[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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[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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[Phoebe]

Yes, this is correct! 😁

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[Phoebe]

Hey guys!

Rest day for me today! This morning we have been for a shoot with the team and this new clothing drop is epic 🔥

Tomorrow we head to France for a few days so I’ve just spent the evening getting packed and organised ready for the morning!

Feeling a little tired today from a busy weekend so will definitely sleep well tonight!

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[Phoebe]

Yes like megs said, you could opt for using the cables cuffed adductors , or see if there are any other local gyms that do have an adductor machine.

You could also adapt a different stance on the leg press to target more adductors, however there isn’t another exercise that solely isolated the adductor

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[Phoebe]

Hey guys!

Happy show day for me and the team!

Today I took home 5th place out of a very strong line up of 16 tall ladies! We came in leaner which I am sooo glad we did! The girls who placed higher than me was definitely more conditioned too! But today was 100% my best look of the season so far 🙏🏼🤞

It’s been a very long day with bikini being on first thing this morning and staying to watch the pro show , but it has been excellent! 😁

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[Phoebe]

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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