[Phoebe]

Hey guys!

Rest day for me today! Client work boxed off early and then rest of the day spent site seeing around Lille, before we spent the afternoon watching the men!

The show has been ran superbly! Our teamie Marc is currently battling it out for the top spot!!! With an invite to the O! How exciting!

They are long days, but so worth it to watch them!

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

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[Phoebe]

I agree with both Clare and Hilly here.

Every individual is different and it may affect one female slightly different than another.

I would always opt for shorter cycles of a low dosage to reduce any kind of side effects.

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[Phoebe]

Hey! I would definitely supplement with TBJP oh mega pharma pro, this the highest quality omega you can find.

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[Phoebe]

Hey guys!

Happy Friday!

Client work boxed off early then a hams & glutes session! Really good session ahead of the 2bros show!

It’s been great to sit on the other side of the stage for a change today and watch both the amateurs and the pros.

Currently just waiting for the finals for the bikini pros, but again it has been a fantastic standard with being so close to the Arnold’s!

Looking forward to watching Jamie & Marc in the open tomorrow!

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[Phoebe]

I don’t see any issues with this at all. If you have a little more time on a weekday to catch up on sleep in a morning and allows more time for your training sessions then stick to that.

Everybodies lifestyle is different and if this is what works for you and gives you the most benefits with sleep quantity and sleep quality then this is perfect 🙂

Hi phoebe thanks for the reply I will probably do this now [/quote]
You are welcome 🙂

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[Phoebe]

I don’t see any issues with this at all. If you have a little more time on a weekday to catch up on sleep in a morning and allows more time for your training sessions then stick to that.

Everybodies lifestyle is different and if this is what works for you and gives you the most benefits with sleep quantity and sleep quality then this is perfect 🙂

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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]

Personally to target rear delts, I prefer reverse pec dec or a cable rear delt row using a gym pin and some D handles.

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[Phoebe]

Hey guys!

Hope everyone is ok! 😁 rest day for me today! Client work boxed off early doors so we could spend the day site seeing, coffee stops, shopping etc. Lille is a beautiful place! Everything is really close together, feels similar to Budapest! Which was also a beautiful place!

My glutes are sore from yesterdays session, even when I sit down they are sore. 🙈

Tomorrow is also glutes, so we shall see how I get on! 🙈😁

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[Phoebe]

I fully agree with both Clare and Nathan here, my advice would also be to go into a cutting phase.

Once body fat has been reduced, this will put you in a much better position to start to increase your calories and move into your improvement phase.

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[Phoebe]

Hey guys!

Had a lovely day so far in France today! Nice walks and coffee, sight seeing, shopping.

Have a good glutes session today too, I did this as a devolume session as was still feeling a touch fatigued. Friday I will go back to full volume.

We are now just about to go to a spa, we have a full body exfoliation and massage booked, just what we need with all the show tans! 😁

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[Phoebe]

I would definitely be adding a variety of fruits & vegetables into your diet. Like Jord said if you dislike veggies you can opt for the TBJP veggiemite.

I personally would be having some different carb sources too, just for a different variety such as rice or potatoes. I wouldn’t have the square bars with meal 1, I would have cream of rice with some berries. But if you like them then why not 🙂

I also like to have some fats before bed to help slow down digestion. You could have meal 5 before bed as meal 6, and change your meal 5 to a meal including whole foods.

Even though you are doing scoops of cream of rice, I would still weigh this also.

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[Phoebe]

Hey guys!

Rest day for me today and we have travelled to France. 🇫🇷

We are all settled and the location is perfect! I’ve had a little wonder and managed to stumble across a shopping mall so I will definitely be making time for some retail therapy whilst over here! 😁

The boys have had a training day today so I caught up with some family and friends which was lovely. 🥰

Tomorrow will consist of some site seeing, glutes session and spa afternoon 😁

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[Phoebe]

Cream of rice is an amazing alternative and it digests so well!

My other favourite carb sources to use that digest well for me are white potatoe, pasta, oats, gnocchi, rice flakes, sourdough bread & rice cakes.

You could also add some fruit, raisins, honey, jam. Trial different food sources and find the ones that you enjoy and digest well for you.

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[Phoebe]

I fully agree with both Nathan and hilly here.

I would keep a close eye on things and see whether or not you react to your next shot, but it could be a coincidence of catching a bug at the same time.

I hope you are feeling better!

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[Phoebe]

I fully agree with Clare here! Take a few days to totally rest up. With the rest your appetite should definitely start to improve, and when you feel ready return to the gym.

You could also run with at least a week of devolume sessions to ensure the body is fully recovered and reset.

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

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