[Rhea Gayle]

LEG DAY TODAYYYYY ? will be an earlier session than usual due to the gym only being open until 2pm! My back is also starting to feel better which is a positive!! 5 more days in Mexico before heading to America on Friday ❤️

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[Rhea Gayle]

I usually wear a comfortable trainer usually my Osweegos as they support my feet well and are super comfy x

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[Rhea Gayle]

Good morning ☀️ today is a rest day!! And check in day! Weight is down a touch again and I’m feeling a bit tighter ❤️ my back is still niggly but better than yesterday ? I’m hoping that all I need is some rest for it to start feeling better but going to just keep an eye on it! I’ve arrange treatment for when I get to tampa next week ?xx

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[Rhea Gayle]

Good back and bicep session today!! Felt a bit of a twinge in my back when I was rowing and I’m hoping that it’s nothing too serious and that some stretching will help! I’m going to see if I can find somewhere/someone for a massage out here but I don’t know how easy that will be! On another note…. 5 WEEKS OUT ❤️

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[Rhea Gayle]

TrainedByJP Love heart and vital support are fab and also a really good krill oil!

Also as mentioned maybe a diet and cardio adjustment x

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[Rhea Gayle]

Hey, so this definitely can vary between cooked weight and raw weight rice, also there will be variances between brands/cooking methods etc so I would try and stay consistent with your method and macros 🙂

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[Rhea Gayle]

Chest, delts and triceps today!! Again one of my favourite sessions hehe!! It was also check in day today, weight didnt change much today but I am definitely feeling tighter!! Sessions are really good at the moment – strength feels good and my recovery is a lot better!! Today i am trying a different gym as I am meeting up with a bikini pro this afternoon which will be nice!! I haven’t seen anyone since being here hehe so will be nice to catch up with Evita who is also in prep for the olympia 🙂 xx

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[Rhea Gayle]

Really good leg session today!! Feel like everything is clicking again which is exciting!! We are checking in every other day now to monitor everything nice and closely!! Tomorrow is a check in day so I will update you with any changes made!! Mind is in a good place now and starting to feel settled and less anxious ❤️

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[Rhea Gayle]

Really good delt and arm session yesterday!! Strength has been good still on main movements and even made some progression on my curls too hahah!! Been out here in cancun a few days now and starting to get into the swing of things and generally how things work out here! I feel like I’m slowly getting over my jet lag ?

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[Rhea Gayle]

I think as long as you have been consistent with it throughout your diet it should be okay, always double check the carb content in sugar free things as Meg highlighted! X

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[Rhea Gayle]

Both are fine but personally I always weigh everything raw weight as it will always be consistent and accurate

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[Rhea Gayle]

Legs done today!! Little did I know that most gyms are closed on a Sunday! However I found a really good one about 20 mins away from where I am staying. It was also check in day today!! And we have made some changes!! Weight is down 1kg since travelling so we have a new baseline!

Here is my new diet:

Training day
(7.30am) Meal 1 – 2 eggs, 5 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 40g CoR, 50g 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, 30g sustain
(3pm) Pwo 60mins after – 150g chicken, 40g rice, 40g cocopops
(6pm) Meal – 150g 5% fat beef
(9pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 15g dark choc

Training day – push and delts&arms
(7.30am) Meal 1 – 2 eggs, 5 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey,30g CoR, 50g 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, 3 rice cakes, 40g cocopops
(6pm) Meal – 150g 5% fat beef
(9pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 15g dark choc

Rest day
(8.30am) Meal 1 – 1 egg, 7 egg whites
(11am) Meal 2 – 150g chicken/turkey breast, 100g blueberries
(1.30pm) Meal 3 – 150g 5% fat beef
(4pm) Meal 4 – 75g smoked salmon (12% fat) 100g tuna
(7pm) Meal 5 – 150g chicken/turkey breast, 3 rice cakes
(9.30pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt

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[Rhea Gayle]

Rest day today! Started the day with my 60 mins cardio and some steps!! Saturday is also my client check in day so spent the morning going through check ins and adjusting plans 🙂 tomorrow is check in day with corinne and also LEG DAY!! The gym I am training in at the moment is pretty cool and has some decent equipment!! The only thing its missing so far is a trap bar but I am sure we can jig somethings around to match the equipment I have access to. Starting to settle in nicely here in mexico and getting into a routine, need to brush up on my spanish though hahahahh xxx

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[Rhea Gayle]

Hey Emilia, I have dark choc in my meal plan as a fat source and use a minimum of 85%/90% xxx

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[Rhea Gayle]

Hey Craig, personally I would prefer to eat it. But maybe you could use this meal and substitute the chicken for whey and the rice for maybe oats/banana etc??? Making the macros similar but then also a bit easier to digest x

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