Maddy
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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 -
Rest day today!
Usual Tuesday shenanigans, short walk in the morning and breakfast and then straight into laptop work. Mostly calls, check ins, emailing back and forth and customer service today! Very fun sitting inside while it’s lovely outside. Got LOADS of laundry dry too how fab. Took a break midday to walk into town and do some errands and hit my step count with ease and then back to wrap up for the day filming a walkthrough for a new starter and responding to clients. I’ll wrap up the day with my final meal, duolingo and rehab ✨ In tomorrow for hams and glutes again
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Hiya Alan!
You absolutely don’t HAVE to train legs if you don’t want to at this point in time! If training upper suits you better right now and is more enjoyable go for it. Louis mentioned more of a bro split focusing on separate body parts in each session (chest, back, delts, arms) which could be enjoyable. You can also continue with your rotation of push pull rest repeat, there’s nothing wrong with keeping it simple! It might also be beneficial to look at your physique and bring up areas you might want to improve with this period of time focused on upper training. By all means you can send pictures over and we would be happy to help make suggestions. At the end of the day if you’re making progress you’re happy with, and you actually enjoy your training then you’re good!
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Hiya Georgios,
Your protein intake doesn’t look too ‘extreme’ to me! While you’re looking to optimise the frequency of your bowel movements it’s not inherently ‘bad’ for you to be having bowel movements every 3-4 days UNLESS you’re feeling any serious discomfort or bloating or, your stool is particularly hard to pass. If that is the case and you’ve tried to improve your diet defo have a chat with a medical professional. Another question, how is your lifestyle right now? Are you particularly stressed, busy or tired? Sometimes due to life circumstances people can go through bouts of constipation and not be as regular as usual even if they have a varied diet! Try some of the diet changes the guys above have mentioned as well as general recovery like managing sleep and stress and let us know how you get on!
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Hello Hello!
Slept SO well last night and it set me up for a fab day today. Not too much on as I tackled a fair amount of training analysis yesterday so up for my usual morning walk and then breakfast/pre and emails. Then headed in for quads, glutes and a smidge of back. Today was fab. As I’ve mentioned I’ve been dealing with an ‘iffy’ adductor/groin but also some pretty frustrating shin/tibia pain through some compounds. Shin pain is almost completely gone but still being a little more thoughtful about how I press through my feet. It’s something that comes and goes as my bodyweight climbs
Managed to do some Bulgarians with 5kg in each hand. I literally couldn’t do this movement or just a lunge at bodyweight without pain/aggravation. Big win. Pendulum was fab, managed to touch 4 plates again and fingers crossed if things continue going well I’ll be able to break past that. Hack squats were fab too with zero pain and finally getting closer to my previous working weight.
It’s been a little while since I’ve felt like I can really push in a session without reprecussions but today started to feel more like my usual training. Big smiles.
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Heya B, as Clare and Meg mentioned, pictures would give a lot of information about your current physique and what might be best to do next! It’ll also help direct any feedback around specific areas to focus on if needed 👍🏼
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Code: LULU10 for smashing sups and fab garms