[lara.tasharofi]

greek yoghurt with whey and cooked oats..tastes good and easy to digest ! 😉

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[lara.tasharofi]

hey everyone!
did 40 min of fasted cardio, cooking, big walk with the dog , again some food and know I´m off to the gym…perfect day..AND today I´m allowed to
eat a “cheat meal” wuhuu.. def steak with fries and something sweet. My men reserved a table in a very exclusive steakhouse in vienna..because it´s my birthday..wuhu 30 fucking years. Can´t believe it xD

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[lara.tasharofi]

Hey Conor!

Nice to hear you found your motivation again and that you feel way much better know !

How does your diet looks atm?

____________________________

Instagram @lara_lein89 | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com – highest quality supplements on the market.

hi Lara

honestly for the past 4 weeks I had cut out all choc crisps and fizzy drinks. and was just having regular oats for bfast lunch would have either been chicken/rice or a fish/rice and for dinner I was just having what everyone else was having

this week tho I’ve started to clean it up a bit more basically it a gonna be
breakfast oats/protein shake

Lunch chicken breast/rice/shake

dinner fish rice

train 8pm

post workout oats/shake

I haven’t really gotten to strick yet as in terms of grams etc mainly just trying to get back into it keep it clean for now and see how things go.

[/quote]
Def a good idea to start this slow ! Isn’t that easy to go from zero cooking and eating everything to a strict diet where everything is set !
Going back to the basics first will help you a lot 🙂

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[lara.tasharofi]

During my prep for a competition I go slowly down with fats from 50g to 40-30g but as it has been said this is just for a short period of time

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[lara.tasharofi]

Hey Conor!
Nice to hear you found your motivation again and that you feel way much better know !
How does your diet looks atm?

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Rest day for me. Had a really good sleep last night and I feel very good atm, did 40 min of cardio in the morning, currently I‘m at work but nothing to do so I‘ll go through my posing ( I work in a gym as a personal trainer)

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[lara.tasharofi]

Legs today and I’m ????????????!
Love it!
Today’s meeting with my coach was successful ???? he’s happy so I am too ????
No changes in my diet and on Wednesday I’m allowed to going out for a nice steak, actually it’s my birthday ????

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey Jay!

Just saw you updated your log and your currently prepping for a upcoming show !

The last weeks of prep are always the toughest. Keep on going !!! ????

____________________________

Instagram @lara_lein89 | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thanks for popping in on my log ????

Only 6 days left so all good now, enjoying this week is my priority lol
____________________________

Instagram – jaynobleuk

[/quote]

How does your last week looks like?
Depletion, carb up, training etc

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[lara.tasharofi]

How‘s your performance in the gym? This def could happen & isn’t a problem if the weight doesn’t drop again so fast!

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[lara.tasharofi]

you can lower the protein intake and increase fats a little bit

400g of chicken breast are 440cals / 92g P / 4g F / 4g C
150g green beans 195 cals / 3,1g P / 0,3g F / 5,4g C

whole meal has 635 cals / 95,1 g P / 4,3g F / 9,4g C

would switch to
200g of chicken 220 cals / 46g P / 2g F / 2g C
150g green beans 195 cals / 3,1g P / 0,3g F / 5,4g C
and add 35g of almonds as example 213,5 cals / 10,1 g P / 19,2g F/ 1,7g C

whole meal has 628 cals 59,1g P / 21,5g F / 9,1g C

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[lara.tasharofi]

def no! when you´re sick and you train you gonna make it worse and you gonna infect others in the gym. recover until you feel good and do not rush yourself to go back too early. I made this mistakes a couple times and in the end I had to stay at home longer than expected!

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey Jay!
Just saw you updated your log and your currently prepping for a upcoming show !
The last weeks of prep are always the toughest. Keep on going !!! 🙂

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

push today

– abs
– rear delt machine (yes I do rear delts during my push workout)
– military press (did that for the first time since my accident, felt very good)
– single arm db side laterals
. incline chestpress
– narrow grip benchpress
– side laterals on incline bench
– triceps overhead pd on cabletower

40 min of cardio on empty stomach + tomorrow I’ll see my coach. excited!!!

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[lara.tasharofi]

if its not too much weight.. foot placement or mobility could be the problem

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

at a certain point during a diet you will lose pump because carbs are low and you´re depleted! I´m in the same situation atm, what helps me
pink salt in my pre workout meal, lots of water and a good pre workout , I´m currently using Prepare from trainedbyjpnutrition 🙂

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