Hi guys happy Thursday. In for quads and glutes today! Up for a walk first thing, breakfast, check ins and work before heading into the gym in the afternoon. Digestion has been a bit slower and so the time between meals and training was considerably longer just so I wouldn’t feel sick. Likely just a patch that will sort itself out! Had a really…

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Hi guys! Happy Sunday. Today very much felt like a Monday. Since I’m trialling one-on-one off, I was in to train hams and glutes today. It was an OKAY session. This has been a week of getting back properly into the groove with training after being ill over christmas and after pushing training this week, I’m struggling to recover. I have a rest…

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Hi guys!

Happy New Year! Had a lie-in today after a very late night last night! Rest day today for me! Up for a walk, breakfast, then some very motivating check-ins today! Saw some family and enjoyed lunch together. Just wrapped up work for today, and I’m ready for another chill evening. It makes a world of difference having a couple of hours…

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Hiya Lennon,

All the responses above are great. They give you a lot to think about and ways to adjust your mindset and expectations in a session. I think Meg mentioning trying to swap out the movement is a great idea for now, so you have a bit of a reset and can start to shift away from that mentality.

Remember, your progress over the course…

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Hi guys! Rest day for me today! Same routine as normal. Up for a walk, breakfast and then settled down for check-ins and training analysis. These are always fun post christmas! It’s nice to see clients/athletes enjoy themself, make progress and have fun through christmas! Went out for a short walk this evening as honestly steps have…

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Hi guys happy Tuesday! Rest day today, mainly doing work, check-ins, training analysis, some Christmas shopping and saw my chiro for a few adjustments. Having a chill evening now! Steps easily hit, meals consumed and now chill!

Hi guys! Happy Sunday. So far, a chill Sunday with family. I was up super late last night, so a bit of a lie in. Sunday is typically a rest day for me where I tie up any odd ends for the week work-wise, try and chill (physically) as much as I can, hit steps, meals and liquids, and honestly relax! Just finished a bit of work and about to take…

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Hi guys, happy Thursday! Rest day for me, laptop work involving check-ins and training analysis. Up super early today to take Louis to the airport, then spent the day at my mum and dad’s, working as they’re nearby. spent the late afternoon popping into town for a coffee with my dad and sister. we put the Christmas lights up on the house too. Happy days.

Hiya Harriet, totally agree with Peter, I’d aim to make 100-150kcal increase and monitor from there. Utilise low volume carbs to help with this e.g. honey or dried fruits👍🏼

Totally agree with Oscar! Keep training as is. No need to change anything as you start a diet phase 👍🏼

Hi guys! Site was down yesterday but you didn’t miss much from me! Drove up to Birmingham as my twin sister is competing at nationals for powerlifting with British Powerlifting. staying up here for a few days! Up this morning, breakfast and work before walking to the gym. I wanted to get some steps in and the gym isn’t far so killed two birds…

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I don’t personally have experience with this or have much of an opinion on it. I think the principals of lifting accurately, no ego and utilising carbs intra is great. Honestly you can get very good results just by keeping things really simple. If you’re in a position where you want/need to put on a significant amount of muscle I wouldn’t…

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Hi guys happy Friday! Up for a walk, breakfast, work and packing more orders for mad and then in for a full leg session. GREAT session on the whole even going in later than I usually would. This week my routine with training has been a bit all over the place but it got done regardless! Headed over to central tonight as I have a flight…

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Lots of options mentioned above! Let us know what you DO have access to and we can help further 👍🏼

Hi guys rest day today thank fuck. Up for a walk, breakfast, check ins, packing MAD orders and a quick trip to get groceries. Steps hit, meals consumed and a little chill this evening.

Hiya Piotr, if you are looking to put on a substantial amount of muscle, I suggest you eat in a small surplus and train hard. If you’re looking to diet, eat in a deficit and train hard. I think sitting at maintenance and expecting noticable change is a surefire way to spin your wheels and find yourself looking the same.

Hiya RK.

