[Phoebe]

good luck for your surgery Clare! xxx

Instagram: phoebegoodwin1

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

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[Phoebe]

Current Nutrition, Cardio and Supps

Cardio hasn’t been in since during vegas due to holiday, illness and then Nathan wanted my focus to be on my resistance training sessions post illness. But cardio will be added back in this week, for the sole purpose of CV fitness.

Cardio – 20mins LISS rest days & upper

Steps – 11-12k daily

Supplementation (no changes) – 1IU GH am fasted, 1IU GH pm pre bed + 100mcg T4 am fasted, 40mg telmisartan 40mg with meal 1 + 500mg metformin pre M6.

TD food

M1 – 2 whole eggs, 100ml egg whites, 100g veggies, 50g COR, 100g berries

Pre – 25g performance iso, 70g COR, 50g banana, 20g raisins, 20g 90% dark choc

Inta – 25g EAAs, 10g creatine, 25g sustain

Post – 30g performance iso, 100g COR/rice based cereals, 100g raspberries

M4 – 125g fillet steak, 300g white potatoes, 100g veggies, 50g pineapple

M5 – 120g salmon fillet, 60g jasmine rice, 100g veggies, 50g pineapple

M6 – 25g performance iso, 60g oats, 100g berries, 20g almond butter, 1 rice crispy square bar

NTD food

M1 – 3 whole eggs, 100ml egg whites, 1 English muffin

M2 – 125g chicken breast, 60g avocado, 50g jasmine rice, 100g veggies

M3 – 120g salmon fillet, 50g jasmine rice, 100g veggies, 50g pineapple

M4 – 25g performance iso, 50g COR, 20g 90% dark choc 2, 100g berries

M5 – 125g lean beef mince made into a burger, 1 brioche bun, 200g sweet potato, 100g veggies

M6 – 25g performance iso, 60g oats, 100g berries, 20g almond butter, 1 rice crispy square bar

Food changes on check in made to NTD adding in carbs with M1 & M2 and a switch up from chicken & avocado too salmon fillet in meal 3 as I just love salmon atm.

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, happy Monday!

So after discussing with Nath last week about a change of split and then popping it in my timeline, on my check in Nath has changed things up slightly.

Today was my first day on the new split, I will now be running

Lower A & Delts

Rest

Posterior (Glutes, hams, lats & rear delts)

Rest

Lower B

Upper

Rest

After this week on the new set up we will be able to fully solidify the exercises and exercise order 🙂

Todays session went as follows

LEGS A & SIDE DELTS

Glute med kickbacks x3

45 degree hyper (glute focused) x3

Glute drive (heels elevated using prime heel raise) x3

DB Bulgarian split squat x3

Seated ham curl x3

Adductors x3

Machine lateral raise x3

My food has also been amended, mainly on a rest day so I will pop my updated nutritional set up on a separate log 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

I also like training alone and I am very fortunate to have some good spotters in the gym that I know I can rely on.

If you don’t find anyone who you click with when training, stick with training alone and reach out to someone for a spot when needed 🙂

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! Happy Sunday 🙂

Today was a great day.

First started with having my blood work done with Eval and they have kindly sponsored me too which I’m so happy about as I love the guys at Eval, I love how much work they put in and they are the only guys I 100% trust with their testing.

Then I have train upper which was filmed for the site. Todays session went

Gym shop SA pull down x2

Cybex SA row x2

Rear delt row x3

DB torso supported lateral raise x3

Prime shoulder press x2

SA cuffed laterals x3

Dual cable front raise x3

This evening me and bath have been to the cinema to watch the enforcer. It was good! A nice easy watch 🙂

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]

Absolutely! I always aim for 6L water daily

Instagram: phoebegoodwin1

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!

A rest day for me today, work this morning before an afternoon of nail appointment and meeting my friend for a coffee.

This evening we have been at our friends birthday playing Articulate which is so funny! 🙂

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!

Unfortunately shaving is a time consuming job… have you looked into getting laser hair removal? This is great!

You will still need to shave the area the day before your appointment, but after so many the hair will start to grow back patchy and then none at all. You do need to keep up regular appointments as if you leave too much of a gap between your laser sessions it may start to grow back quicker again.

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]

Happy Friday guys!

Today a switch up of a few exercises due to training in a different place.

CB glute med kickbacks x3

Seated ham curl x2

single leg press x2

DB split squat x2

Back extension x2

Squat press x2

Adductors Superset with Abductors x3

Finished with SA cuffed laterals x3

A really good session and a great training week. Tomorrow I will be resting as training upper on Sunday instead. 🙂

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 ,

Happy Thursday!

Rest day for me today, but a really nice productive one. Lots of client work, dog walks, and a lovely facial this afternoon.

Tonight is the last night in the cottage so we are making the most of having the nice evening with the log fire on 🙂

This week has been a really good week, I can’t wait for glutes tomorrow! My upper session this week will be moved to Sunday as I’m filming for the site with jade, which will be great to get an upper session in 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

[Phoebe]

Adam , what rep ranges would you reccomend ? and Phoebe my week looks like this. Monday to Friday is boxing in the evening. Consisting of what I initially posted. I stick to this religiously. Top up cardio will be Monday am for hiit sprints , Wednesday am long steady state run and then a Saturday second hiit session. I compete in amateur boxing which is far more fast paced hence the preference for hiit. My goal is to turn pro next year all going well so training may change. However that’s a story for the future haha. So there is some room for a strength training session. My recovery is very good from my current volume and I can handle two a days.

Thankyou so much for this George. I would advice that your daily calorie intake increases to support energy & recovery demands from the additional strength sessions.

You could potentially look at this split

Monday – pm boxing + HITT top up

Tuesday – strength training session 1 / pm boxing

Wednesday – am long run / pm boxing

Thursday – pm boxing + abs & core

Friday – strength training session 2 / pm boxing

Saturday – HIIT session

Sunday – full rest day

Firstly I would start off with x2 strength/explosive power sessions to ensure you are able to recover from these and they don’t end up affecting your boxing work. I would include some abs / core work at the end of your HIIT workouts too so you are covering these 3x/wk. Ensure you are doing your mobility before and stretching after your sessions too.

Instagram: phoebegoodwin1

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[Phoebe]

I fully agree with the guys above. If strength is increasing and the physique is progressing I don’t see a need to increase training volume.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey George,

I fully agree with the exercises listed from the guys above!

If you could pop your current boxing training schedule on here, the days you box & if they are set days, then we can help you structure in when would be best to add in the strength work so it doesn’t end up affecting your boxing training and cause you to burnout.

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]

new mask for me every 6 months buddy, if you are getting heavier, possible you need more pressure

Oh I’m glad I’m reading this! I’ve just informed Nathan that getting a new mask more regular will solve his issues! 🙂

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!

I switched my sessions round slightly so that I have 2 days to recover after one of my sessions rather than 1, so today was glutes/functional. A really good session despite feeling like I am full of cold again! This has been lingering for a few weeks now and I’m ready for it to disappear!

Tomorrow is rest day but I have quite a few appointments that will be very nice 🙂

Me and Nath was actually discussing my training split to see if I need an additional upper session adding in, however we are happy and going to stick with the current split where I delts/rear delts add ons to 2 of my glutes sessions, then the one full upper. If in a few weeks time we feel like more upper is needed then we will adjust split slightly. But for now it remains the same 🙂

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