Maddy
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Tuesday my usual rest day! Had a lie in after going to the cinema last night and finishing my last meal pretty late! Today’s rest day is mostly surrounded around check ins, editing and customer service work for MAD. Still have some steps to hit and a meal to finish. Wrapping up the day now and an earlier night ahead of tomorrow’s Hamstring, Glute and delt session. Food is up a bit on a rest day too now so happy days ✨
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Heya Tobi,
The guys above make some really good points and I agree with all of them! Rather than focusing on ‘resistance profiles’ as such, have a look at some of the above comments to help structure your training towards your goals and have a watch of Jordan’s YouTube channel! You’d be surprised how much you can learn from having a quick watch!
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Hiya, Clare and Kuba make a great point with increasing protein a little across your meals. In theory your digestion should still be good (similar to how it is now) and hunger shouldn’t be affected too much either. Stick to that for a couple of weeks and let us know how it goes. If you find your digestion takes a hit and you’re managing other variables well then you’ll know to pull back a touch.
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Hiya Daniel!
What time do you have available to be in the gym (how many times a week)? With a family involved I’m sure you’re kept fairly busy! Also, can you think back to a time when you were training consistently and you really enjoyed your training? If so what split was that? Let us know and then from there we may be able to be more specific with what split may suit you now. To be fair, if you consider yourself to be back at beginner level, getting stuck in with any split will most likely reap some reward regardless!
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Hello hello, great start to the week and I’m wrapping up for the day now. Same morning as always, short walk and then breakfast and work. Mostly training analysis. Then in for quads, glutes and back. Very happy with my compounds and they’re feeling a lot better compared to a few weeks back. Pendulum and Hack squat are back in usual range for working sets and hopefully I’ll be able to progress them further. All other movements have been slowly progressing regardless so I’m pretty happy. Food is up a touch too as I’ve consistently been teetering around the 62.5-63kg mark for a couple weeks now. Appetite is really good so I’m happy to push on x
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Lovely chill Sunday today after a busy end of the week! Woke up after having a fat lie in, breakfast and then caught up with clients to round off the week. Went for a short walk and watched copious amounts of sports on the tele. Had a takeaway curry for dinner (it was great) and now ready for a decent night sleep in preparation for Quads, Glutes and Back tomorrow x
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Hiya Georgios,
What is your goal with your diet right now?
Your protein intake doesn’t look super low to me. If you’re worried you’re under eating on protein there are some of the other things to consider; Are you sore often after training? Have you been making progress in the gym? You may benefit from eating slightly higher protein if you find that you’re lagging in these areas! Let us know a bit more about the above and then we can confirm if increasing your protein is beneficial. If you’re making good progress and you rarely get doms or any soreness (and you’re training hard) your protein intake is most likely right for YOU.
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Hello hello!
Back very late today. Up early to drive down (technically up for me) to Cambridge to train with my client Kerry at Le Coach Fitness. Super cool gym, lots of old school kit and great vibes. Had a really fun time. After training we went through some posing. Defo made me realise how I NEED to step it up! Long drive back as I got stuck in lovely traffic and then spent the rest of the day seeing family. Finally back home and I’m exhausted after a string of late nights and early starts. VERY ready for a lie in.
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Hello hello!
It’s been a long day! Up for my usual walk, breakfast, work and then in for an amended session today. Hams and glutes (I would usually do tomorrow) But I’m training with a client tomorrow and following suit with her program. Mostly training analysis today and catching up with family abroad over the phone. Time has just flown today! Up early tomorrow x
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Heya Kbb
I think Alison and the other athletes make a really good point! Review your ‘why’ and what you want to be achieving out of this! In the long run it’s always better to adjust training so it’s something you actually enjoy. Bodybuilding (whether it be competitive or just for fun) is a lot more enjoyable and most of the time easier to continue with if you like what you’re doing.
There is an element of ‘getting it done’ if you’re looking to be competitive but if not, I suggest reviewing your split. Pulling back the volume a touch so your sessions feel less daunting. It may feel like one step back but in the long run if you can continue making progress for 5 weeks + without feeling burnt out it’s for the better in the long run!
Assess how you’re approaching your sessions too. Try taking a new pre/pump product, find a new playlist to listen to and approach your sessions with a positive mindset. These seemingly small things can help you enjoy training a lot more and help you push through when you mentally feel fatigued.
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Thursday’s are as usual a rest day for me. The usual, morning walk, breakfast and then straight into check ins. Finished them a lot earlier than anticipated so packed a few orders for MAD. (my little clothing brand) went for a short walk in the afternoon to the post office then came back to wrap up for the day and chill x
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Hiya Frankie,
This looks like a great start! Remember to take into account what the other athletes mentioned on the previous post;
– If you’re very hungry eat more voluminous foods to help with satiety rather than increasing kcals solely on that feeling .
– Make sure you’re taking into account your training performance, average scale weight and check in pictures to help you make decisions on when to increase food or expenditure.
If you’re unsure of anything or want further advice, don’t hesitate to reach out again!
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Hiya Georgios,
I agree with Kamara! You may not need to change your split but instead assess exercise selection and sometimes range of motion and load. When you strained your back did anyone let you know what was strained and do you know what triggered it? Let us know (if you know!)
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Fairly busy day today! Up for a short but very hot walk this morning and then breakfast and laptop work. In for hams, glutes and delts. By FAR my longest session of the week especially as I do a fair amount of rehab pre. Popped in to my grandmas and then spent the evening responding to clients, training analysis and more customer service work. Feeling very ready for a rest day tomorrow!
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Hey Alan,
That sounds tough but great that you’re willing to focus on what you CAN do with upper! Everyone on the TBJP team provides coaching services and often include their Instagram names in their comments so feel free to reach out to any of us for a consultation!
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Code: LULU10 for smashing sups and fab garms