[Maddy]

Hiya Orán that’s no problem! If you’re aiming to stay natural and you’re unsure about a certain substance/pre/ingredient, the highest form of drug testing is with WADA. I suggest you cross reference anything you’re unsure about through WADA’s banned substance list here.

https://www.wada-ama.org/en/prohibited-list

You can search the substance and see if it’s banned in/out of comp. Alternatively, ask here and we can help 👍🏼

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[Maddy]

Hi guys, struggled to get my log up yesterday! Yesterday was quads and glutes. Really good session. Food is up and the push up commences properly now. Today I’ve been at my laptop literally all fucking day. Calls, check ins, accounts. I haven’t managed my time well and got bogged down. It happens and it’s frustrating but tomorrow is a new day

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[Maddy]

Hiya Michael. Super normal for lots of women to experience that (me included) I understand a little better what she’s looking to achieve. I suggest she focus on growth in her lower. If she has more muscle in her lower, the appearance of body fat on top of muscle will be more pleasing. I very much hold a lot of my body fat in my legs and as I’ve put more muscle on, dieted down a few times and continually worked on specifically building my lower, I have found that as I diet down, my body fat distribution is a lot more even and looks a lot better in my lower. It a long game thing but in the long run, more muscle in her lower = the appearance of leaner legs after a diet 👍🏼

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[Maddy]

Hiya Orán, Benners is correct. Have you seen a physio/chiro/osteo to help diagnose and rehab the issue? Sometimes these things can take longer than a couple of weeks to subside. With any injury/niggle a huge amount of patience is required.

Please outline what your anxieties around BPC157 are. Is it because you want to remain natural? Or is it because you’re unsure of the use? Letting us know helps us respond in an appropriate way 👍🏼

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[Maddy]

Hi guys! Busy day at WNBF supernaturals with my sister. The standard gets better and better each year! I didn’t handle her prep but was supporting as a ‘coach’ backstage with pumping up, glaze, keeping the mood light and honestly supporting my sister! She needs to bring better condition (she knows this) had a lovely day catching up with both my sisters talking about their recent competitions it was really nice

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[Maddy]

Also just to add, how is your stress management? Are you quite busy/handling a lot right now or over the past month?

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[Maddy]

Hiya Adam, just to confirm, you’re falling asleep at a certain time and waking up at 2am consistently? What time are you falling asleep? Are you then staying up from 2am totally awake or are you managing to drift back off to sleep? While unbroken sleep is preferable, if you’re able to drift back off to sleep, training is progressing, you feel rested and able to progress on the whole I wouldn’t stress too much about it.

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[Maddy]

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.

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[Maddy]

Hi guys late one today! Up and out for a walk early, check ins, meetings and then in for legs. Great session! Feels good to be training and eating a bit more knowing I’m making positive change. Watched my twin sister compete at Western euros via livestream. (She’s in Finland) Extremely proud that she came second overall with a gold medal for the deadlift, silver for bench and pb’d for squat. I can’t remember now if she got a medal I was just so happy she pbd. Great day!

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[Maddy]

Totally agree with the fact that if she wants to lose fat off her lower half she needs to be in a deficit/diet. If she has a lot of muscle in her legs and she’s trying to downsize (muscle wise) then training needs to be adjusted and likely sit at maintenance/deficit. If it’s the fact that she holds more body fat in her lower half then that’s a different story.

I’m a little confused as to what the goal is here (maybe just me)

She’s looking to downsize overall but maintain a fit and lean look?

If that’s the case but she wants to appear leaner in her legs, it sounds counter intuitive but building more muscle in any area will always improve the way body fat sits/looks. If that is the case, I’d suggest a diet first, and then focusing on building her legs and eating in a slight surplus. Training would need to prioritise legs too. 👍🏼

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[Maddy]

Hi guys happy Thursday! A well needed rest day and day spent catching up on so much shit. Up for a walk, breakfast, check ins and then absolutely blasting through my accounts. I can’t believe I got almost everything done. Just a few more bits then it’s all good to hand over. Finally got round to doing basic house things like hoover? Laundry? When I get busy everything falls to the wayside and it’s not till I seemingly ‘look up’ I realise I’ve let things go for too long! Feel like I’m on top of things a bit better. Maybe it’s just because I got a nice new candle from Sainsbury’s who knows.

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[Maddy]

If you’re performing the movement with better form/quality and progressing it well, there may be no need to increase volume. I’d stick to what you’re doing if you’re seeing growth and progressing well. You can try add in another set in time and see if you recover and progress from it but for now if you’ve just made this adjustment I’d stick to it

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[Maddy]

Hi guys happy Wednesday. Busy day! Up for a walk, check ins and a call with a client to go over a little posing and have a catch up on the lead up to her first show. Really nice to have a chat! In for hams glutes and delts today. Solid session even with back to back training. Really need the rest day tomorrow. Visited my lovely grandmother and then raced back home to continue work. I’m so far behind on the accounts for MAD and I’m seriously stressing about it. My own fault for not managing my time well. Tomorrow I’ll likely get up early to tackle it because realistically it needed to be completely done and handed over like last week 😗 whoops it’s okay

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[Maddy]

Hiya Nick, similarly to others I go for a walk in the morning and hit around 3-4k steps. Most days for work I’m sitting and so I try and go for little walks between meals and if it’s been a particularly sedentary day I’ll got for another walk in the evening 👍🏼 that way I manage to get some movement in and hit my step target

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[Maddy]

Agree with all the above! I’d place majority of carbs around the training window but ultimately there’s no issue having carbs in your final meal before bed. If you digest it well and wake up feeling good then you’re good to go. I remember you mentioning that you have a very physical job so this may suit you well if you find you have to be quite active

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