[Rhea Gayle]

So yesterday was a tough one! My old boy ? was put to ever rest ? I would be lying if I said I wasn’t heartbroken at the moment!! This morning was so tough as he is part of my morning routine! I never thought it would be this hard! But he had a good life and will he missed dearly!!

Weight was down today again from yesterday which was nice to see and I felt tighter!! 7 more days to bring this together!! Despite everything I am focusing so hard to finish strong ❤️❤️

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[Rhea Gayle]

I’ve never really felt the difference but I do find that rice sits better with me digestion wise! As the guys above have said, potato has more potassium in it which could be a contributing factor. But whatever digests better for you out of the two I would go for it ?

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[Rhea Gayle]

Yesterday we increased carbs around training again and I had such a good leg session!!! This morning weight is down .3kg from yesterday!! Today is rest day!

We are resting every other day until Thursday and Friday ?

Feeling tighter this morning!! Super excited to pull everything together next week xxx

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[Rhea Gayle]

10 more days to go!!! Peak week plan is through and I’m so excited!! Training is changing too!! So resting every other day! Really looking forward to this look really coming together for next week!! I’m super excited!! Changes happening daily now!! Xxx

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[Rhea Gayle]

Hey Philipp, you don’t have to use an iso post workout you can eat whole foods in which digest well for you and are within your plan or macros

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[Rhea Gayle]

12 days out ? here is a still from this mornings session!

We are still pushing now after some more carbs on Sunday! Weight is still at 59.7kg!

Today is rest day, so steps are 11.5k and an hour fasted cardio which I done watching Nick Dompierre wicked cheat day videos hehe and then I have 35mins cardio in the afternoon xx

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[Rhea Gayle]

Weight was down a touch today!! But we keep pushing on!! Eeeeek 13 days to go and I know I say this all the time haha but I’m so so so excited!! I trained push today!! Numbers were matched as per this rotation 10 days ago which is always fun!! Got some extra reps today and a few weight increases on exercises!! Xxx

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[Rhea Gayle]

Really good leg day today!!

Numbers and reps increased today!! We also increased some carbs around training which was cool!!

We added a muffin pre
25g carb intra
And and extra 65g COR post workout!!

Can’t believe we are now just 14 days away from stage!!

I hope everyone has had an amazing Sunday ?

Instagram - @rheagpt

[Rhea Gayle]

Rest day today ❤️

It’s been a lovely one!! Mixture of online and in person posing clients followed by some steps and my cardio!! Can’t believe we are just 15 days away from being back on stage!! I couldn’t be more excited to be back up there xxxx

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[Rhea Gayle]

I personally have never had this issue! But as Meg suggested you could try jasmine rice as I also find this sits better or maybe try to avoid rice for a while as a process of elimination x

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[Rhea Gayle]

Pre and post refeed ? weight increased from 59.5 – 59.9kg

Yesterday I had a bit of a blunder of stupidity!! I forgot the date I prepped my cauliflower and when I had it yesterday it didn’t go so well! I had extreme bloating and chest pain which then leading to me throwing up quite abit last night! Was far from ideal but felt much better today was just very tired!!

I had a really good session today pulling finally 160kg deficit SLDL ? super happy!! 16 more days to go now??

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[Rhea Gayle]

Today we had a refeed day ? and zero cardio

Here is what today looked like:

7.30am) Meal 1 – 10 egg whites, 50g oats

(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 70g 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, 55g sustain

(3pm) Pwo 60mins after – 150g chicken/turkey breast, 50g rice or pasta, 50g cereal

(6pm) Meal – 100g 5% fat beef, 3 egg whites, 40g rice or pasta

(9pm) Pre bed – 5 egg whites, 15g pro from whey, 50g oats and a muffin ❤️

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[Rhea Gayle]

Today was legs legs legs and it was a really good session!! Corinne also had me check in again in the gym lighting today just to see things a bit better so I’ve attached some screen grabs from the video I sent across!

Had a number increase in legs today on some movements which was good! Had some not so good news today but used my emotion and put it into my session ❤️

Instagram - @rheagpt

[Rhea Gayle]

As Jamie mentioned if you do walk make sure it’s not just a stroll but instead at a pace in which will see your heart rate elevated ?

Instagram - @rheagpt

[Rhea Gayle]

Clare has hit the nail on the head with this one!! Maybe try switching back to white rice and a different green veggie source

As Clare said with the cruciferous veg such as broccoli these can cause a lot of irritation in the gut due to how hard it it is to digest! X

Instagram - @rheagpt