[Rhea Gayle]

push day today!! woke up feeling a little meh and have that heavy feeling again which is so weird! Sleep data says that I have had a good sleep but feel a little on the meh side today! but we push on!!

not much else to report on today 🙂 I have a posing client this morning who is WPD which is always such a fun division to pose as there is so many components to the posing with 2 rounds and a routine 🙂

Instagram - @rheagpt

[Rhea Gayle]

rest day today and been a lovely day! first day here for Megs! im so happy to have her here in Houston with me for the week! its going to be amazing!

I woke up this morning with a bit of a headache which has lasted the day which hasn’t been great! but drinking plenty of water and keeping an eye on it.

not much to really report today! weight has been holding this week so far and looking forward to getting back in the gym tomorrow for push! x

Instagram - @rheagpt

[Rhea Gayle]

Hey Peter, I agree with the above here! you want to make sure that you are hitting those cal exactly how you are supposed to be. Yes, when dropping fat you can experience plateus however making sure that you are also tracking everything correctly is also important

Instagram - @rheagpt

[Rhea Gayle]

Hey Jeff, thank you for adding in photos! I think with where you are at you could transition into a cutting phase 🙂

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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

Instagram - @rheagpt

[Rhea Gayle]

Hey Zander, this could be a bit of both, thinking okay its heavier (and then things changing due to focussing on the weight) and then also maybe the load just being a little too much. What i’d do is drop weight and make sure form is on and then building it up again to the point where you are able to move weight and form stays where it needs to be. Trying to pull heavy for the sake of it with incorrect form you will run the risk of injury which we don’t want 🙂

Instagram - @rheagpt

[Rhea Gayle]

hey Francesco, so this could be the the glycerol as one of the sides can be bloating! especially if you haven’t changed anything else, maybe start by a process of elimination

Instagram - @rheagpt

[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!!! ?

Instagram - @rheagpt

[Rhea Gayle]

Hey hey, so I agree with this being person dependent and what you wanted to achieve when you started your cut as Louis mentioned! ? also with how you are looking and feeling at the moment

Instagram - @rheagpt

[Rhea Gayle]

Hey Daniel, definitely echoing with what has been said above! With your goal, I would ease in with 20 mins steady cardio and then you can make adjustments from there

Instagram - @rheagpt

[Rhea Gayle]

Pull day today 🙂 had such a better nights sleep last night so imm feeling good this morning!! today is pull 1 and looking forward to it and implementing the corrections from last rotation 🙂

Today is my off day for online posing – I set 1 day a week and this week is today 🙂 so outside of training I will be meal prepping and preparing for Meg to arrive on Wednesday 🙂 which I am so excited about!!

also i’m super excited to be heading to Atlanta next week to be part of an NPC posing seminar alongside Nicole Graham (Figure olympian) and Sheronica Henton (WPD olympian)! which I am so grateful to have been asked to help at!! I am so excited for it 🙂 and always wanted to go to Atlanta 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

Hey Jacob, sorry you are going through this and hope you can be pain free soon! With being so big on mobility and that you do it often, I would seek a professional to have a look at it to rule anything out/ get a definite diagnosis of what it could be and then you can get a plan together to rehab 🙂

keep us posted 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Adam, first welcome to the site 🙂

So personally I haven’t trained at this time but it is completely doable and sure many people choose to train early due to lifestyle. With this depending on your wake time you could fit a meal in prior but you can also think about having a carb based meal pre bed and having an intra workout shake as Oscar mentioned that you could start drinking on your way to the gym 🙂 with your intra you could have TBJP nutrition Sustain or Performance fuel coupled with the EAAs 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Jamie, I don’t think it makes much difference 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Luca, I would say that the finger prick isn’t as accurate as getting the bloods though IV

Instagram - @rheagpt