[Rhea Gayle]

New sessions locked and loaded now!! Forts new session today was push 1! We now have 2 push, 2 pull, 3 leg

Here is what my session looked like today

PUSH* 1

2 sets of ab roll outs to failure

1 set of bodyweight Bulgarian split squat 20-30 reps,

Dumbbell lateral
3 sets – 1 set 10-12 reps 2 sets 12-15 reps

Incline prime press ( – 1 set of 8-10, 1 set of 10-15

Incline hammer strength chest press (– 1 set of 8-10 1 set of 10-12

Lying cuffed cable laterals ( – 1 set 8-10 2 sets 12-15

Prime reverse pec dec setting 3 – 2 sets of 15-20 reps

Dual arm d handle cable push down – 2 sets of 8-10

Single arm overhead rope cable tricep extension 2 second pause in stretch – 2 sets of 10-12

Was a good session today, everything felt good! A couple of new exercises today so will get feedback on them to make sure execution was where it needs to be ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Kacper, you look incredible!

So to agree with the above here in the sense of I would aim to build as much muscle as you desire but as Hilly said not using it as a reason to let your BF get too high

Train hard, build up cals and assess from there! You can then apply mini cuts to pull some fat off and then repeat your push up ?

Thank you I appreciate it and thank you for the advice [/quote]
You’re welcome ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Kacper, you look incredible!

So to agree with the above here in the sense of I would aim to build as much muscle as you desire but as Hilly said not using it as a reason to let your BF get too high

Train hard, build up cals and assess from there! You can then apply mini cuts to pull some fat off and then repeat your push up ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Kedanie, yes this is possible but as hilly mentioned it would entirely depend on how soon you were to eat afterwards ?

Thanks Rhea ??[/quote]
You’re welcome ?

Instagram - @rheagpt

[Rhea Gayle]

These are images from the back of the photo shoot prep last year (December). Currently in process of a prep again now but not lean enough to show it just yet.

I appreciate both responses!

Stretch marks are evident too, but I know tanning over them is doable.

Hey Jason, you look fab! And honestly first thing I noticed was your physique over your skin ?

It doesn’t look bad at all but I know when it’s an insecurity it can play in mind! But getting loose skin removal will be entirely your decision here but honestly you look great and it’s not overly noticeable ✨[/quote]

Hey Rhea,

Thank you for the kind words ?

Yeah it’s a strange one, some days it bothers me more than others.

I think I’ll hold off a little while and see how I feel over some more time.

Again, thank you! ?[/quote]
You’re welcome ?

Yeah just see how you feel over time!! And also best of luck with your show ? be sure to let us know how you get on ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Evan, I would agree with the above! I would suggest trying veet hair removal! But yes give it a trial first as you may find you have sensitive skin to it

Instagram - @rheagpt

[Rhea Gayle]

What a rest day today!! Treatment this morning which has helped my knee massively!! And alsooooo…… have been selected to compete in the Arnold’s UK this September, I am beyond excited for this! Especially to compete on home soil!! 14 weeks out of the first show of the season and 16 weeks out of the Arnold’s uk ??!!

Today steps are 14k which are pain free after being treated today! And also kuba is reviewing training as well as we push forward now! Which is exciting!

Instagram - @rheagpt

[Rhea Gayle]

These are images from the back of the photo shoot prep last year (December). Currently in process of a prep again now but not lean enough to show it just yet.

I appreciate both responses!

Stretch marks are evident too, but I know tanning over them is doable.

Hey Jason, you look fab! And honestly first thing I noticed was your physique over your skin ?

It doesn’t look bad at all but I know when it’s an insecurity it can play in mind! But getting loose skin removal will be entirely your decision here but honestly you look great and it’s not overly noticeable ✨

Instagram - @rheagpt

[Rhea Gayle]

1st day on new foodies plan:

here is what it looks like:

Steps 14000 daily – 4500 fasted

Current diet

Training Day

Meal 1: 1 whole egg 5 whites 100g spinach 50 mushrooms

Meal 2 125g steak 50 rice 100 greens

Pre Meal: 80g raw weight rice 125g chicken 10g dark chocolate 100g veggies 100g fruit

Intra

20g eaa

15 g cyclic dextrose

Post Meal 5: 100g cereal low fat of choice or cream of rice 35g whey iso

100g fruit

M6 50g oats 10g dark choc

200 g berries 30g whey iso

Rest day food

Meal 1: same as training day

Meal 2; 125g chicken or turkey, 100g greens

M3 125g chicken 50g rice 100g greens 100g peppers

Meal 4 125g steak, 200g potatoes 100g asparagus

Meal 5: 125g chicken 100g asparagus

50g oats 150g berries

so we have gone down from 6 meals to 5 🙂

today is legs and knee is feeling better with the rest we have had this past week, will definitely feedback to Kuba how this session goes and feels on the knee – plenty of tiger balm pre session always helps as well as icing post!

Instagram - @rheagpt

[Rhea Gayle]

Hey David, personally when I use sauces I keep them the same in prep and offseason and would usually use a low cal/low sugar sauce

Instagram - @rheagpt

[Rhea Gayle]

rest day today and last day on my 10k steps and current food before we make some changes tomorrow!! i’m definitely feeling better in myself as we have tapered down the last couple of days, feeling rested and ready to push on again! And really happy with how everything is looking with so long to go until we step on stage 🙂

this morning has been a busy day for online posing, which I love doing! And after being in Atlanta this past weekend to help with the NPC/IFBB posing workshop it has spurred me to push even harder with it as I enjoy it so much!!

with the new foodies plan we have taken it to 5 meals per day over 6 so that I am getting everything in within good time and fitting my day to day habits.

Instagram - @rheagpt

[Rhea Gayle]

yes, doing a brisk fasted walk is still okay – if you are expending more than you are intaking then fat loss will still be at the forefront! Steps can most definitely be utilised as a tool

Instagram - @rheagpt

[Rhea Gayle]

Hey David, so as Kuba said its not necessarily a bad thing when getting pumps like that as it a sign of good sensitivity, you may however have some tightness there which is causing fatigue quickly so I would try to increase your rest periods between sets and maybe getting some work through your arms and forearms

Instagram - @rheagpt

[Rhea Gayle]

Hey Kedanie, yes this is possible but as hilly mentioned it would entirely depend on how soon you were to eat afterwards ?

Instagram - @rheagpt

[Rhea Gayle]

Hey David, my preference for this is taking my health supps with my meal 1 as they sit a lot better

Instagram - @rheagpt