[Phoebe]

I agree with Louis and Megs here. I always start with my weaker side and aim to match the reps.

I also find that adding in some more activation work for your weaker side helps. For example this can be done anytime of day, flex your quad 50 times and do this on 3 separate occasions throughout the day.

I only recommend this because Nath has been doing this regularly with his lagging left leg, and the imbalance isn’t as great as it has been previously.

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[Phoebe]

Hey,

I wouldn’t be too harsh on yourself. I would just go back to your original plan with a little more movement as this will help digestion and bloat.

I was wondering, would it not affect my bulking period as the fat thay I’ve put on won’t really come off until my next cut ? And if it’s worth stripping the fat off then going back on the bulk[/quote]

Was it a 1 day binge or was it a longer period?? but as Ryan and the team have said, honestly the best thing to right now would be get back on to plan, keep fluid intake up, and implement steps or baseline cardio to help with digestion

[/quote]

It was just an evening (7-10) of eating everything I could think of[/quote]

One binge episode for one evening won’t impact your full gaining phase, providing you simply get straight back to your plan the next day. Keep moving, drink plenty of water and put it behind you.

Go steady with this next phase and increase calories slowly as and when needed. I would keep some form of steady state cardio in on your rest days for health and digestion/appetite and keep your steps up with walks.

[/quote]
I fully agree with all the guys above. I would also look at your nutrition set up and ensure you include a variety of foods that you enjoy or crave (in moderation).

This will reduce the possibility of another binge, allow yourself structured off plan meals, gradually increase calories and hopefully these combined will aid with any food focus.

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[Phoebe]

Hey guys,

Second check in of the week for me today, kuba is happy, no changes, I definitely look much tighter than my pictures in France.

Today was Glutes with jadey which was filmed for the site! It was a great session too! PB’s for me, a few hurdles for Jade but she is a real trooper and took everything on the chin! I’m looking forward to this session being released on the site!

The session went as follows.

Hip thrust

Hip dominant smith squat

SL leg press

Walking lunges

Adductors

Seated hamstring curl

I will also pop my pictures below ?

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[Phoebe]

Hey Benjamin, I agree with the guys above, if the food digests well and you enjoy it then there is no need to change it ?

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[Phoebe]

Hey guys!

Rest day for me today!

A busy work day then an afternoon dog walk with my mum, sister and niece.

I have chilled this evening too watching a film which I felt like I needed! ?

Looking forward to legs tomorrow with Jade, we are filming for the site too!

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[Phoebe]

Hey, thanks!
Yes, everything is weight out raw.
Rest day food:
Meal 1:
2 eggs
220g whites
90g Cor
100g berries
Meal 2:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 3:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 4:
110g oats
41g whey
100g cherries
Meal 5:
200g white fish
90g rice
100g carrots
50g spinach
10g almond butter
Meal 6:
3 eggs
160g whites
95g oats
100g cherries
Total: 280P 500C 75F 3800kcal
I know it looks were repetitive but it makes it so much easier to meal prep.

Bodybuilding is repetitive, especially if it works for you and makes your food prepping easier!

Potentially decrease the egg whites for meal 1 and increase the whole eggs, or add in dark choc/almond butter.

I would also increase the almond butter in meals 2, 3 & 5 to 20g.

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[Phoebe]

Hey guys!

Today was my first day weighing myself since Friday am and I am now back down from a weight fluctuation to 168 to 165 so was happy with the number on the scales today.

Training was hams & glutes day for me today! A good session!

Then a busy afternoon of posing clients! ?

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[Phoebe]

Wow, something is not right there! Fully agree with Jordan here, new blood glucose monitor is needed.

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[Phoebe]

Just to confirm you have just finished your cut and have started increasing your calories again? 🙂

Generally I try and stay away from adding fats in post workout as you don’t want to slow down digestion. You could add the fats from post workout into your meal 1 maybe?

I would also be looking at adding more of a variety of protein sources so you are consuming different amino acid profiles. This is if you like them?
Beef
High in fats fish such as salmon
Eggs

Please can you make it clear if you are asking us to look at your meal plan for starting a mini cut? Or starting your improvement / bulk?

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[Phoebe]

Hey guys!

Travelling day for us today, but still managed to get everything in!

An early upper session, trained my delts exercises with Nathan and then parted for pull when he did his chest exercises.

Today was also check in day too. No changes from Kuba. He wants to see how my physique and body composition adjusts when back in England and not travelling.

I just look at my pictures and see fat legs, sooooo want to be in shape now. I suppose its only because I fear of my legs not being quite lean enough, and then having to push hard closer to stage which in turn makes my glutes fade.

But I suppose with added tissue, things may be different anyway this year. I trust Kuba’s eye very much. This year we will be more than ready for every pro qualifier I compete with. We will not miss an opportunity at a shot of winning. Which is the goal. 🙂

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[Phoebe]

Hey Clark! Wishing you a speedy recovery!
Sometimes when we leave it too long before we deload this can actually cause you to get sick, run down etc. realistically I would advice every 6-8 weeks for a deload, unless needed beforehand then you would take when sign are there.
.

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[Phoebe]

Happy Sunday guys!
Rest day for me today! Usual cardio this morning then we spend the afternoon doing some sightseeing and people watching around Cannes.

It was film festival weekend too so it was very busy! We are going to do a little more sight seeing this evening before an early night as we fly home tomorrow.

Check in day tomorrow excited for my changes.

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[Phoebe]

Hey buddy!
Looks like you have a good set up!
Is the rice uncooked weight?
I would also look at increasing your fats on your rest day to.
Pop your rest day food on here so we can advice any potential changes ?

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[Phoebe]

Hey guys!
Update from France ??
Cardio & steps done as usual then back to a different gym after our preworkout meal early doors to train hams & glutes for me as today is our friends wedding.

The day has been so lovely! The venue is amazing and the bride looks beautiful! Everyone is just eating their meals but we aren’t allowed to be seen with Tupperware!

1 more meal left and we will stay for a good dance before we head back to our apartment.

Tomorrow is rest day and we have some sight seeing and chilling planned.

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[Phoebe]

IMO 20mg of anavar daily in one dose is too much for females and will cause some sides, however if the client does reach this dosage you could split dose to 10mg am and 10mg pm to mitigate the potential sides.

Females that are competitive in bodybuilding and are at the back end of prep may run 20mg daily of anavar. But I definitely wouldn’t advice this dosage for more than a few weeks.

If you are starting females on anavar or primo, 100% agree with micro dosing. Both with cause some form of viralisation so please ensure the client is aware of the potential sides.

Always start with a lower dosage, assess and then increase in a few weeks. Ideally cycles no longer than 8 weeks, but sometimes if more shows are planned, the client will need to be on a little longer.

Anavar you could micro dose am & pm. The primo you could micro dose daily or even every other day.

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