James asks some great questions. What are you currently doing in training for biceps? If you have any videos of your training for us to see I’m sure we can help further too

Hi guys! Had a really fun day today! Headed down to the tbjp gym for a shoot with the team and a training session. Really nice to see everyone. The new pieces are reeeeally nice! Keep your eyes peeled! Legs was sick, tried a lot of new kit and imm sad I had to leave! Wholesome day!

Hi guys happy friday! Opted to rest today, up for a rainy walk, breakfast and then straight into work and check ins. I’d usually train but tomorrow I’ll be making my way to the tbjp gym and so want to get a session in there! There’s some kit i REALLY want to try. I also managed to book in today for a sports massage. Jesus Christ I left it too…

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Hiya Mark, some peoples RHR run a little high some run a little low, hard to say seeing as you’ve only taken note of it recently but you could be somewhere within that. I would cross reference this with other info like blood pressure readings.

Hi guys! Full day in bergen today! Up early for breakfast then off to a waterfall, visit a viking village and a beautiful train journey through the mountains. It’s rained pretty much the whole time but beautiful none the less! Lots of steps and not as much food and so a big dinner has been had. Back to the hotel this evening for a bit of work…

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I totally agree with Clare and Kuba. I tend not to track it super closely and notice exactly what Clare mentioned about different apps and tech having different readings

Hi guys! Off to Oslo today. Up at 4am. The journey isn’t far but it’s all time consuming. Spent some time in the city and with friends. Finally back to the hotel to do some work before bed!

A lot of good things to consider from the guys above. Pheobe makes a great point. It’s hard to give an exact answer as we don’t know a whole lot about you, composition, your training and bodyweight. Michaela also threw back some valid questions you should think about. How is your bodyweight trending now? Is it slowly coming up? Is training…

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Hi guys happy Monday! Up for a walk, breakfast, work and then in for quads and glutes. I had such a good session. Compared to my last few sessions things felt amazing. I actually felt strong and could keep up with the session. Amazing. Back home to continue with work for the day, editing and finally dinner and chill. I’ve booked in for a chiro…

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Peter made some amazing points. I get what you’re asking! Peaking ‘perfectly’ especially at a higher level is pretty hard. You can know what protocol you might want to follow but as Peter mentioned, external factors can come in to play, stress, environment, nerves. This can present different issues in different athletes and then you find…

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Marc put it really well! Agree with everything above 👍🏼

Hi guys rest day for me after two days training. Up for a walk this morning, breakfast and work/check ins/training analysis. Then spent late afternoon with my sisters doing pumpkin activities. Cute and fun. Nice to catch up without them doing manual labour on my stand! Back home now and I feel pretty tired. I’m around a week pre period and I…

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Hi guys! It’s been a busy weekend and I can’t lie I’m wiped. Final day at the MAD stand and it was considerably busier than Saturday and Friday. Lots of chatting, pretty much standing and on my feet straight for 8 hours. The drive home wasn’t too bad but I’m just so ready to not be standing and preferably to be lying down. So ready for bed and…

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hi guys. really busy day today and i’m starting to get a little bogged down by workload. hence why i’m up so late catching up! Up early for breakfast and a walk then sorting through stock to bring to the yoga expo this weekend. I had to leave pretty soon after as my unloading slot was at 12 and i KNEW i’d hit traffic driving across london. Set…

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Hi guys happy Friday. Usual routine commenced! Up for a walk, breakfast, check ins and training analysis and then in for quads and glutes. I had such a good session. Everything felt great, bodyweight is coming up and I’m feeling the benefit. Back home after to continue with check ins and some boring insurance stuff on and off the phone. Chilling…

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Totally agree with Rich. This is a great way to get the most out of limited equipment and to progress the same movement across different rep ranges.

Hi guys, the usual Wednesday was had! Up for a walk, check-ins and work and then in for hams, glutes and delts. Great session, no SI issues and everything is feeling good, hard but good! Headed over to my grandma’s to have a chat, have a tea and some porridge and then back home to continue and finish off work for the day. Resting tomorrow

Hiya Damian. Essentially yes. However, if you’re looking to make noticeable change to your physique/strength, you have to rationalise with yourself about that level of discomfort. Are you progressing with lifts? Are you getting heavier over time? How is your composition? If you solely focus on the feeling of discomfort emotionally, you may be…

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Hi guys! Busy Tuesday. Rest day, but a lot of laptop work DONE. All exhibitor forms have been completed for the yoga show for MAD. Check-ins, new programs and boring insurance stuff too are all sorted. Quick food shop this evening and now ready to chill before tomorrow comes!

