[Maddy]

Hi guys happy Saturday. Had a bit of a lie in today and it was well needed. Rest day today for me and so usual morning and then in for check ins and a bit of client work before spending the afternoon with family and finally got to watch The Odyssey. Fantastic.

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[Maddy]

Hi guys! Happy Friday! Up for my usual routine: work and then in for legs. Great session, a few rep PBs but ultimately happy to have everything feeling great across the board. Back home to continue work for the day, then off to pick up my partner from the airport. Rest day tomorrow and hopefully a lie in!

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[Maddy]

Hi guys, another busy rest day, up for my usual morning routine, check-ins and client work and then onto amendments and editing. Wrapping up the day very late now!

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[Maddy]

Hi guys, LONG day today. Up for my usual morning routine, work, in to train hams glutes and delts. Another MUCH better session with zero interruptions 🙏🏼 headed over to see my lovely grandma and then back home to wrap up the day. Tired!

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[Maddy]

I have never tried this diet but for the most part, I encourage you to be cautious and skeptical about diets that eliminate groups of foods. Like Clare and Allison mentioned, sticking to eating majority whole foods, having diversity in protein sources, carbs, fats, fruit, veg, fibre Will put you in a position where you can enjoy a large variety of foods and support general health. Why are you interested in this specific ‘diet’?

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[Maddy]

Hi guys, productive rest day today and for the first time in a long time I actually feel like I’m on top of my workload. It’s a nice feeling. Got a lot of editing done. After a very busy June/start of July I was doing my best to wade through a LARGE chunk of editing but am in a much better spot with it now. Steps hit, meals consumed and hopefully a good night sleep too

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[Maddy]

Hiya Joan,

Massive well done on your first show. You’re in a fantastic spot to move into a nice long period of growth. I’m assuming you are self coached as I’d usually suggest you speak with your coach and make sure you totally understand what to do next. I agree that as of now, focus on bringing food up, and expenditure down gradually based apon your needs (recovery, sleep, bodyweight, visuals, habits) Eventually being in a small surplus would be a fantastic spot to be in so you can be in a build for a long time. How are you getting on with this?

As for your split, both of these options could work, I’d suggest;

Lower, upper, rest, lower, rest, upper.

The split isn’t actually THAT important, it’s more a case of trialling it out, seeing that it suits your schedule, you recover well and make progress over time. And so I’d suggest you trial things out, see how you get on and then assess after a period of time.

If you have any questions don’t hesitate to ask us 👍🏼

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[Maddy]

I guys, very late night for me. Today was a great start to the week! Usual morning routine, in for quads and glutes and powered through un interrupted. LOVELY! It makes a world of a difference being able to stay in the session. Back home after to continue with work and wrapping up the day as we speak

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[Maddy]

I agree with a lot of what’s been said above. 2 rotations works really well for most, let us know what your leg training looks like and what your goals/needs are. We could help suggest if there’s a need for any adjustments as Michaela mentioned (order, rep range, execution)

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[Maddy]

Hi guys happy Sunday, a fairly chill rest day of a little client work, editing and house chores.

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[Maddy]

Hi guys happy Saturday. Usual morning routine and then in for hams glutes and delts. MUCH better training session today. Movements feeling all good it’s more a case of not being interrupted… a lot less of that today and will continue moving forward. I shall make sure of it

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[Maddy]

I agree that 4/5 days is usually a sweet spot.

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[Maddy]

Hi guys, happy Friday. Today was a bit shit haha up for a walk, work, sports massage and then back home to continue editing. On the way back a lorry smashed up my wing mirror and honestly I don’t have the capacity to deal with it right now so my wing mirror will simply have to be like that for now 👍🏼 late night again but hopefully a bit of a lie in tomorrow

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[Maddy]

Hiya Tommy, I’m in agreement with the comments from the athletes above. Andy has given you some actionable feedback. Macros are person dependant and ultimately what matters the most is that you’re able to make good progress in this offseason. Let us know how you get on in the coming weeks

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[Maddy]

Totally agree with what has been mentioned above. I have tried A/B rotations and have found that I actually prefer to repeat the week. I’ll rotate any movements out if I need to as and when. No right or wrong here just preference 👍🏼

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