Rhea Gayle
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Rest day today and 3 days out!! Im not going to lie, energy near on rock bottom today but I’m super excited to get back up stage and still pushing hard! Today’s agenda has been to make sure everything is near enough packed, last cardio sessions today, 8 litres fluid, 12k steps and meal prepping 🙂 xx
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definitely agree with everyone above. Stick with what you know when it comes to protein sources and carb sources (that you have used in your prep). And as mentioned, don’t worry about high protein intake especially on show day as Clare mentioned, take a lower protein intake approach when loading
Instagram - @rheagpt
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Delt and triceps going down this afternoon again at iron religion! AM cardio done this morning and got some steps in before knuckling down with posing clients! Weight was down a touch more today – we are keep everything the same until Friday – only thing changing today is increasing fluids to 7 litres 🙂
Instagram - @rheagpt
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I agree with the above 🙂 I would steadily look to grow from this position you are in 🙂
Instagram - @rheagpt
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legs today!! 5 days to go now! Weight was down .2 today after rest day yesterday! Feeling good today! Didn’t have the best nights sleep and was up super early. Steps this morning after my check in and my cardio on the spin bike. I’ve had some back to back posing clients this morning and now having my pre meal heading to get ready to train at iron religion 🙂
Instagram - @rheagpt
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prepped and packed are great as well as fit mark bags but honestly amazon have some own brand meal bags which are great also 🙂
Instagram - @rheagpt
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Rest day today and 6 more days to go!! Down 1kg on wake this morning but we are going to keep pushing!! both cardio sessions done nice and early on in the day today as well as getting my steps done! so I’m ready to have a nice early night tonight ready for tomorrow x
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when I would have oats I would make them with boiling water and then cover them with a lid and then make my whey separately into a past and then add it into my oats
Instagram - @rheagpt
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7 days to go now!! Felt good this morning after another high day yesterday! We have dropped the hammer now pushing into this show!! we have made some diet changes this morning which I’m super excited about! literally head down now and continue to push for this!!
I trained back and biceps today which was a really good session! Full of energy from the past two days which felt good xx
Instagram - @rheagpt
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You look really good 🙂 smashing it so far!! As mentioned above pushing on for a few more weeks would see you real sharp 🙂
Instagram - @rheagpt
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Another day and we have increased food again! After adding in some more carbs yesterday my weight stayed the same so we are going again today!! which I will list below! No cardio again today just making sure I hit my 12k steps. I have chest/delts and triceps this afternoon 🙂
Meal 1: 10 egg whites + 7 rice cakes
Pre: 30g pro from whey + 100g bluebs + 75g cor
Intra – 30c
Pwo: 180g white fish + 100g rice
Meal 4: 150g chicken + 100g strawbs + 55g rice
Pre bed : 15g pro from whey + 5 egg whites + 55g rice
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Had a really good leg session today! Today added 30g extra carbs per meal! Energy has felt better today as well! 12k done and resting up earlier tonight ready for another day tomorrow, which we will be 8 days out x
Instagram - @rheagpt
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rest day today!! energy levels have been very up and down this week but out of the last few days today has been an the better side!! Also had a great catch up on FaceTime with megs which was much needed and put me in happy spirits! tomorrow we are adding in some extra carbs per meal which I will out line 🙂 xx
Instagram - @rheagpt
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As long as they are consistent throughout and they don’t cause digestive issues they are okay but I wouldn’t use them in an excessive amount.
Also with the COR like many I use the JP cor which has insane flavours and tastes great as it is xx
Instagram - @rheagpt
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Instagram - @rheagpt