[Phoebe]

Hey! Do you currently take visuals at the moment?

If not start doing these at least one day a week so you can compare.

With everything you have stated, I would continue with the fat loss phase and try to get as lean as you can, I would start by reducing your fats. This along will see I nice shift in body composition.

Adjust your training volume as needed to help with performance and recovery too!

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[Phoebe]

Hey guys!

Rest day for me today! A day of Skype and in person posing clients, I’ve also had rich for massage, just the usually, focusing on my posterior!

Ready for glutes tomorrow before I rest up over the weekend 🙂

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[Phoebe]

This will be more of a trial and error, try adjusting your volume and see how you get on with the additional grappling , and where your full rest day would be best placed.

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[Phoebe]

Hey guys,

Hams & glutes for me today, a great session, it went as follows

Abductors x3

Banded Hip thrust machine x3

DB RDL x2

Lying ham x3

Glute kickbacks x3

I also had some posing clients.

This evening I nearly Knocked myself out, smashed my head on corner of the oven, luckily only took a layer of the skin of and a small bump so far, with some ice on it hopefully it won’t turn into an egg!

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[Phoebe]

This is very person dependant, for instance do you need 2 training day meals plans, one that is higher on the muscle group that you need to bring up the most/the most demanding, slightly lower for the other training days, then even lower on your rest day.

You can put more info in here about your current set up and we can help advice you from there 🙂

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[Phoebe]

I agree with the guys above here!

Keep up with the higher carb meal the night before, I would be swapping out the muffin to something like COR+iso+nut butter or dark choc, or even make some baked cookies/oat cakes using this so you can easily eat it at 5am similar to the muffin.

Then I would take out the whey and banana and just have your intra with sustain/performance fuel for your carbs and MPS max.

Then follow with your post workout meal 🙂

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[Phoebe]

Hey guys,

A lovely day with the sun shining for a change 🙂

Upper today for me, a great session! Definitely feel like my physique is pretty balanced now which I’m happy about! Still need more but we shall see 😃😃

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[Phoebe]

Hey guys,

A busy morning of client work before a great leg session!

Todays session went

Abductors x3

Booty builder x3

Leg press x2

Reverse lunge x1

Smith machine squat x2

Adductors x2

45 degree Hyper x2

A great session! Felt nice and strong, ready for a good sleep tonight 🙂

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[Phoebe]

I would definitely get one private as NHS is a very long process. Nathan’s is resmed and he gets on with it very well. You do have to stick it out when you first start using it as it’s quite uncomfortable to begin with

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[Phoebe]

Hey guys! Hope everyone has had a great weekend!

I’ve had some one to one posing clients this morning.

I also went to see my friends at lunchtime for a nice coffee and catch up, it was so lovely!

Later on this afternoon was just a nice dog walk with nath and then we watched a really good film! So a nice relaxing evening chilling and ready for a busy week!

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[Phoebe]

Yes agree with hilly here, is there anything at all that you may of changed? Sodium intake also??

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[Phoebe]

Hey guys,

I hope everyone’s ok and having a great weekend!

Rest day for me today due to a super busy day in the studio. Lots of one to one posing clients, most of them being very close to stage now which is great!

This evening I have caught up on a little bit of work and then chilled with Nathan and the dogs 🙂

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[Phoebe]

Hi Tom,

Did you notice any water retention when first starting on the GH???

Have you seen an increase in scale weight?

The high days, how did you body respond to these?

It could be a number of things but a little more information would be great to see if it is due to inflammation or other reasons.

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[Phoebe]

Hey guys.

Client work nice and early before a morning upper session. It was a good session too, feeling nice and full in the upper!

This afternoon I had my hair done, had some posing clients and then this evening me and Nathan have been to see our friends and their babies, it was a lovely evening x

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[Phoebe]

Hey buddy,

I think definitely go be feel, but usually after 1 rest day after travelling when you arrive you should be fine to go straight in to your usual split and training routine if time allows for it and then train as usual. I would however potentially run a couple of extra rest days if needed based on your routine due to jet lag, but only if needed. Usually one day to get sorted and get organised is enough for some, but if not you may need to reduce your training volume slightly that week as you adjust back to the different time zones.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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