[Phoebe]

Hey guys!

Back to the gym for me today! Started back with upper devolume session and it was great to be back with everyone!

Happy with the drop despite being ill, once back to full volume again I think kuba will no doubt be making some changes too. My upper body will probably be ready in about 2-3 weeks, legs 5/6 which is perfect timing.

I have a good feeling about this and so far things are running smoothly, the body is responding well and we are on track.

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[Phoebe]

Hey George! Great progress so far!

Do you track your daily steps in total or not?

For me I like to do 4 back to back days of total rest, so no cardio, no resistance, minimal steps, and food would be brought back up to maintenance for these days or even run a high day depending on the weight and look on a daily basis.

The aim of the diet break is to drop some fatigue so you can then push back on again after the diet break.

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[Phoebe]

Hey guys!

Last rest days for me today before we head back to the gym tomorrow for upper devolume session 🙂

The days have still been very productive with client work. But now ready to get back there and on my way to getting shreddeddddd.

This mornings pics below

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[Phoebe]

Something to consider is to think about your fatigue management? Is your body inflamed and causing a plateu? Like Clare said I would consider running a few consecutive rest days with potentially a higher meal or even higher days.

Then once rested assess the look and dig a little deeper.

There is definitely room to increase your output through steps. So I would look to increase your output first.

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[Phoebe]

Looking good for the start of your improvement phase!

I would aim for 1-2lbs per week, which is a steady rate of gain. Keeping CV in is great so I would potentially switch to 1-2 HIIT session per week where you are going to be working at around 160-170bpm for heart health.

I agree with Hilly here, it does look like you have some imbalances which could be from the scapular area. I would add in some mobility, and focus on having some deep tissue work around the scap/delt/lat area to really open up. Posing adjustments will definitely help you display you physique better too! But that will get better over time with practice!

Keep working hard 🙂

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[Phoebe]

New low weight finally 🙌

Checked in this morning and felt so good that the weight has dropped, felt so much better as well from taking the rest.

Training today has been amazing too all of my weights were able to go up plus reps had a lot of energy in the gym best leg session for a long time.

Afterwards I was absolutely knackered so took a nap before work this evening had a couple of clients. Just got home and had my 5th relaxing for the rest of the evening then an early bed time but at least tomorrow I can try and sleep in if possible.

_______________________________________

Step it up!

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This is awesome jadey!

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[Phoebe]

Hey guys!

Rest day again for me today, a big drop in weight over the past few days since no cardio and resting.

Another rest day tomorrow then will return back to training on Wednesday with some devolume sessions.

Here are some pics below from this morning 🙂

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[Phoebe]

The phrase ‘lean bulk’ is sometimes used when you have someone entering their first ever push up phase.

This usually helps with their understanding of what you will be doing, pushing calories high, increasing body fat whilst still remaining good body composition.

Whereas the phase ‘bulking’ some may take this phrase as just eating lots, gaining unnecessary body fat which is not the most optimal place.

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[Phoebe]

Hey guys! Rest day for me today!

Woke up feeling pretty rough! I had a nice little drop again, but I think a few more rest days will be needed.

Megs came round for a little posing practice and a coffee, I just made sure I didn’t breath on her. 😷😷😷

Check in pics below! I’m happy with how I’m looking so far, but can’t wait for a hammy glute tie in!

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[Phoebe]

Try and be a little more consistent with sticking to your step count given.

If you find that going over regularly happens, you may find that IF and when needed, there may be a place for one or a few high days, all depending on the look and fatigue management.

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[Phoebe]

I agree with Jordan and Hilly here, wait a little longer as assess the look daily.

You may find that like Hilly suggests, the anabolics actually create a body recomp and you will see a body composition shift. Keep assessing the look and increase in cals gradually when needed. There is no need to rush things.

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[Phoebe]

Hey guys, happy Saturday!

This morning saw a 2lbs drop finally after rest day yesterday.

I woke up feeling pretty under the weather and got worse throughout the day! Last time I felt this bad was when I had Covid last year on prep!

Power through my posing clients then it was legs so I ran a deload, probably should of not trained at all as it totally wiped me out. But hopefully I will only start to feel better from today. Nathan went and purchased me some lemsips, cold & flu & some first defence. 🙏🏼

Tomorrow is check in day, hopefully I will better but I definitely think I will be ordered a few days rest.

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[Phoebe]

I agree with the Keira & Kuba here.

When structure and routine stays good even when calories are high, generally appetite doesn’t get to a point where it is affected, and being hungry for you next meal is a good sign!

But unfortunately we do have to just suck it up and stay hungry.

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[Phoebe]

Hey guys!

Rest day for me today, work, sports massage, gardening, steps with a friend and then currently at an Ibiza orchestra evening with my friends for a birthday.

It was also check in day! No changes today, but my weight has stalled a little. Possibly due to being a little run down and flu like, I may be ready for a deload.

Hopefully should see a drop in weight after todays rest day!

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[Phoebe]

Hey Stephan,

Not know anyone to have the same surgery as yourself but my sister had a hip op and they had to cut part of her quad and hip flexor.

I do know that straight away they had her up walking, and doing rehabilitation daily then it increased to twice daily.

Your set rehabilitation is a must. Once the surgeons give you to go ahead to start training again, opt for higher rep ranges and build your strength back up. Don’t rush the recovery process, but every individual will recovery at different speeds.

Keep on top of you nutrition and other variables you can control then it will put you in the best spot possible once you are able to start resistance training again.

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