[Phoebe]

Hey guys!

My last devolume session done today and I’m so ready to get back to full volume tomorrow!

Today was upper, I am feeling so much stronger now. When upper body first got introduced post show I actually felt like I was starting from scratch, like I had never trained upper body before. But I’m back, feeling good, feeling full, excited to see how my physique is going to develop this year!

Tomorrow I am training glutes at a different gym tomorrow so I will more than likely adjust exercises depending on the kit, but I’m really looking forward to it 🙂

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[Phoebe]

Hey,

I highly advise a good nutritious diet with wholesome nutritious food.

Ensure she is eating her daily protein intake which will aid with recovery and repair.

Include fruits and vegetables into her diet.

Rest and recovery following the rehabilitation programme that she has been given.

Supplementation wise I would add in tbjp cure coming, along with the daily health supps if she isn’t taking already.

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[Phoebe]

Hey guys!

Happy Saturday!

A really busy day in the studio today! 9 sessions boxed off, then an afternoon at a soft play kids birthday party. Now we are just heading to my sister to enjoy a lovely off plan with them and my mum and dad 🙂

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[Phoebe]

I agree with the guys above here. It isn’t a lot of food at all.

What is your current output at the minute??

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[Phoebe]

Hey Charlie,

If the COR and whey isn’t causing any GI discomfort and affecting your session then I would stick with that as your morning routine and pre workout. COR digests super fast, which is great. I would also have you mps max half way through your training session, but start sipping your intra from the start.

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

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[Phoebe]

Hey guys!

Today was posterior day. I am still on devolume session. After my set up changed last week, DB RDL’s got switched to BB RDL’s, I touched 110kg for 8 Last week, but rep 7&8 was not the best, so today I needed to nail that, which I did, so I was happy! I want to be back up to my PB from last year of 120kg for 11 in a few weeks! 😁

Tomorrow I have a busy day in the studio then a 2nd birthday party, really looking forward to that 🙂

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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!

Rest day for me today. A busy day of work bits, client calls and meetings.

My mum has also been round to ours for a coffee and we have had a lovely catch up 🙂

Excited for posterior tomorrow!

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[Phoebe]

Start by removing all powders and then reintroducing one at a time and see if this issue still occurs.

When you reintroduce I would also add into a meal with whole food sources rather than having as a shake with water.

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[Phoebe]

Hey Oscar,

Thankyou for sharing this on the site, you look great!

First of all I want you to be aware that bodybuilding is a marathon not a sprint. So please try not to be overly critical on yourself in negative way. You are still very very young and you look like you have fantastic potential in the sport.

I would also look to increase your protein intake. If you worked on 3g/kg that would be 230g protein intake daily, for yourself trying to build muscle at a minimum I would be be hitting this.

I also think you may need to be having a deload/running deload sessions more frequently, I think every 3-4months is far too long. Usually individuals find they need a deload every 5-8 weeks max. Other signs to look for when needing to deload are reduced appetite, affected sleep, motivation to train, illness.

Try not to associate being able to do pull ups as a way of progressing, unless this is a movement that is regularly in your training programme.

If you have any other questions please don’t hesitate to pop them in the forum and we will all be happy to help 🙂

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

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[Phoebe]

Hey guys!

A good day today, work this morning then it was Glutes for me today. A really good session, today was another devolume session too.

I have also been round to my sisters this afternoon for bath and bed with my niece which was so lovely 🥰

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[Phoebe]

😂😂😂

I had to laugh at the fish and rice cakes comment diet.

Clare and Jordan hit the nail on the head!

As long as your evening meal with the family isn’t totally unhealthy or a take away every evening, be mindful, choose nutritious whole foods too and ensure you are hitting your protein target I see no issues at all with this 🙂

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[Phoebe]

Hey guys,

Rest day for me today. A great massage with rich this morning, a day full of client work and posing clients.

No changes to diet set up this week, cardio hasn’t been in whilst I was ill but it went back in today, so still 20mins LISS rest days and upper days.

We will now be adding in 10iu lantus on a training day to facilitate carbohydrate intake along with numerous other benefits.

Looking forward to my session tomorrow!

Instagram: phoebegoodwin1

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

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[Phoebe]

I am so sorry to hear this and how you may be feeling both mentally and physically.

I agree 100% with Jordan and hilly here. I’m not sure what Dr’s you have been working with, but maybe it would be best to go privately with a Dr who specialises in your condition, be extremely patient with your process, take each day as it comes to try and manage this to the best of your ability.

It may be easier us said than done to stay positive, but having a good support network around you will help with this hugely.

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

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[Phoebe]

Hey guys!

A busy day today, the morning spent in Manchester and meeting up with a friend for a coffee, then we headed to FLF to train.

I started with upper body devolume session and will continue to run reduced volume sessions all week. This should ensure I don’t end up going in too early since having tonsillitis and getting ill again!

As soon as we got back from Manchester I headed to my friends for a bridesmaid dress fitting, her wedding is getting so close now! 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

Hi Evan,

How long have you been running this split for and what is your recovery like?

I like your split, and if you a recovering from it, keep it the same.

I do feel like you could maybe change the exercise order in session one and pop the pec dec fly at the start of the session before your press, but I suppose this is personal preference.

I also think you could utilise a flat machine press in your second session as the aim is to bring up your chest.

In your second session I would keep laterals raises to start, then the smith machine high incline press, then move onto a flat machine press. Still keep your cable fly in there after your flat machine press.

You could also increase your baseline diet so you have higher calories on these sessions or incorporate your off plan the night before.

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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