[Rhea Gayle]

Instagram - @rheagpt

[Rhea Gayle]

Bit of an update ⭐️ we have increased food a touch today:

Meal 1 – 10 egg whites, 40g COR
Pre – 30g pro from whey, 75g cor, 30g bluebs
Intra – 25g MPS, 40g sustain, 5g creatine
Post workout – 150g chicken, 30g rice, 80g coco pops
Meal 2 – 150g chicken + 5g evoo 40g rice
Pre bed – 20g or from whey + 100g fat free yog 40g COR

I have pull today ?

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[Rhea Gayle]

Hilly has hit the nail on the head!! I like to have a strong coffee, water, glutamine, lemon and ACV on wake 🙂

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[Rhea Gayle]

7 DAYS OUT:

Can’t believe we are just 1 week away now from the Olympia!!!! Since making the slight changes on Monday things have started to come in so quick ad its so exciting!!

Towards the end of this week my energy has been quite low and been a little dead on my feet however needs must and I know pushing through this will bring the best version of me out next week!! Empty the tank to fill it out again!!!

I am really happy with my check in this morning! Here are some stills from this mornings check in 🙂

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[Rhea Gayle]

8 DAYS OUT:

Weight is down again to 58.8kg yesterday was 59.3kg!!

Yesterday post legs I felt a bit like a zombie but I’m currently in auto pilot mode and getting the job done!! No time to take my foot off the gas we keep pushing until the very end!! I’m so excited for next week it’s crazy!!! Nervous, anxious but excited!!!

Today is chest/delts/triceps ?
Here is some stills from my check in with Corinne this morning:

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[Rhea Gayle]

Hey Hermosa!! You look incredible and will definitely find your feet in figure!! Your shape is awesome!! Can’t wait to follow your transition to the figure stage ⭐️

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[Rhea Gayle]

I can’t believe we are now into single figures of this Olympia prep!! This is super exciting!!!! Today is leg day and to think I only have a few left until it’s time to get on stage!!

Today I also hit a new low on weight! Weighing in at 59.3kg! Time to keep pushing!!

Here is some stills from today’s check in!!

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[Rhea Gayle]

Ahhhh king edwards or Maris pipers ? when I would have potatoes in my plan I would thinly slices them or chip them use 1cal spray in the pan first an partial cook them and then air fry them 🙂

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[Rhea Gayle]

Rest day today!! And again check in day!! Can’t believe we are now 10 days out of the OLYMPIA!!! Eeekkkkk!!!

Here is my check for the day!!

On the menu today I have posing clients, my 60 mins AM cardio and then my 25 mins evening cardio! Around that I will be resting and recovering for legs tomorrow!!

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[Rhea Gayle]

I typically use 5g in my intra!

Try to be consistent with what you do but I would say 5/10g a day would be enough

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[Rhea Gayle]

LAST PUSH ✨ so yesterday Corinne sent over some changes which will be implemented today ⬇️

Training day
(7.30am) Meal 1 – 10 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 35g CoR, 30g blueberries
(11.45am) 15-20mins before – 1 serving of PREpare or Pre Pump
(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g MPS, 5g creatine, 25g sustain
(3pm) Pwo 60mins after – 150g chicken, 30g rice, 40g cocopops
(6pm) Meal – 150g chicken + 5g EVOO
(9pm) Pre bed – 20g pro from whey, 100g fat free Greek yoghurt

Training day – push and delts&arms
(7.30am) Meal 1 – 10 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey,30g CoR, 30g blueberries
(11.45am) 15-20mins before – 1 serving of PREpare or Pre Pump
(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 50g MPS, 5g creatine
(3pm) Pwo 60mins after – 150g chicken, 3 rice cakes, 30g cocopops
(6pm) Meal – 150g chicken + 5g EVOO
(9pm) Pre bed – 20g pro from whey, 100g fat free Greek yoghurt,

Rest day
(8.30am) Meal 1 – 1 egg, 7 egg whites
(11am) Meal 2 – 150g chicken/turkey breast
(1.30pm) Meal 3 – 100g 5% fat beef , 3 whites, or 100g chicken, 3 whites, + 5g EVOO
(4pm) Meal 4 – 150g tuna/ white fish
(7pm) Meal 5 – 115g chicken/turkey breast, 1 egg
(9.30pm) Pre bed – 15g pro from whey, 5 whites

Really excited seeing this package come together ?❤️

Here is some shots from my check in this morning

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[Rhea Gayle]

12 days to go now!! I have legs today!! It’s crazy to think I have a max of 3 leg sessions left until show day!!! Was happy with my check in this morning and also had a good nights sleep!! Thankfully haha!!

This morning I will do my 60 mins cardio and a walk to get my steps in ⭐️ I will then train legs later this afternoon!! Really excited about this session!! I have trap bar sldl ✨

Here are some stillls from my check in this morning

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[Rhea Gayle]

My fitness pal is great and also my net diary is a good one as well ?

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[Rhea Gayle]

Rest day today!! I felt much tighter today even thought the scales were up and down this morning!! 13 more days to bring my best and I’m so excited about it!!

Even though it’s been a rest days it’s been a busy one! Day of posing clients and client check ins but it has kept my mind busy which is great!!

I didn’t get a great nights sleep last night as prep insomnia kicked in a tad haha but tonight I’m feeling sleepy so going to get an early night ready for a new day tomorrow!! ⭐️

Instagram - @rheagpt

[Rhea Gayle]

I use for my intra – sustain which is currently at 20/25g (due to where I’m at in prep) and I also use 25g MPS and 5g creatine ⭐️

Instagram - @rheagpt