[Phoebe]

Reduction* in carbs (won’t let me edit)

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[Phoebe]

This depends on the individual and depends on how many calories you have to play with. If you are in a dieting phase or a surplus.

You may find that in an improvement phase you don’t need much of a recursion in carbs on a rest day due to the recovery demand from training. Some individuals have set off plan meals on rest days which naturally bumps up their carb intake for that day.

Trial the slight reduction in carbs and assess scale weight after your rest days. If you are consistently dropping after a rest day I would recommend bringing calories up on that day.

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[Phoebe]

Hey guys,

Weight up 2lbs which is exactly what we needed! Food a touch lower today with a little full body pump session.

M1 – 50g smoked salmon, 2 eggs, 150g sourdough, 100g pineapple

M2 – 70g COR, 20g dark choc, 100g banana, 20g iso

Intra as usual

M3 – 90g COR, 150g berries, 25g iso

M4 – 100g chicken, 80g jasmine rice

M5 – 100g chicken, 80g jasmine rice

M6 – 20g iso, 70g oats, 100g berries, 20g almond butter, 25g raisins

Tomorrow we will pull down a little more and dry off a touch 🙂

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[Phoebe]

Hey guys,

Travel day for us today. I took a 2lb drop this morning so more food was needed today!

M1 – 50g smoked salmon, 2 eggs, 2 bagels, 150g pineapple

M2 – 100g chicken, 80g jasmine rice, veggies 2 caramel snack a jacks

M3 – 100g chicken, 80g jasmine rice, veggies 2 caramel snack a jacks

M4 – 80g COR, 100g banana, 20g dark choc, 20g iso

M5 – large five guys burger & chips + muffin

M6 – 20g iso, 100g oats, 100g berries, 20g almond butter, 25g raisins

This should do the job so we can start to taper back down tomorrow 🙂

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[Phoebe]

Hey seb, I agree with Nathan and Oscar here.
Try not to overthink and just keep working hard and progressing in the gym. Once you see a stall in scale weight reasses your set up and increase in cals across the day from carbs.

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[Phoebe]

Hey guys,

Minimal steps today. A busy day of client work, upper, massage, eyelash appointment, hair, bikini pick up and packing. The body responded quite nicely to the food yesterday. Today we ran

M1 – 50g smoked salmon, 1 egg, 100g sourdough, 150g pineapple

Pre – 70g COR, 100g berries, 20g dark choc, 20g iso

Intra – 30g sustain, creatine, MPS max

Pre – 90g COR, 100g berries, 20g dark choc, 20g iso

M4 – 100g chicken, 75g jasmine rice, veggies

M5 – 100g beef mince, 350g potatoes, veggies

M6 – 20g iso, 70g oats, 100g berries, 20g almond butter, 25g raisins

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[Phoebe]

Hey Seb. If you would like to pop some pics in here then we can give you our opinion if you need more arm work or not 🙂

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[Phoebe]

Hey Daniel,

I agree with hilly here. How do you visually look? Have you been taking pictures at least weekly so you can compare?

If no visual changes then I would look to increase output. Increase your daily steps first and hit 11k daily 🙂

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[Phoebe]

Hey guys,

Today we starting filling up, we hit 139.2 so it was needed. Minimal steps today too.

M1 – 50g smoked salmon, 1 egg, 150g sourdough, 150g pineapple

Pre – 90g COR, 100g berries, 20g dark choc, 20g iso

Intra – 30g sustain, creatine, MPS max

Pre – 100g COR, 100g berries, 20g dark choc, 20g iso

M4 – 100g chicken, 75g jasmine rice, veggies, 2 caramel snacks jacks, 100g pineapple

M5 – 100g beef mince, 350g potatoes, veggies, rice crispy square

M6 – 20g iso, 100g oats, 100g berries, 20g almond butter, 25g honey

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

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Rest day for me today!

Last day of lower food before we start filling up tomorrow.

Step count reduced today, just posing clients 2 short dog walk and lots of housework, packing and getting organised ready to leave for France on Wednesday.

We are ready to rock 🙂

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[Phoebe]

Hey! Welcome! 😊

Keep us updated with your progress and we can help her, any questions don’t hesitate to ask 😊

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[Phoebe]

Hey guys,

A busy morning of client work and posing clients in the studio. Followed by upper today!

Crazy that I’m a week out today!

Kamara and jimbob came round for a catch up this afternoon too which was lovely 😊

Then an evening dog walk with nath 🙂

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[Phoebe]

Fully agree with the guys above here!

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[Phoebe]

Hey guys!

Glutes today for me, I had cam filming for my YouTube and it was a pt session with Haran.

A really good session today, strength felt in a good place.

Can’t believe how quick the show is going to come around! Tomorrow I will be 1 week out! Wowwww! It’s crazy!

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[Phoebe]

I agree with the guys above here. Unilateral work will be perfect for you 🙂

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

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