[Phoebe]

Hey guys!

Glutes day today and ready for more than one day rest in between. I won’t do this again!

Todays session

Glute kickbacks x3

Smith hip thrusts x3

Belt squat x2

Single leg press x1

Walking lunges x2

Adductors x2

Single leg hyper x2

A great session overall 😀

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[Phoebe]

I also don’t change my routine when dieting neither.

I will use the same food sources just the quantities will change, aiming to keep my highest carb meals around training.

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[Phoebe]

Hey guys!

Today was rest day today! Much needed too!

A busy day of client work and some posing clients.

I have also been for a lovely dog walk with nath and this evening have been getting him all checked in and sorted ready for setting off to the airport early hours as he’s off to sweeden tomorrow 🙂

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[Phoebe]

I fully agree here. Keep your volume in legs the same and, see how your recovery is and assess

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[Phoebe]

Hey guys!

A great day today! Busy but good!

Client work this morning before a PT session with Haran, a really good session! Still my same programme just Haran put me through the session. I have big goals so want to make sure everything is perfect 🙂

Then a busy afternoon in the studio with one to one posing clients! 🙂

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[Phoebe]

I would always be cooking my eggs and egg whites over raw.

You could always make an omelette the evening before and eat cold in the morning if you are short for time?

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

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[Phoebe]

Hey Mark,

Can you think of anything at all that you have changed? On top of what hilly has asked have you also potentially changed your fluid intake?

Time you are eating your meals pre bed?

Activity?

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

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[Phoebe]

hey guys!

Maintenance phase has started. Cardio added in & food decreased.

20mins LISS added in daily

10k steps

TD

M1 – 2 whole eggs, 2 turkey bacon, 1 bagel

PreWO- 25g iso, 70g COR, 100g banana, 20g dark choc

Intra – 25g mps max, 20g sustain, 5g creatine

PWO – 30g iso, 100g rice crispies, 100g berries

M4 – 125g fillet steak, 300g white potatoes, veggies, 50g pineapple

M5 – 120g salmon fillet, 60g jasmine rice, veggies, 100g apple

M6 – 25g iso, 60g COR, 20g almond butter, 100g berries

NTD

M1 – 120g salmon fillet, veggies

M2 – 125g chicken breast, 50g jasmine rice, 60g avocado, veggies, 50g pineapple

M3 – 20g iso, 50g COR, 100g berries, 20g almond butter

M4 – 125g chicken breast, 50g jasmine rice, 60g avocado, veggies, 50g pineapple

M5 – 125g beef mince, 1 brioche bun, 150g sweet potatoes, veggies

M6 – 20g iso, 60g COR, 100g berries, 20g almond butter

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys! Happy Monday!

A busy day in the office today before my glutes session.

I was feeling a little broken at the start as due to changing my split by one day last week it has had a knock on effect leading into my split this week, so I’ve only had 1 day in between each of my glutes sessions since Tuesday, luckily I had rich tomorrow for my deep tissue work, that should set me up nicely for Wednesdays session!

We have also had a goodstyle team shoot which was fun 🙂

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 Benjamin,

I would look to increase overall mass and keep building everything up!

Posing wise, you could do with working with a posing coach or watch some YouTube videos going through the basics and fundamentals, then you can build on top from here.

Instagram: phoebegoodwin1

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!

Had a great day!

Posing client this morning before meeting some friends for a lovely dog walk and park.

This afternoon me and Nathan have been for a Sunday roast which was so nice!

Think it has to be one of my favourites!

Looking forward to another busy week!

Instagram: phoebegoodwin1

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

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[Phoebe]

I would take your full serving pre bed, away from your training window.

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,

I have recently started doing my base coat myself using protan, then having my top coat and glaze done by the tanning team on show day. This just ensures you don’t stand out for having a different colour tan to the other athletes.

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!

A very busy day in the studio today! A mixture of male and female clients, which I like as it mixes it up with the posing 😀

I then had glutes session after work.

Took a good warm up to get into it the a good session 😀

Will be back to my usual split from Monday!

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!

Today was upper today 🙂

My usual session, had a great session after my posing clients 😀

Ready for another busy day tomorrow and final glutes session of the week!

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