Rhea Gayle
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Great rest day today!! Had some posing clients this morning, one from Germany who is doing her pro debut next week, which is amazing!! Cardio done this Am and some steps around the lake! Had a great catch up with Megs on FaceTime! I also had a podcast with Debra from womensmaximumfitness which was an absolute blast ?
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Delt and arms today and was a great session! Training has actually been really good post show! Going to get some body work done tomorrow more so some adjustments as I’m feeling a little beat up still from posing on stage – they worked us hard up there, so my back and hips are super tight! Witth AM cardio in again digestion is getting better and better! And actually starting to feel hungry again hehe!! 9 more days until show day number 2
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If your digestion can handle it and you are in need of cals/ it fits your macros then you can use milk or even a dairy alternative if you don’t have many cals to play with but if not then water ?
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If you have the space for it maybe a treadmill but otherwise I would for sure say a spin bike
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Good morning! Today is legs B!! Feeling nice and rested after rest day yesterday! Digestion is also getting better which always makes my moods much better as well! Back in with some AM cardio this morning and then I have some posing clients before I head out to go and train! We are now 10 days out!! And honestly couldn’t be more excited!! Got my flights booked yesterday! It’s going to be one hell of a journey but as always I’m willing to do whatever it takes xxx
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rest day today and final day on higher food before we pull it in and add cardio back in!!
Im leaving America next week potentially (depending on flights) to head to my next show! Using today to get my steps in and do some more research on vest travel routes 🙂 xx
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Back and biceps today! Good session! Energy is definitely up with this food in me!! One more day tomorrow of high food before we pull it back down on Thursday ready for our next show!! I’m feeling good! Xx
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Good morning 🙂 I didn’t really manage to get much sleep last night due to excitement and I also never am really able to sleep much after a show! But back to the drawing board today!! Going to do legs A today at iron religion. I went out for some early steps this morning just to get moving after having some food yesterday!
Really excited to get stuck back in and ready for the next show 🙂
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What an amazing day today!!! Taking second place in a huge line up today!! Honestly I couldn’t be happier especially with the push we made for this show!! It felt so rewarding!! We have a plan in place now and we are going to get over to Portugal so TWO WEEKS OUT!! Let’s do this xxxxx
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1 day out!!!!!! Okay I’m super excited, nervous, all of the above hehe!! this morning the athletes check in was at 8am -_- super early but I’m always up around 5:30-/6am anyways so it was just a case of checking in with Corinne and then having meal 1 as planned and heading to the hotel!!
Currently checked into the host hotel and rest up eating and waiting for tan!! here is what today looks like food wise:
Eaten every 2.5 hours
M1- 2 eggs + 2 egg whites, 35g COR
M2 – 100g 5% beef, 5g evoo, 50g blueberries, 3 rice cakes
M3 – 120g white fish, 10g evoo, 35g rice
M4 – 100g chicken/turkey breast, 10g evo, 4 rice cakes
M5 – 100g 5% beef, 5g evoo, 50g blueberries, 3 rice cakes
M6 – 120g white fish, 10g evoo, 35g rice
Pre bed – 20g pro from whey, 20g dark choc, 35g COR
2000 mg vitc and 500 mg dandelion with the last meal
fluid today is at 5l ? xxx
All the best Rhea X
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Thank you Clare ❤️Instagram - @rheagpt
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1 day out!!!!!! Okay I’m super excited, nervous, all of the above hehe!! this morning the athletes check in was at 8am -_- super early but I’m always up around 5:30-/6am anyways so it was just a case of checking in with Corinne and then having meal 1 as planned and heading to the hotel!!
Currently checked into the host hotel and rest up eating and waiting for tan!! here is what today looks like food wise:
Eaten every 2.5 hours
M1- 2 eggs + 2 egg whites, 35g COR
M2 – 100g 5% beef, 5g evoo, 50g blueberries, 3 rice cakes
M3 – 120g white fish, 10g evoo, 35g rice
M4 – 100g chicken/turkey breast, 10g evo, 4 rice cakes
M5 – 100g 5% beef, 5g evoo, 50g blueberries, 3 rice cakes
M6 – 120g white fish, 10g evoo, 35g rice
Pre bed – 20g pro from whey, 20g dark choc, 35g COR
2000 mg vitc and 500 mg dandelion with the last meal
fluid today is at 5l 🙂 xxx
Instagram - @rheagpt
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As others have mentioned above, if you are okay with it at the moment and feeling good then keep it consistent, I would maybe stop in the final week ?
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Hey loz, I would also give cure-coming a go by Trained By JP Nutrition
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final training session today!! feeling a bit better this morning after a bit of a weary night last night. back and biceps today 🙂 no leg loading! goal today are steps and neat and getting everything ready that I will need for tomorrow and show day on Saturday 🙂 xx
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I like chest supported Tbar but you can use both movements in rotation 🙂
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