[Phoebe]

Clare has literally hit the nail on the head here. Having a good pre bed routine will help with your sleep hugely! Implement all of the above that Clare has wrote, and I’m confident your sleep will get better!
Be strict with yourself to stick to the routine you set.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!

I forgot to post my check in pics from start of the week so here is some from today!

No changes, things are moving nicely, think the changes should see us through. I am going straight onto bi weekly check in, both in person and pictures for nath.

I’m happy with the look, and it is evident that I have more tissue in my hams, glutes & adductors, so hopefully the body fat comes off nicely with the extra tissue there this year. Obviously I’m not deluded and I know more glute density is needed, but I think I’m on the right tack and have progressed nicely, but we shall only truly see when I am lean again.

Probably about 30lbs to come off from this, maybe 35lbs to my lowest/flattest/leanest.

Today I have trained glutes and side delts. Session went as follows.

Glute kickbacks 3 way 3 x 10/10/10

Booty builder x3

Belt squat x2

Lying ham x2

Walking lunges x2

Adductors x2

Torso supported DB side laterals x3

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

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[Phoebe]

Hey guys,

Rest day for me today!

Body is responding nicely, both visuals and scale weight. It’s always nice when things start moving from the get go, I feel like mentally it sets you up quite well too 🙂

Cardio and little dog walk done early. My walk is only 3k steps with the dogs as I naturally build my steps up with it walking far so I’m consciously trying to not go over my steps ready for when they need to be increased.

I’ve had both Skype and in person posing clients today. New starter set up and a nail appointment.

Busy day tomorrow 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!

Busy and productive day today!

Client work this morning. Some housey bits, little dog walk and a great session.

Todays session has been changed slightly with a reduction in back work across the week.

Abductors x3

45 hyper x2

Hip thrust x3

B stance RDL x2

Kas kickback x3

SA reverse bench pull down x2

Rear delt row x3

A great session overall 😃

Instagram: phoebegoodwin1

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

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[Phoebe]

Air fry, ninja is the one!

Instagram: phoebegoodwin1

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 gio!

I agree with the guys above! I would look to pull off another 30mins as sometimes when athletes compete, there is room to pull off a little more.

Next time you push up I would aim to pull back a little earlier, this way body composition will be even better during your next push.

Keep up the great work 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys,

Weight back down today after the little increase from the off plans at the weekend!

Today rest day, 30mins cardio

Client work

Posing clients

And my own posing practice 🙂

It’s so easy to get my steps in running around after the puppy! I don’t usually struggle anyway, but I literally didn’t leave the house and was on 10k.

Instagram: phoebegoodwin1

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]

So excited to follow this Allison!

Instagram: phoebegoodwin1

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 Tom,

Great work so far! As much it is great to be in a surplus for a longer period of time, it is also important to not let body composition run away. I would aim to pull off a little more body fat, then this will put you in a great position to push back up nice and steadily.

But also, if you continue being consistent with your nutrition and training hard, your body composition should naturally improve anyway! So go in the gym, train hard and enjoy it 😀

Instagram: phoebegoodwin1

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!

I hope everyone has had a great Monday!

Today marks the start of my 2023 prep! Which is exciting 🙂

I’ve had some changes to my nutrition & output set up, along with the addition of lipolytics being added in.

Prep amendments

TD

M1 – 120g salmon fillet + 150g veggies

M2 – 120g chicken + 50g jasmine rice + 100g veggies

PreWO – 80g COR + 25g iso + 20g dark choc + 100g berries

Intra – EAA’s + 20v sustain + 5g creatine

Post – 30g iso + 100g coco pops + 100g berries

M5 – 120g fillet steak + 200g potatoes + 100g veggies

M6 – 25g iso + 50g oats + 100g berries + 20g almond butter

NTD

M1 – 120g salmon + 150g veggies

M2 – 120g chicken + 50g jasmine rice + 40g avocado + 50g pineapple

M3 – 25g iso + 50g COR + 20g dark choc + 100g berries

M4 – 120g chicken + 50g jasmine rice + 40g avocado + 50g pineapple

M5 – 125g lean beef mince + 200g potatoes + veggies

M6 – 25g iso + 50g oats + 20g almond butter + 100g berries

Output

5 x 30mins LISS (none on Monday & Friday lower sessions)

12k steps daily

Supps

40mcg clen

5mg yohimbine

100mcg T4

25mcg T3

1IU GH am fasted, 1IU GH pre bed

Instagram: phoebegoodwin1

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 Tom,

Great work so far! As much it is great to be in a surplus for a longer period of time, it is also important to not let body composition run away. I would aim to pull off a little more body fat, then this will put you in a great position to push back up nice and steadily.

Instagram: phoebegoodwin1

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]

We are back in the trenches 😈

Kuba added an extra 50g rice to m4 & 50g cor to m5 so we are feeling more alive today!

I really do love this part of prep when everything is quite dark, hard and I’m suffering haha.

We are back down to baseline diet today alongside 15k steps to get this last bit of fat off.

I am getting a little nervous for the show now as I still feel like a little baby at the moment 😂 reminding myself that I’m not the Erin back in 2021 anymore.

I thought it would be cool to show you guys a comparison of then vs now.

Your own progress photos are the ONLY ones you should be comparing yourself to. Although I post mine on social media, I never really look through my feed especially at the back end of a prep.

Be focused on your own journey, keep your head down, block out the noise and tick your boxes with 110% effort every single day.

I bodybuild because I love training and the stage is simply the icing on the cake for me 🙂

My training has actually been incredible this whole prep but especially the past few weeks now that fatigue management is in place.

Awesome Erin! It’s only natural to feel some nerves! But you got this 🙌🏻💪🏻

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!

A busy and lovely Sunday!

Some posing client and in person check ins first thing this morning before a day out watching gladiators!

We went to support Jamie the giant and he did soooo well! The show is going to be great and it’s so nice to see him progress with this!

My and Nathan have also had some sushi this evening from Edo, my last off plan 🙂 let the prep commence!

Instagram: phoebegoodwin1

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

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[Phoebe]

I prefer fasted, but as long as it gets done in the day, that is away from your training window if possible, then wherever it is placed best for you.

Instagram: phoebegoodwin1

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!

Happy Saturday!

A busy day in the studio today

, a mixture of both males and female. It’s very hot in the studio now so I have tried to cap no more than 7 sessions in a day, this will benefit me when getting into prep too! 😀

Today has been rest day, I am looking forward to falling back into my usual split from Monday!

I will be popping my dietary and supp changes in here as my day 1 prep starts. It’s exciting 🙂

Instagram: phoebegoodwin1

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