalls than add cardio from 2xweek to 3x-4xweek and decrease carbs a little bit.
BUT this always depends on your goal and current condition! do you have an deadline or competition?follow me on Instagram: lara_tasharofi_ifbbpro
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a full body split would more effective but if there´s no rest day between first and second workout than I would go with Monday Upper, Tuesday Lower and Friday full body
follow me on Instagram: lara_tasharofi_ifbbpro
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the cheap price istn worth the risk imo
follow me on Instagram: lara_tasharofi_ifbbpro
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With 2iu a day there should be no negative side effects
follow me on Instagram: lara_tasharofi_ifbbpro
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Strong leg session in the books
First time 290x 8 Reverse banded hacksquat machine , last time was 270×6, more weight more reps and even execution was better and it felt pretty ‚easy’Weight stays between 72,5-72kg
Tomorrow I’ll do a check in with my coach. imo we need to lower cals on training days, atm I eat 2900-3000calories when I’m trainingfollow me on Instagram: lara_tasharofi_ifbbpro