[Phoebe]

Do you have any recent physique pictures?

I am all for short dieting phases, but this is dependent on the individual and their current level of body fat.

If the goal is to continue to push up, and body fat isn’t too high but could be a little tighter, or appetite has taken a hit, then a short diet phase would definitely have a place here. Then the individual would be in a good place to start pushing back up.

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[Phoebe]

I agree with the guys above here.

Definitely opt for an intra during spin class with sustain, EAA’s and performance fuel.

For post spin and pre weights training session you could opt for COR, whey iso, raisins & banana with dark choc or almond butter

Intra as usual weights session

Post workout I would take out the fats for quicker digestion.

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[Phoebe]

Hey guys!

Hams & glutes day for me. Weight is also back down today to 172.2 which it was about 5 days ago, but I saw a gradual increase for 2 days prior my menstrual cycle and then another 2 days until back down again.

Years ago it would freak me out seeing an increase or fluctuation on the scales when on prep. BUT when you understand your body, there is always a reason!

Straight away with the scale weight increase I thought ahh it must be time for my cycle. 2 days later it was.

Another good reason for weighing yourself daily too so you can monitor how your scales weight adjusts and alters with your hormones changing.

I feel like we should see another drop after tomorrows rest day too.

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[Phoebe]

This is very person dependent, but I agree with the guys above.

If you think you would benefit from a break then please do, but with that amount it wouldn’t be hugely necessary 🙂

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[Phoebe]

Hey guys!

Upper day for me today. Second time on this rotation, up on majority all exercises with either weight or reps now I have all my baseline numbers.

I am looking forward to hams & glutes tomorrow, along with a busy day too!

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[Phoebe]

Hey guys! Happy Wednesday 🙂

Rest day for me today, client work and 2 new starter calls today, but in between I have been for a lovely dog walk with my sisters and baby nieces.

Also me and nath nipped into town for a nice coffee and to pick up a few bits.

A great rest day 🙂

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[Phoebe]

There is no set time, each individual may be different.

I aim to leave around 3mins between my top set and back off set on compound exercises and around 60-90s on isolation exercises. But generally as long as my heart rate has come back down and I feel recovered to perform the next set.

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[Phoebe]

Thankyou zander! What is your appetite like and recovery?

I would continue to keep working hard in a growing phase. If appetite stalls then I would do a pull back, use the time to get leaner, add a little cardio in and get the body nice and responsive.

But until then I would just keep getting nice and strong in the gym. ?

my appetite is definitely up there haha, i used to not be able to eat a thing but then i stupidly took mk677 because progress stalled and i didn’t know what i was doing back then but my appetites been next level ever since

recovery is also great! de loaded last week however given i’d not done one de load so far and felt quite fatigued and now back to normal!

i’m 16 still so i’ve got lots of time haha but already getting quite strong, getting 45kg dumbells up on flat press for good clean reps now, was doing 50s but dropped down given my reps were executed very poorly[/quote]
It’s great to here you have dropped the mk677, make the most of your natural potential.

By the look of your pictures and training is seems like you are doing a very good job, well done 🙂

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[Phoebe]

Is there a particular meal that you are bloating after?

Agree with the guys above, also take note of what veggies you are currently eating as some veggies can cause bloating.

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[Phoebe]

There are many different factors that can elevate blood pressure.

Start by testing your blood pressure daily, 3 times and take the average, for at least a week.

This may not be health related, but also could be due to work related stress, any worry you have going on just to name a few.

I would definitely increase your love heart also.

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[Phoebe]

Hey guys!

Leg day 2 for me today! First time on this rotation. I’m happy with how recovered I am feeling going into my leg sessions though after the tough hams & glutes sessions 2 days ago.

Here is todays session.

Lying leg curl
Smith machine hip dominant squats
Prime glute bias leg press
Bulgarian split squats glute focused
B stance RDL
Glute med kickbacks

My glutes have been pulsating since ?? rest day tomorrow though! Have a few different plans to see different people throughout the day which I love 🙂

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[Phoebe]

I agree with the guys above. Rather than pulling your calories from protein, try altering some of your food choices that are higher in volume to keep you feeling fuller for longer.

Oats are a great carb source for keeping you satiated.

Could you add in some cardio throughout the day either before work or before bed?

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[Phoebe]

Hey guys,

Check in day today! We’ve got off to great first week and no changes are needed. Will definitely get more from this set up 🙂

I have also been on rest day today, lots of client work and house work.

Looking forward to leg day tomorrow!

Check in pictures attached 🙂

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[Phoebe]

Google maps may be very helpful here! Sorry I can’t be any help!

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[Phoebe]

Yes, some more information on your injury would be helpful for us. Have you been doing any rehab at all?

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