[Phoebe]

Hey buddy,

There will be no difference is swapping to leg presses around in the sessions as you will still be doing equal work on the single leg presses.

I personally like starting with a seated leg curl or lying ham curl then move onto your compound movements.

The best volume is what you can recover from. Start with 1-2 working sets on your compounds and 2-3 isolations exercises as your MEV and then adjust volume where needed.

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[Phoebe]

Hey,

You could opt for chicken thighs over breast for cost effective, but obviously ensure you account for the fats
Eggs
Frozen fish is cheap
And just shop around for your meats if you aren’t able to bulk buy

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[Phoebe]

Hey guys,

Client work this morning before my glutes session , I just trained local today as this afternoon I’ve set off to Liverpool with some friends as we are going to watch sonny federa this evening, which I’m so excited about!

Then we are staying over and heading back tomorrow morning 🙂

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[Phoebe]

Hey guys,

Client work this morning before my pole class, which was really good!

Food shopping and some errands

This afternoon I have had some one to one posing clients, the I trained delts with Nathan 😄

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[Phoebe]

Hey; start by reducing volume , gradually increase the load using increment plates, you could also look at your exercise order too

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[Phoebe]

I would be moving into a recomp phase from here. Start by tapering up your output through steps & cardio gradually. What are your current steps and cardio at now?

Then there will also be no need to push to 400g carbs.

See how you get on with the reduction in volume to ensure you are recovering enough from your sessions

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[Phoebe]

Hey guys,

Hams and glutes for me today, was feeling a little more tired than usual!

Glute med kickbacks

Lying ham curl

RDL

booty builder

45 degree hyper

Adductors

Also my monthly cycle arrived so that explains the fatigue I was feeling

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[Phoebe]

Hey guys,

Rest day for me today!

Usual client work this morning

Eyelash and brow appointment

Coffee and work in Costa whilst the car got cleaned

Afternoon seeing my mum, sister and baby

This evening client call and more client work before chilling watching mayor of Kingstown 😄

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[Phoebe]

Hey, what is your current goal right now? Do you have any current physique pictures too then we can ensure we are advising correctly 🙂

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[Phoebe]

Hey guys!

Busy morning of client work and dog walks.

Legs for me today at ultraflex derby

Glute med kickbacks

Hip thrusts

Reverse lunge

Cybex leg press

Hyper super set with hoist kickbacks

Really good session 🙂

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[Phoebe]

I agree with Oscar here, you will have try and see if you are recovering enough in your lower half from the full body to your game day on the Sunday and take it from there. But just keep your volume in lower body parts minimal

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[Phoebe]

Some people also find that bananas and dates can cause some bloating, but this is individual. Start back making the food swaps, then it will be process of elimination

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[Phoebe]

Hey buddy,

Is the whey and isolate? I would be looking to take all sweeteners out, swapping oats for cream of rice or another rice based alternative, bagels swap to sourdough, also veggies broccoli can cause bloating, I would look to change all mixed veggies to spinach and then assess from there

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[Phoebe]

Hey guys,

Slight drop back down on the scales but no sign of monthly cycle but I think it should be coming any day really.

Today busy day of one to one posing clients followed by glutes & arms session.

This evening me and nath went food shopping then watched a film with the dogs 🙂

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[Phoebe]

Hey! Do you have a break/time that you can eat at 10:15?

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