[lola]

Hey Clare, Happy New Year to you! I was wondering what thoughts you had on completing a b bikini prep at home and whether you thought it would be doable. im 11 weeks out from PCA first timers and I have adjustable DB ‘s and a BB with weights going up to 80kg. I also have a stationary bike. I think I should be okay with all this, but im worried that I may need other cardio equipment like a stair master as most competitors seem to use this for some reason? just wondering what you thoughts were 🙂

[lola]

hey jade! thanks for answering my question earlier, you said this was your first year using any assistance? how did you feel using it? 🙂 and does this mean that you were able to turn pro without any assistance? I’ve always thought this would be harder to do if you’re natty but hearing that is a big motivator!

[lola]

hey jade love following you journey! I was just wondering if you were natural or if you used fat burners/ other assistance? 🙂

[lola]

heya meg, can I ask how much cardio you’re currently doing? x

[lola]

im a silent follower of your blog and love your dedication and mindset with continuing to get that pro card! you never know who you are inspiring, good luck you’re so so close!

[lola]

How did you hurt your back? hope you feel better soon!

[lola]

Morning everyone! Great session down at kings yesterday with james. Rebecca filmed james for Redcon1 and we trained chest and biceps. Started off with incline barbell press. 2 working sets. First set at 100kgs I can’t remember how many reps maybe 8 or 10. Then backed off to 90kgs for about 12 I think! Flat smith press next. Big rest pause set here. Moved onto incline DB flyes next for the multiple timed rest pause set which was good then finished the chest off with a superset of Arsenal Machine Press and Pec Fly which pumped the chest absolutely full of blood! Biceps next and started with seated alternating curls for 2 sets! Then moved onto single arm machine curls for a big rest pause set. Finished off with a superset of DB hammer curls and EZ bar curls leaving the biceps full! Called straight to work after gym so was very late eating my post workout meal didn’t get home and eat that until around 10pm. Ordered a burger and chips at midnight and munched that before bed! No changes from Justin this week he’s happy with the progression and weight has gone up so no increase in food yet which is what I expected. Fasted weight today was 94.6kgs!

Hey Louis, what kind of job do you do? do you think it impacts on your bodybuilding journey much? ?[/quote]

Hey, I’m a 24hr Emergency Locksmith. It definitely has an effect on things. Don’t get me wrong there are positives and negatives! Positives being im usually only on sites for 10-60 mins max which means I usually have time to get my meals in before training. So I do have some flexibility with this. The main struggle is the evening and night time emergency callouts that can mess up my nutrition in the evening and sleep. They can make me late for meals which means staying up late etc. What do you do for work? How do you approach training around this?

_________________________________________

LouisMoylan

[/quote]
Ohh wow that’s different! Do you think all these factors affect your recovery at all?
I’m a student social worker so although it’s a ‘9-5’ it’s not your typical 9-5, but I get up at 4:30 to get to the gym for 6 I don’t mind doing this cos atleast the gym is empty at that time!

[lola]

Morning everyone! Great session down at kings yesterday with james. Rebecca filmed james for Redcon1 and we trained chest and biceps. Started off with incline barbell press. 2 working sets. First set at 100kgs I can’t remember how many reps maybe 8 or 10. Then backed off to 90kgs for about 12 I think! Flat smith press next. Big rest pause set here. Moved onto incline DB flyes next for the multiple timed rest pause set which was good then finished the chest off with a superset of Arsenal Machine Press and Pec Fly which pumped the chest absolutely full of blood! Biceps next and started with seated alternating curls for 2 sets! Then moved onto single arm machine curls for a big rest pause set. Finished off with a superset of DB hammer curls and EZ bar curls leaving the biceps full! Called straight to work after gym so was very late eating my post workout meal didn’t get home and eat that until around 10pm. Ordered a burger and chips at midnight and munched that before bed! No changes from Justin this week he’s happy with the progression and weight has gone up so no increase in food yet which is what I expected. Fasted weight today was 94.6kgs!

Hey Louis, what kind of job do you do? do you think it impacts on your bodybuilding journey much? 🙂

[lola]

Hey Meg,

what will you be doing once you finish your bank job? 🙂

[lola]

Hey Corinne,

Because you only count direct macros not trace, does this essentially mean that your kcals are higher than quoted because the trace isn’t included? 🙂

DAY 2

STARTING A NEW COUNT …..as yesterday was the first day of the diet adjustment so i guess we are into the prep run now!
no point to count days out ive decided, as the comp date might change or i might be ready early/late….so lets just go with a count up in days – easy

today was de-volume legs – still very strong – PBs all round
feel a lot less used right now too!

diet has been amended – nothing major….as per below – no change to set up or food choices at all.
I still don’t count anything trace – these are my direct macros

rest day
p – 225
f – 60
c – 300
kcals – 2640

push
p – 265
f – 42
c – 555
kcals – 3658

pull
p – 265
f – 42
c – 570
kcals – 3718

legs
p – 265
f – 42
c – 585
kcals – 3778

[lola]

thank you so much for answering! I’ve been considering doing this, but was thinking isn’t it also beneficial to track your heart rate/intensity during the cardio or weight sessions? or do you not think that’s as relevant?

[lola]

Hey Clare,

Just wondering if there was any particular reason that you do not also wear your Fitbit during cardio/ training? 🙂
Is it so that they don’t count towards your step count?

[lola]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!
Wishing you a safe flight and more than happy to answer anymore questions that you may have xx
_________________________________________
Instagram – @rheagpt

[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????[/quote]

No worries at all!! So I took the meals that I would be scheduled to have!! Mine was a 14 hour night flight and then a 7 hour flight from Doha to London so I ate my last meal i Australia and prepped my normal meals for the next day ????

Do you have a set meal plan or do you follow macros?? Xx

_________________________________________

Instagram – @rheagpt

[/quote]
I follow macros, but normally I eat 5 times a day and the meals are oats with whey/ sweet potato and chicken so just trying to think of plane friendly alternatives – wraps could be an idea but I don’t particularly like bread lol xx

[lola]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!

Wishing you a safe flight and more than happy to answer anymore questions that you may have xx

_________________________________________

Instagram – @rheagpt

[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????

[lola]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!