[Phoebe]

Hey guys!

Touch down in Alicante. We are all settled, it was a smooth flight and the apartment is really nice and spacious which is great!

We’ve had a little stroll for a coffee when we arrived, then headed to the shops for our fresh food. I always pack the essentials with me that I know I will be needing carbs and fat wise, then we only have to purchase fresh bits. It also takes a little bit of stress off of finding different things.

The food worked a treat yesterday, woke up so much fuller and on track with the plan we have set out!

Rest day for me today as we’ve travelled, will prep some food tonight for tomorrow but the adgenda will be pump session (if needed) , register, hair wash, tan, chill 🙏🏼

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[Phoebe]

Hey guys!

Woke up only .2lbs heaving than yesterday so we’ve ran higher carbs & fats today with an additional higher calorie meal as the look still had room to push fullness.

Tomorrow we fly in the morning so will be usual check in first thing but pro/fats for the first 2 meals just to be of the safe side with any fluid retention.

Can’t believe I compete Friday! That’s come around so fast!

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[Phoebe]

Yes creatine does also work as a GDA too, kuba used it in my carb up and I did feel like it helped hugely 🙂

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[Phoebe]

I fully agree with hilly here.

Is your client currently doing any CV work? LIIS or HIIT?

Like holly states, it could potentially be that your client was a touch nervous / stressed when taking a few of the readings. Always do 3-4 readings and take an average of them all.

CV work should help to improve the BP alone.

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[Phoebe]

Hey guys!

A little drop in scale weight this morning woke up 138.2 so a touch more carbs and fats today.

Work first thing, then I’ve had a photoshoot this morning, posing practice and then just getting all organised for Wednesday 🙂

I was pop this mornings fasted check in pic below.

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[Phoebe]

Yes! Tbjp performance Isolate is the best quality!

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

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[Phoebe]

Hey guys! I hope everyone has had a great weekend!

Currently 5 days out, wow that’s really has flown by!

I’ve super happy with how much sharper my hams and glutes are, so I’m excited to see what the look is like on stage!

Today we ran with a little more carbs too 🙂

Tomorrow is rest day, I have a photoshoot and then will be getting the remainder of my stuff sorted and finished packing ready for the flight on Wednesday!

I will pop a little update from this mornings fasted check in.

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[Phoebe]

I would just ensure that you hit your total step count and then any cardio done on top of this measure if separately.

If your goal is fat loss then I personally prefer doing a larger walk first thing, but ensuring this is away from my training window so it doesn’t impact performance or recovery.

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[Phoebe]

I would definitely seek advice from a physio or a sports specialist and see if they can pinpoint the problem.

It would be worth getting some deep tissue work done around the area too. This will help reduce any tension that could potentially be causing a nerve impingement.

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

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[Phoebe]

Hey guys!

I hope everyone is having a great weekend!

The look is tighter this morning so I am very happy! More food and reduction in output, we are in a place now where we just continue to fill and cruise into the show!

Rest day for me today 🙂

I’ve been to collect my bikini from babet, she is so talented! I had no idea what I was going to be like but it shines amazing, I can’t wait to wear it!

Tomorrow I have a morning in the studio, my last lot of posing clients before the travels and show next week so I can get all sorted 🙂

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[Phoebe]

If they digest well for you then there is no problem at all 🙂

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[Phoebe]

Hey Connor,

You can buy most of the following in sweetened or unsweetened. I would always go for the unsweetened option

Almond milk
Soya milk
Oat milk
Cashew milk

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

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[Phoebe]

Hey guys!

Officially 7 days out today! The get fresh process started yesterday! Today food a touch higher again with another reduction in output. The look is tighter from the additional food and rest yesterday, I’m getting excited now!

Had a really good glutes session today too which was good!

Tomorrow I will get the cases packed ready so I can chill the days coming up to the flight 🙂

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

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[Phoebe]

Hey Aiden,

Please could you post some clearer physique pictures so we can assess your current body composition.

Firstly I would like to suggest some changes to your current diet set up and add in some different carb sources. I understand you are trying to ‘deplete’ but fruit is still a carbohydrate. I personally wouldn’t be having the 2 green apples as an snack and reduce the amount of fruit in your pre bed meal.

Try splitting your meals into 1-6 rather than 1-5, snack, dinner, dessert. Within these meals you could reduce your total fruit and then split some of your fruit intake to be spread throughout 2-3 of these meals, replacing the remaining carbohydrates with some starchy carbs that digest well for yourself such as rice, potatoes, cream of rice, oats, pasta.

Are you currently eating any veggies at all?

Onto your refeed, it seems like in your most recent refeed you had abit of everything you was craving! I personally would try a different approach, 100% change and reduce the amount of food sources you use.

Every single individual responds differently but IMO try a ‘clean’ refeed or high day where you consume more of the food that is already in your diet then if needed potentially a higher calorie meal such a burger & fries or steak & chips.

This isn’t the way for everyone and it’s just a case of finding out which approach works best for you. However you must ensure the physique and body composition warrants eating all the food you ate on your previous refeed.

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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!

A bigggg drop in scale weight today, which explains why I felt like death yesterday. 😂

Today baseline diet has been increased and reduction in expenditure. I managed to get myself booked in last minute with rich for a deep tissue massage this afternoon. Then sofa bound with a film on to try and chillax.

We are there now! It’s just a case of managing fatigue and getting fresh. I know that the look will get tighter and sharper as the carbs go in too, so I’m really excited!

I had a target in my head to get to 137lbs, this morning I was 136.2lbs! Kuba drilled it in my brain at the start of my prep, wherever the mind goes the body will follow. So I was determined, and it happened!

The work is done ✅

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