[Rhea Gayle]

Rest day today!!! And really chilled this morning, had a hair treatment and then went to the gym and posed, had some body work done and also done my cardio!! It’s been a really good day today!! Even if the weather is bringing me down slightly butttttt 7 weeks out today!! Eeeekkkkkk no more fear no more doubt!! Let’s do this!!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey Paul, i would do fasted cardio first thing and my first meal is 0 carb. I would also eat straight after my cardio ?

Instagram - @rheagpt

[Rhea Gayle]

Back and biceps today! Really good session! On rotation 2 at the moment!! I feel like these 2 weeks are really adjusting to the training and setting a baseline and then I can really get familiar with everything!! No cardio today just my 10k steps ?

Instagram - @rheagpt

[Rhea Gayle]

Chest, delts and tris done today!! I’m really enjoying these sessions and feel like strength is on its way back which is nice!!

Recovery has been good at the moment especially since getting my sleep back on track! I tend to struggle with sleep but got better leading into the Europa pro and then it went out the window again! But it’s back and I am feeling better for it!

Also this week I am aiming to get sorted for the Olympia in terms of the country I need to quarantine in before going to America! Initially it was going to be turkey but now potentially heading to Mexico ?? and then it will be a short distance to the states! Xx

Instagram - @rheagpt

[Rhea Gayle]

As Clare said the only way to be absolutely 100 % is weighing the items. Another way could be to eyeball these foods but either way I would weigh them to be consistent c

Instagram - @rheagpt

[Rhea Gayle]

Really good leg session today!! Onto rotation 2!

Finally got 300kg for 7 on leg press? I feel like strength is coming back now post show!! Really looking forward for the next 50 days until the Olympia ??

Instagram - @rheagpt

[Rhea Gayle]

Hey buddy, I tend to stay away from fat post workout. I want that post workout meal to digest as quickly as possible. So I would go for a fast digesting protein like whey isolate and a fast digesting carb source like a sugary cereal. I use cold water to mix with my whey and I use almond milk to eat my cereal with. I’d rather take the calories in from carbs than the fats in the whole milk. Along with super fast digestion and absorption ready for the following solid meal as quickly as possible.

How long do you usually wait for your meal after the post meal ?[/quote]
Normally post workout around 60 mins after the workout and up to 2 hours after the post meal will be my next meal!

Instagram - @rheagpt

[Rhea Gayle]

Congratulations on your recent win and enjoying the log .
Can ask what your new set up is currently like ? I am assuming it has changed from the one posted in your diet section a while back . Kind regards

Thank you so much Adam!!

Glad you are enjoying the log!! If there is anything you’d like to know or see fire away!!

Okay so here is my current diet at the moment

Training day
(7.30am) Meal 1 – 2 eggs, 5 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 50g 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, 40g sustain
(3pm) Pwo 60mins after – 150g chicken/turkey breast, 65g rice or pasta…40g cocopops
(6pm) Meal – 150g 5% fat beef, 40g rice/pasta
(9pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 20g dark choc, 40g oats, 40g blueberries

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, 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/turkey breast, 40g rice or pasta…40g cocopops
(6pm) Meal – 150g 5% fat beef, 40g rice/pasta
(9pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 20g dark choc, 100g blueberries

Rest day
(8.30am) Meal 1 – 2 eggs, 5 egg whites
(11am) Meal 2 – 30g pro from whey, 40g oats, 40g blueberries
(1.30pm) Meal 3 – 150g chicken/turkey breast, 40g rice/pasta, 6g evoo
(4pm) Meal 4 – 180g white fish, 40g avocado,
(7pm) Meal 5 – 150g 5% fat beef, 40g rice/pasta
(9.30pm) Pre bed – 10g pro from whey, 200g fat free Greek yoghurt, 25g dark choc

Instagram - @rheagpt

[Rhea Gayle]

Looking forward to following your journey to the Olympia! Saw your crazy improvements in legs, I was wondering what you did differently in the terms of training specifically from Arnold to Alicante? More volume ? Or different exercise selection? You look insane ?

Hey Lindsay!!

Thank you so much!!

I think the main difference was my mindset for one and also the exercise selection was perfect!! We have had longer working with each other now and really know what works well for me in terms of certain exercises!! Also using progressive overload has been a god send for growth as well!! Xx

Instagram - @rheagpt

[Rhea Gayle]

56 days to go until hitting the Olympia stage ❤️?

It was rest day for me today!! I had a posing client and setting up some new coaching clients!!

I also had some treatment on my back today!! I will be having treatment a lot more leading into this prep to keep on top of everything x

Instagram - @rheagpt

[Rhea Gayle]

Could you go into a little more detail about your new split and why did you decide to switch?

_________________________________________

Instagram – @kovacsmartin24

Hey Martin yes of course!!! So my new split is:

Legs a
Chest and delts
Back and biceps
Rest
Legs
Delts and arms

We have chosen this spilt and some new exercise selection to start fine tuning now heading into this Olympia prep!! I will put up my full training exercise selection on my training section 🙂

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! And we are also starting a new training split for this Olympia prep!! I am actually really excited to get started with this new split and exercise selection ? tomorrow we go in with back and biceps ? xx

Instagram - @rheagpt

[Rhea Gayle]

Yes that would be ground rice!! If you haven’t tried the JP nutrition COR I definitely would!! Easily digestible and super yummy ?

Instagram - @rheagpt

[Rhea Gayle]

Great push session today!! Weight is back to baseline so able to take up from where we left off! With legs being main focus lately I’m also making my shoulders a focus as well?? excited to see how we can progress again on these main pushes ??xxx

Instagram - @rheagpt

[Rhea Gayle]

Rest day today ? and SIGNED MY OLYMPIA CONTRACT!! Officially official!! made it feel real signing it eeekkkkk!! Check in day was today as well 1 week post show!! 3kg down from Wednesday check in!! Loving my new food plan at the moment!! Feel full and strong! I’ve felt quite tired lately but this is normal for me post show but as I said mentally and physically this is the best I’ve ever felt xxxx

Instagram - @rheagpt