[Phoebe]

This is very person dependent.

But I would come back down to maintenance calories if you are coming to a mini cut.

If you are reducing training volume and intensity you are going to be recovering anyway. I usually opt for 3-4 full days rest on maintenance calories.

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[Phoebe]

Hey guys!
Check in day today! Kuba is happy with the look, and holding off from any changes just yet. But I do feel like there will be some adjustments later on in the week.

Rest day for me today but a busy day with goodstyle client work then I have had some posing clients at ultraflex. 😄

Tomorrow is upper so I am excited for that!

Check in pics below 👇

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[Phoebe]

I agree with the guys above.

Start to increase your output. Remember output is a tool we use for fat loss, and energy balance. It does not come from manipulating food alone.

Start tracking your daily steps, this does not include you cardio where your HR is around 130bpm, and add in some cardio, you could start with 20mins daily.

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

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[Phoebe]

Hey guys!

Busy day today!

Client work first thing then we headed to magna for kuba and megs team MK meet up. What a great day it was meeting everyone and listening to the different guest speakers they had there!

Kuba and megs kindly asked me to be a guest speaker talking about posing and the class criterias, so today was my first ever guest speaking. I was nervous at first and waffled for about 2mins then I think I chillaxed.

Then to end the day a great leg day at ultraflex 😄😄😄

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[Phoebe]

Fully agree with hilly here!

Opt for pro/fat meals before and during the flight and avoid carbs until you land. Keep water intake high. Natural diuretics such as Dandelion route or water balance tabs will help reduce any fluid retention.

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[Phoebe]

Hey guys!

Rest day today! Busy day too 🙂

Client work, in person check in, mini photoshoot with nath 😝 then some posing clients at ultraflex 😄 really looking forward to the mk meet tomorrow!

Here are my check in pictures below , can’t believe I will be 12 weeks out on Sunday!

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[Phoebe]

Hey! I agree with the guys above.

I would opt for not as an aversive approach, especially with being a natural lifter. You could add in 30mins cardio upon wake, and if you don’t track your steps already, I would start tracking them and use this as another tool.

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[Phoebe]

Fully agree with joe here!

Or you could find a meal prep company and tell them to pick x,y,z meal option for so many meals throughout the day. Potentially 3 minimum, then you could get them to have shake with bagels & spread of jam post workout, or other options that they don’t need to weight out as such.

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[Phoebe]

Hey guys! Hams & glutes day for me today and a very good session!

I was back! Stressed situation not affecting my training anymore!! I also tried the jp pump pick & mix for the first time today and it was a solid 10/10 from me!!!

Check in pics taken this morning and I am VERY happy with the look. I am excited for this in 4 weeks!

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[Phoebe]

I agree with both Clare and Nath here.

You could plan a rotation for upper/lower & then also upper/lower/full body. So depending on your work patterns you will always have your training plan set.

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[Phoebe]

I agree with Hilly here.

Pull back a touch aiming to reduce your body fat %. This will put you in a much better position to continue to grow and increase calories further.

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

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[Phoebe]

Hey guys!
Busy day today. Client work this morning before 2 posing clients, then a great upper session at UF.

The extra rest day did the job yesterday and helped me get a little sorted my end so my ‘life’ problems wasn’t taken into my training sessions.

Looking forward to hams & glutes tomorrow!

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[Phoebe]

Hey guys,

Weight is now back down to a new low, so hopefully another drop in the morning too.

Busy rest day for me today, nath managed to break a 6 x 4 mirror as we trying to glue it up on the wall. Which has been a nightmare. So another mirror ordered!

Lots of things to do setting up the booking system for the posing academy (my new posing adventure) but should be all sorted over the next few days.

Check in day tomorrow so will update you all.

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[Phoebe]

Hey, stretch marks don’t always occur from being too fat.

When the skin stretches too quickly, stretch marks may occur. It is very common for individuals of your age to be getting stretch marks from growth alone.

There are lots of products that do reduce the visibility of the stretch marks, one being bio oil.

Over the years the will become less visible and not noticeable to others.

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[Phoebe]

Agree with Jordan! RDL’s always for hamstring development.

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