[Phoebe]

Walking outside is great when the weather is nicer. However, I would still include some form of cardiovascular activity that is on a bike / stepper / cross trainer to ensure HR is elevated enough to be in the fat burning zone.

All cardiovascular activity is fantastic for heart health and as much as fat loss is our goal, we should also strive to be healthy.

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]

Jordan did an extremely good post on this the other day! Definitely head over to his Instagram for a good explanation 🙂

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]

Yes definitely opt for a higher carb meal pre bed when you have a training day the following morning.

You could also add in an extra ‘pre workout’ carb drink which you could drink on the way to the gym. So add some performance fuel into your pre workout, this is additional to your intra drink of EAA’s & sustain or performance fuel.

Once you have got used to this routine you could try and add some COR to the whey & banana, depending on how well COR digests for you. For me it is super fast, you could make the night before and pop in the fridge so it is all prepared upon wake or you could blend and drink as a shake.

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 Kedanie,

There are soooo many dry spices and flavours that you can add to your chicken to ensure it doesn’t taste bland.

I like to add my dry seasonings and leave it to marinade for a few hours before air frying.

My go too dry spices are chicken seasonings, paprika, peri peri, garlic, aromat, sometimes even fresh lemon juice.

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]

Current Food changes
13 weeks out

High day
Medium
Low

Lower Training day food

– meal 1 – 1 whole 3 egg whites 100g veggies of choice
50g COR 100g berries
20g dark choc

– Meal 2 – 100g prawns 100g potaotes 150g veggies

– Meal 3 – 100g cor 150g frozen fruit mix 20g iso 20g dark choc

– Intra 25 g mps max 20g sustain 10 g creatine 10 g glutamine

– Meal 4
– 125 cor 30g iso 150g fruit

– meal 5 – 100g low fat beef mince, 200g potatoes 100g veggies

– Meal 6 – 75g oats & 20g whey, 20g almond butter 150g berries

Upper Training day food

– meal 1 – 2 whole 2 egg whites 100g veggies of choice

– Meal 2 – 100g prawns & 100g potaotes 150g veggies

– Meal 3 – 80g cor 150g frozen fruit mix 20g iso 20g dark choc

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

– Meal 4 – 100g cor 30g iso 150g fruit

– meal 5 – 100g chicken 150 g potatoes

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

* Rest day nutrition

– Meal 1 – 100g salmon 100g veggies

– Meal 2 – 100g chicken 40g avocado 100g veggies

– Meal 3 – 100g Prawns 200g potaotes 100g veggies

– Meal 4 – 50g oats 20g dark choc 20g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

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]

Good morning guys,

Check in day and we have changes! Today is a good day! Some people don’t like getting changes when they are on prep as they relate it to looking bad, but for me, I know changes will take me closer to my goal, and I love the work! ????

Steps remain at 12.5k
Cardio increase from 20mins to 30mins

Supps
Clen increase from 40mcg to 80mcg
10mg yohimbine added in
T3 25mcg added in
No change to GH 2IU / T4 100mcg / L-carnitine 200mg

All the variables changed! Food is still relatively high, the supps and cardio alone will see condition changing at a good speed!

Food changes I will pop in a seperate post.

Check in pics below 🙂

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]

It could potentially be the regular pasta I’ve been having as my last meal, potentially my stomach cannot tolerate it anymore so I’ll switch this out for a gluten free pasta and see if that helps and if not then I’ll most likely invest in digest pharma pro

I’d switch out the pasta for rice and see how that goes.

[/quote]

I’m having rice pre workout and meal 5 so I would really get sick of it for a 3rd meal and I’m really not an oats or cor guy I can’t stand either plus I’m in a gaining phase at the moment so I need to make sure I enjoy eating the foods I am so ill try gluten free pasta and if not then I’ll just suck it up and have rice for a 3rd meal [/quote]
Yes so you are leaving plenty of time after your last meal for it to digest.

You could try rice noodles, gnocchi, or white potatoes?

Or worse case, if COR digests well but it’s just the texture you could blend it into a shake.

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]

It could potentially be the regular pasta I’ve been having as my last meal, potentially my stomach cannot tolerate it anymore so I’ll switch this out for a gluten free pasta and see if that helps and if not then I’ll most likely invest in digest pharma pro

I agree with the guys above here. Try switching out the rice and switch the pasta to gluten free.

It may be a case of process elimination if the pain still occurs.

How long are you leaving after your last meal before you go to bed?

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! Rest day for me today ? check in pics taken this morning and my physique is definitely coming along now! So I am very happy.

However, I am ready to see things moving again ?

Full blood panel done this morning with the best Eval. Even though I am on prep, I still think we should be getting our bloods done to ensure everything is in check. Most importantly to manage my hormones, particularly my test levels. we Some female athletes start with early peri menopausal with low test levels, which is diet induced.

Low test levels and a competition prep are not a good combination so it is very sensible to get checked to be on the safe side.

Check in tomorrow so will update you all!

Me and Nathan have also been car shopping this afternoon, think we have picked one ??

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]

Finished a pull sesion today. Had to go to a different gym and tried to replicate my normal session as much as possible.

Cheat supported T- bar row 2x

Single cable lat pulldown 2x

Neutral cable row 2x

Single straight lat pulls 2x

Rear delt DB flys 3x

Sitting bicep curls 3x

Machine curls 3x

Morning weight: 95,2kg

On monday I start a cut since I got an opportunity to do a small photoshoot for the gym I go to. This will be a first real cut in about year and a half. I’m really looking forward to it, lets see if we build some muscle!

This is awesome! Keep us updated with your progress on here and if you need any help or advice pop your questions in the forum 🙂

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]

I agree with all the guys above.

If you hold at this current body weight for around 4-6 weeks ish, the body composition will improve and this will put you in an even better position to increase cals further ready for your next push.

It takes along time to add quality muscle, don’t rush the process. Continue being consistent both in and out of the gym and this will aid with a better body composition alone when food gets high.

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]

This is how we will approach Oscar’s pro debut . Let’s wait and see for the look
The cruise is 150 test 50 primo , and then peak offseason will be 300 test and 400
Primo . Prep we will just add 20 Winnie at the end of that .
Now I know a lot of you will keep wanting to use more and want to use tren etc , I had someone really sarcastically reply to me the other day when I told them on here they don’t need tren, I won’t argue with someone when they have that mindset as they just aren’t ready to shift it yet , but they will in time when they see what’s doable on much less , or maybe they won’t – and end up with health issues .

I am excited for this! ????

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 Saturday!

Glutes today with jadey and another great session!

Todays session went
BB hip thrusts
DB RDL
Single leg press glute bias
DB Bulgarian split squats
Adductors superset with lying hamstring curl

?

Glutes was on fire today. Since training with jade these past few days I think I am more excited for her than I am for myself ? I just get so excited for other people when you know how hard they work and how much they have improved!

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]

I fully agree with Oscar here.

Focus on what you currently can control, that being your nutrition, sleep, recovery, hydration, supplementation and training at the level of intensity and volume you can currently recover from with having the previous illnesses.

Take things steady, be patient and build yourself back up.

Run deload sessions for as long as you need, or even if you need to take an extra rest day after sessions to ensure you are fully recovered then I would implement this.

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!

Rest day for me today! A busy work day, then this afternoon I have been shopping, done some cleaning and then this evening I have been to the cinema with my friends.

We watched the lost city and I would rate that an 8/10! It was a great film! ? looking forward to watching top gun with Nathan soon!

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