Phoebe
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I agree with the guys above here! Personally I don’t track my MPS max serving as I just keep it consistent with a 25g serving every training session.
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Hey guys!
I hope you are all well!
Woke up feeling nice and tight and very happy with the look! So we just have to hold this, feeling relaxed. 😌
Last session pre Arnold’s done for me today!
Seeing the men on today has now made me excited and it has started to feel real that I compete again on Sunday! Eeek!
I have collected my beautiful bikinis today from Babet and now I can’t wait to get all glammed up!
Hot bath and skin prep tonight so I’m all ready for tomorrow 🙂
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It’s definitely worth trying! But personally I really like them! Both lying or standing cuffed laterals
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I agree also! You will feel a huge difference in energy levels once the carbohydrates start going in!
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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Hey guys!
Rest day for me today. The look is much fresher this morning and now it’s a case of holding this look ready for Sunday!
I don’t feel excited for Sunday yet but I know I will once I am all sorted and on my way.
Today I have some posing clients, had my eyebrows done and will pack everything for the weekend so it is all done and I can fully relax tomorrow 🙂
Todays food
– Meal 1 – 100g salmon 100g veggies 50 g rice 10 dark choc
– Meal 2 – 100g chicken 50g avocado 100g veggies 50g rice 50g berries
– Meal 3 – 100g Prawns 100g veggies 75g rice 50 pineapple
– Meal 4 – 50g oats 10g dark choc 20g iso 100g berries 25g cor
– Meal 5 – 100g prawns , mixed green veggies 75g rice 50 avocado
– Meal 6 – 25 cor 50 oats 20g iso 150g berries 10g dark choc
3 days out, woohoo
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Hey Jord.
As your readings are lowering over the space of an hour I agree with the doctors and feel like in your case this is white coat syndrome. Even with the change of environment and this being at home, your BP is still lowering over the hour.
Take your BP upon wake 3-4 times and take the average. Keep this consistent daily for one week and gather some date and it will give you a better understanding of what your BP reading is.
The ‘optimal’ BP reading is 120/80, however this will vary from person to person as some individuals naturally have lower BP than others.
Do you do any CV work? What is your daily output?
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Hey guys!
In person check in with kuba today and food has been added in! More than likely this should hold me now and allow us to taper off quite alot as we want my midsection tighhhttt!
Today I have been starving, I feel like this always happens when more food gets added in 😂
It has also been glutes day today! I’ve had a busy day with posing clients and work too. Had some figure ladies in for one to one posing ahead of their shows this weekend. It’s a very exciting time for lots of clients 🙂
Training day
3 g creatine m1/3/5
– meal 1 – 1 whole 3 egg whites 125 cor 100g berries
– Meal 2 – 75 prawns + 100g berries 100g rice
– Meal 3 – 125 cor 150g frozen fruit mix 20g iso 20g dark choc
– Intra 25g mps max 30g sustain 10g creatine 10 g glutamine
– Meal 4
– 150 cor 20g iso 150g fruit– meal 5 – 75 prawns , 100g banana 100 rice 50 avo
– Meal 6 – 50g oats 50 cor & 20g whey, 150g berries 10g dark choc
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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I agree with Clare here!
You could start off with 2 HIIT sessions per week, I quite like doing this on the stepper.
I would start with 5 x 30s on 60s recovery.
As your fitness levels increase you could increase the amount of time spent all out to 45s on 60s recovery.
Then you could increase the sets from 5-7.
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Hey! I agree with Oscar and don’t see a problem with this neither!
We have to do what fits best with our lifestyle and occupation. As long as you are fuelled and you keep an eye on recovery, this should be absolutely fine 🙂
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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For some reason my log didn’t post yesterday! Good job I typed it up in my notes first
Log from 19th September
Hey guys!
2lbs down this morning after yesterdays rest day which I expected. We’ve had a nice shift in body composition and are very much on track to achieving the look we want to take to the Arnold’s.
Busy morning of client work before a great leg session at UF.
Todays session was as follows
Glute kickbacks
45 hyperextension
DB rear foot elevated split squat
B stance DB RDL
Paused hip dominant leg press
Lying leg curl
Rear delt flysMy mum and brother called round to see me later on too which was lovely to have a nice catch up with them both. ❤️
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Hey guys!
Rest day for me today!
0.2lbs increase from yesterday but I should see a nice drop after todays rest day and massage this morning.
CNS has felt battered today, hopefully I’ll wake up feeling more rested as it’s legs again tomorrow 🙈
Feeling leaner, feeling smaller, everything is on track for taking a different look to stage on Sunday!
The days are still very busy at the moment, but it’s not a bad thing as it’s been a very hungry day lol.
Client work, one to one posing clients, 2 new starter set ups ✅
Another busy day tomorrow!
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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And prep is over
Unfortunately no placing on Sunday, not much to say other than I was very happy with the look we brought. Weight classes were decided on the day which didn’t play in my favour (ended up being split over and under 80kg).
Very mixed feelings overall with the season. I accomplished what I set out to do which was bring in some legit condition and preserve muscle mass which we certainly did. It would have been nice to walk away with higher placings but we can’t control who turns up at the end of the day so keep reminding myself of that.
Summary of the season:
PCA Manchester Novice: 5th with a British finals invite
FitX Manchester Novice: 3rd place and British finals invite
Fitx Manchester Class 2: No placing
GBO Northeast Over 80kg: No placing
In order to be competitive I just need more size and to do that will take time so we move into offseason and get back to doing the do.
Took yesterday off the diet, ate the foods I’d been craving and ticked those boxes off.
Today I’m on the new plan sent over from Kuba:
PEDs are at 300mg test e pw, 25 proviron ed
Diet – all food is raw
Non Training Day
M1- 100g smoked salmon 2 eggs 100g sourdough bread 150g berries
M2 – 150g chicken 250g potatoes 50g veggies 50 pineapple 50g avocado
M3 – 150g low fat mince 50g gluten free pasta
100g pineapple 100g passata
M4 – 400g low fat yoghurt , 250g berries 30g Cor 10g dark choc
M5 – 150g chicken 2 bagel thins 100g veggies
M6 50g isolate 60g oats 20g dark choc 200g berries
Training day
M1:
100g smoked salmon 2 eggs 100g sourdough bread 150g berries
M2
– 150g grams raw chicken 300g potatoes , 50g avocados 100g green beans veg
M3
175g low fat steak mince 75g rice veg 100g
M5 pre workout meal – 100g cream of rice 40g whey iso 100g berries 20g dark choc
Intra 25 g grams mps max 5 g creatine 10g cyclic dexotrose
Post meal 5 40 g whey iso 100g rice Krispy or cor 100g fruit
M6
400g fat free yoghurt fage
300g g berries 25g almond butter
Output is at 10k steps per day
Also updated my health supplementation with some additional bits and pieces following Kubas advice. Obviously the bro in me would love to wham a load of gear in and do the whole ‘rebound’ thing but that’s not the approach we’re taking and I think that is definitely the best approach long term.
Back to training Friday with a new split to prioritise my upper body which I am looking forward to getting stuck into.
You should be very proud of yourself hamish, you’ve had a great season 🙂
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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They are all amazing! However my go to has got to be salted caramel!
Second favourite is a toss up between peanut butter cup or chocolate fudge. I quite like mixing a few different flavours together too.Instagram: phoebegoodwin1
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She could even run 2.5mg daily for the first two weeks and the reasses and increase to 5mg daily, every individual responds differently.
Keep the cycles shorter to ensure less time exposed to potential side effect.
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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Iron brew is my go to! I also love the pick n mix, but I’m a fan of mixing two flavours together!
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