As for an update on my building phase. My weight is slowly on the…

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Hiya Dev, totally agree with needing a little more detail. What is your goal? To lose a little body fat? To make weight for a weight class in a performance sport? To get lean for competition? If we know the scale of your goal and what you’re trying to achieve, we can be a lot more specific and helpful with our responses.

Hi guys happy Sunday. Up for a chilly walk, breakfast and then a little work getting everyone set up for the week ahead. Spent the afternoon celebrating my sisters birthday and spending time with family. Feel like unfortunately I may be coming down with some kind of a cold but we shall see!

Hiya Jack, 3 weeks post show isn’t a long time at all especially if you showed up in condition. If you’re feeling shattered and sleep is being affected I’d de-load or spend some time, a week or two maintaining lifts or even leaving a rep or two in the tank rather than pushing for progress right now.

Hi guys happy Friday! Another busy day done! Up for a walk, check ins, client calls and then in for a full leg session. Really good session but it’s started to get considerably colder in the gym now. I struggled to get warm! Added in a few hamstring movements that I’d usually do in tomorrows session however I’m spending the day with my…

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Hiya Anthony, hopefully your toe is on the mend! Yes, if you’re unable to train and will have considerably less movement at work it makes sense to reduce kcals. Hopefully you can manage cardio on a bike with that setup. Priority should be on getting that big toe better and doing what you can in the meantime 👍🏼

I agree with Chloe! Finding some middle ground with steps and cardio may be the answer to keeping a level of intensity there with cardio yet maximising your available time to hit some more steps

Hi guys! Lovely chill Sunday today getting set up for the week ahead. Up for a walk, breakfast and then a little work setting up clients for the week ahead and some training analysis. Popped out for a coffee and cannoli and then back home to get a food shop in before the shops shut. I embraced my old lady inner self by finally making some jam.…

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Hi guys, rest day today, lots of laptop work, check-ins and counting new stock

Hi guys! Busy day today up for a gloomy walk, breakfast, check-ins and MORE laptop work. Then in for hams, glutes and delts. GREAT session. All movements felt amazing and my session was as follows

Standing single leg curl

Bstance RDL

Contralateral Bulgarian SS

Lying Leg Curl

Glute Drive

Abductions

Kickbacks

Calves

Lateral Raises

Rear Delts

DONE!…

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hi guys long day today! up for a walk, in for my final leg session of the week then a drive up to Luto for the WNBF show.

Hiya Nicolas. I tend to leave an hour after eating to then train. I do fine CoR digests a bit faster than oats for me. The goal is to NOT feel like you’re digesting or have a very full stomach while training. That way, you can be fuelled and focused on your session

Hello hello happy Friday! I woke up today feeling a little better and so I tried to resume a normal day of rest day food. The day was a success. Seeing as I’ve managed a normal day of food with seemingly normal digestion that’s given me the go ahead to train tomorrow but NOT go crazy. I went for a walk and had a shoot with my lovely client…

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Hiya Damian. Adam makes a very good point! Also, if you have any video showing your set at 177.5, that would be helpful to see

Day 2 of shitting out almost everything I eat 😚 Food poisoning is not fun. I did sleep a lot better last night, but my digestion and gut are still really unhappy. Thinking back to yesterday, I was NOT okay. I was due to train today, but after struggling to eat breakfast, I called it off. Food has been very touch-and-go. I tried to eat a…

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Hi guys, happy Thursday. This morning was a bit out of my usual routine, and so breakfast was a little late! A new low weigh-in with one more week of dieting to go. I feel raaaaather small. I am very excited to get back to gaining. This tidy-up has been successful. It’s helped me see areas I have improved upon as well as areas I need to…

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