[Phoebe]

Lovely chilled Boxing Day today! It was rest day too so feeling super relaxed and chilled.
Met up with my sisters for a lovely walk along the canal. Leg day tomorrow and super excited for it 🙂

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[Phoebe]

I agree with Clare. Rest up, stay well hydrated and take each day as it comes, hopefully you will feel better soon 🙂

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[Phoebe]

Merry Christmas everyone! I hope everyone has had a great day with loved ones. It’s been a fabulous day for me, a day to unwind and be present with my family ❤️ Christmas is always such a nice but busy day trying to see different family members.

Legs this morning for me followed by Naths parents, then meal out with Naths parents at lunch, off to my parents when we spent the majority of the day for Christmas dinner! Then to finish with a later visit to see my sister who is currently isolating as she is due in 2 weeks. So I will then be the auntie to 2 beautiful nieces ??

I hope everyone enjoys there time spent being present with loved ones 🙂

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[Phoebe]

Definitely heel elevated smith machine squat??

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[Phoebe]

I agree with everyone above. Jogging is a high impact exercise, so you could opt for a more low impact option such as a cross trainer or swimming. I would also add in osteo pro, join in and cure-coming to your stack 🙂

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[Phoebe]

Merry Christmas Eve everyone 🙂

I’ve had a great day so far. Cardio, posing and steps to start. Followed by abit of work and last minute shopping!

Today was upper day! Really good session, had an extra exercise added in of rear delt row to help bring this area up.

Wishing everyone a fantastic Christmas ??

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[Phoebe]

I agree with megs! You can’t go wrong with your carbs sources mixed between oats, rice & potatoes! Supermarkets such as Aldi and Lidl do 1kg packs of lean meats for very low price now too. You can always get your meat, fish, veggies & berries etc frozen which makes it even cheaper.

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

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[Phoebe]

Today was rest day 🙂 a day spent doing new client set ups, Christmas wrapping and getting all organised with work in preparation to take a few days off over Christmas 🙂 I am soooo looking forward to Christmas Day! This year it falls on a training day so I will still be getting my session in during the morning 🙂

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

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[Phoebe]

Hey! Welcome to the site 🙂 I would continue the cut a little longer and I agree with everything Nathan and Rhea say in regards to the check in spot and set up. Keep the place consistent for when you compare pictures 🙂

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[Phoebe]

Great day today 🙂 today was my third leg session of the week which I always find a little tougher and ready for the extra rest day I get following this with rest day & upper day before my next leg session.
We had alex shooting with myself, Nath and alex today at s20 health and fitness for some Goodstyle content.
I still can’t believe tomorrow is Christmas Eve Eve, where has this year gone!!!

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[Phoebe]

Rest day for me today! The usual cardio and daily morning routine before a before morning of client set ups. Today I broke my day up by going for a lovely dog walk with my mum 🙂 A busy day but also nice and chilled!

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

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[Phoebe]

Hi! There are many athletes that prioritise both studying and training and part of prioritising your training is recovery and repair. For me skipping your pre & post workout meal doesn’t really cut it if training is a priority.

Depending on your goal and if you are still going to be training fasted I would recommend you have a carb meal before bed, carbs intrashake and then your post workout consisting of carbs & protein.

You could look at potentially training at a different time in the day so you could get stuck into studying first thing and you could still do this fasted?

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[Phoebe]

Hi Vinicius, I know a-lot of individuals that prefer a hamstring isolation exercise before a hip hinge to ensure their hamstrings are fired up.

Your hamstrings would be pre exhausted going into the hip hinge which could affect performance. IMO I would start with your 1 isolation exercise before your deadlifts and if you feel like it takes away from the exercise like Oscar said, revert back to starting with your deadlifts.

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[Phoebe]

Hi Derek, this is very person dependent and depends on what you can recover from.
You could use both of those suggestions on different rotations, and then you can alter volume or exercise selection.

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[Phoebe]

Hey guys, this morning was check in day. I am happy with my current look atm, but I’m excited what I will look like in another 4 months time.

Here is my current set up

Training day

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
70g COR 100g berries
20g dark choc 20g nut butter

– meal 2 – 100g low fat beef mince 50g rice, 100g veggies/salad of choice

– Meal 3 – 120g prawns & 200g rice 150g veggies

– Meal 4 100g cor 150g frozen fruit mix 30g iso 20g dark choc

– Intra 25 g mps max 10gg sustain 10 g creatine 10 g glutamine

– Meal 5 – 100g cor or cereal 30g iso 100g fruit

– Meal 6 – 80g oats & 10g whey, 20g dark choc 200g yoghurt yogurt 150g berries

* Rest day nutrition

– Meal 1 – 80g smoked salmon 30g avocado 1 egg 60g sourdough bread

– Meal 2 – 100g chicken 40g avacoro 100g pineapple 50g rice

– Meal 3 – 100g Salmon 2 bagel thins 40h lightest Philadelphia , 150g mixed veggies or salad

– Meal 4 – 30g cor 30g oats mix 20g dark choc 30g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies
Bread of choice ( 20 carb )

– Meal 6 – 60g oats 30g iso 150g berries 30g almond butter

TD – 3275
226p
437c
66f

RD – 2614
196p
274c
81f

Ancillaries
20mg telmesartan am
100mcg T4 am
500mg metformin before last meal
2iu GH pre bed

Currently 1/2 off plan meals a week 🙂

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

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