[Rhea Gayle]

As Jordan has said, with creatine it’s something you can take anytime, so when most people are making an intra workout shake they will most probably put it in at that moment ?

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[Rhea Gayle]

There are many natural athletes with incredible , train hard, brilliant work ethic and also genetics

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[Rhea Gayle]

Legs today! But we are running a devolume for the next 3 sessions! Recovery has taken a bit of a hit and not feeling fresh in myself! Also my knee has flared up this week which isn’t fun at all but not letting it get me down too much! Because I know it will be okay and back to normal with rest and being clever with training but today was so much fun to train with Megs and Liv again!! I’ve absolutely loved having Megs here with me in Texas! Don’t want her to leave ?

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[Rhea Gayle]

Hey Matthew, I would return to the plan that you were following before you went on vacation ? keep hydrated and back to plan ?

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[Rhea Gayle]

its a cracking product and tastes so good!! Having it post workout is definitely okay 🙂 also another flavour suggestion to try… choc mint is so yummy 🙂

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[Rhea Gayle]

Hey Kacper,

<font face=”inherit”>from a cardio health, </font>appetite<font face=”inherit”> and digestion perspective cardio can be kept in, while in offseason also </font>utilising steps in offseason can be an option. One thing to be mindful of is to make sure that its not interfering with recovery or training 🙂

as Nathan mentioned starting with a 4x 15/20min per week is a good start 🙂

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[Rhea Gayle]

Rest day today and had treatment today!! It was just what I needed! Ryan really helped my niggles in my chest/shoulders/back! We are going to try and keep it up weekly leading into shows this year to keep on top of everything!!

This afternoon we spent it exploring Houston a little more, found a few cute little stores and grabbed coffee ☕️

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[Rhea Gayle]

Pull day today!! Great session alongside Megs and Liv!!

Finally back to 4pps on my hex bar dead today! Haven’t hit it since being home! Everything felt really good today! Checked in with Kuba today and was happy with that, also just spoke to him about some of my stresses lately and worries and it has really helped just to verbalise them rather than keep them locked up in my head! So feeling better this afternoon and just need to keep doing the do each day and put one foot infront of the other x

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[Rhea Gayle]

Check in day today and also rest day!! Weight up a touch but this reflects my lady cycle starting and also actual cycle starting so we are going off look rather than getting wrapped up in scale weight!!

This morning I had an early morning client as we are 12 hours apart as she is in Bangkok! Which is so fun having clients worldwide!

This afternoon headed over to lee’s house for Hunters birthday and having a pool day which is super fun! And a nice chill as a rest day!!

Ready for legs tomorrow!!! ?

Hi Rhea, what’s your nutrition structure like now. ? not sure if this is a legit question though[/quote]

Hey Kedanie, of course this is a legit question ? here is my current food at the moment:

Current diet

Training Day

Meal 1: 1 whole egg 4 whites 100g spinach 50 mushrooms

Meal 2: 100g chicken 100g greens 250g potatoes 20 dark choc 100g mango

Meal 3: 100g steak 50 rice 100 greens

Pre Meal 4: 80g raw weight rice 100g smoked salmon 100g veggies 100g fruit

Intra

20g eaa

15 g cyclic dextrose

Post Meal 5: 100g cereal low fat of choice or cream of rice 30g whey iso

100g fruit

M6 60g cor 10g dark choc

200 g berries 20g whey iso

Rest day food

Meal 1: same as training day

Meal 2; 100g chicken or turkey

100g greens 100g fruit

M3 100g chicken 50g rice 100g salad

100g peppers

Meal 4 100g steak, 200g potatoes 100g veggies

Meal 5: 100g chicken 100g potatoes 100g veggies

Meal 6:

20 g whey iso 60g cor

200g berries 15g dark choc

[/quote]

Thank you ??. Great insight

One thing, “Chicken” as in chicken breast right.[/quote]
Yes chicken will be chicken breast or I can use turkey ?

You’re welcome ? if you have any more questions I’d be more than happy to answer them ?

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[Rhea Gayle]

Hey Andy!! I would give the TBJP Nutrition – Natural Physique and Turkesterone a try ? great products for natural athletes

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[Rhea Gayle]

Hey Davide, I have the same as Meg and Haider and aim to have around 1.5/2g per meal – I also have some in my intra workout

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[Rhea Gayle]

rest day today! Push was great yesterday especially training with Meg!

In the evening I had some bodywork done which was very long overdue, so feeling like a brand new person this morning!

Today I have a posing client after a cancellation and then free the the remainder of the day so meg and I will do some exploring and get my steps in 🙂

steps are still at 14k with 4500 fasted – no direct cardio yet

food is still good and digestion has been better with the swap from potato to gnocchi

All is good at the moment – again just time to keep pushing forward

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[Rhea Gayle]

Hey Gustavo, so personally I find the bike to be a tad more taxing than the treadmill, again depending on the intensity or the HR goal that has been set if it is a sample range of 120-130 then doing something like the bike would be better

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[Rhea Gayle]

Hey Davide, once coming out of a cut, you can plan to reverse out and then look to enter a gaining phase. There are points in which you can utilise a maintenance at while you are pushing up cals but this wouldn’t be right away

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[Rhea Gayle]

Hey Fabrizo, this set up as Jordan mentioned! If everything is feeling good and the progress is being made then I would stick at it 🙂

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