[Maddy]

Hi guys happy Monday. Usual routine today. A walk, breakfast, work and then in for quads and glutes. It was a very normal very mediocre session. I usually look forward to my Monday session with a little anxiety because it’s heavy and hard but today I just couldn’t get my mind into it. Likely after a week pulled back I’m just a little off. Silver lining is my SI and groin feel okay and didn’t cause any issues. My adductor on my right side only now feels a little over stretched but overall not bad bad. Roll on the next session

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[Maddy]

Hiya Erik, to my knowledge, and as the guys mentioned above, there isn’t really anything one can take to make you taller. Out of curiosity why do you ask?

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[Maddy]

Hello hello today has been surrounded around family and work. SI is feeling not 100% and after a morning of sitting at. Y laptop it was very pissed off. Stretched out a little and tried to release my psoas and have been cautious through the day. We’ll see what quads and glutes ends up being like tomorrow 👍🏼

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[Maddy]

Hi guys, up early today to get a quick ham and glute session in. I didn’t go crazy given my SI and groin have not felt fantastic over the past week. Session was good, no pain or discomfort but I DID play it pretty safe. Went into central with my sisters and had hot pot ✨ spent the evening chilling with fam

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[Maddy]

Hiya Kirt. I do agree with Oscar in regards to sleep. I think it’s also important to note that as you are a shift worker, often following a set routine (mon-sun) can sometimes have you feeling particularly tired for some sessions and under recovered. I suggest you set your training around your schedule to avoid days where you anticipate being particularly tired. When thinking of sleep (and bodybuilding in general tbh) a lot of the time it’s about stringing together weeks of consistent sleep, one day of poor sleep can absolutely throw you off so scheduling your training as well as finding a routine around sleep for the days you work nights may be beneficial. I don’t think you need to change your training, more look at your recovery variables (sleep, food, stress and supplementation)

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[Maddy]

Hiya Adrian, there are calculations to give a rough estimate of maintenance kcals but these can often be inaccurate. The best and most accurate way to help your friends is if they keep track of their input (food they’re eating), training and bodyweight over a week or two. If their weight remains the same then you’ve found their maintenance. As Clare mentioned, it does require consistency and is much easier if you/they follow a routine.

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[Maddy]

Hi guys, spent the morning in Dublin and flew back home today. Did a little work, food shop and chilling for the rest of the day 👍🏼 less discomfort in my groin and SI even if I have been doing a lot of walking. Hopefully things are settling.

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[Maddy]

Hi guys day 2 in Dublin and so far so good. Up for a walk and breakfast and then walked around the city for a couple of hours and got drenched. Came back to the hotel to do a little work and complete check ins and now off to chill for the evening and watch the darts 👍🏼

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[Maddy]

Hiya Ben,
I totally agree with the guys above. You may not need to change much. Allison made a great point to not change anything just yet and see how you respond to this new role. That makes things very simple and easy to adjust. If the extra activity has bodyweight trending down then an increase in food may be needed. If not much changes then you’re good to keep keeping on. Keep an eye on other areas of recovery like sleep and stress as you take on a more demanding role 👍🏼

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[Maddy]

Hi guys, flew to Dublin today and my groin is NOT feeling great. I’ll be doing a fair amount of walking and will see how things go. SI seems okay but groin is pulling more than pre treatment. Usually it’s totally normal to feel a little shit before things settle if you have any adjustments. This isn’t my first rodeo 🥲 we’ll see how the next few days go

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[Maddy]

Not much more to add! I agree with the guys above. I tend to train midday and take any anti inflammatory supps before bed 👍🏼

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[Maddy]

Hello hello. Very busy day back and forth as well as doing check ins. After yesterday’s treatment I’m feeling tender. Trained hams and glutes today and I’m feeling my SI and groin not feeling great right now. Womp womp I’ll see how things progress through the week

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[Maddy]

Hi guys, Chill Monday! Chiro appointment at 11am but the drive is about 2 hours… so left at 9am. I’m glad I stuck to this appointment as I could feel my SI getting a little tight and psoas too. Resting for the rest of the day and then ease into a e session tomorrow. Popped over to see Mr Jeeves (the best dog in the world) and we went for a walk and then back home for a quick shop and home

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[Maddy]

Hiya David, I would feel absolutely fried if I did this and it would likely bleed over into having poor sessions after and get stuck in a loop of feeling tired and making little progress. I personally wouldn’t program things this way. I think if you’re able to hold on to that excitement for each session you get to sldl you’ll make great progress over time 👍🏼

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[Maddy]

Hello hello happy Sunday, resting today. Steps hit, meals eaten and a tiny bit of work done. Mostly chilling 👍🏼

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