[Rhea Gayle]

Rest day shenanigans today TIME TO GET NEXT LEVEL LEAN orders from the boss hehe!! Couple of changes made we push on and push hard!! Daily check ins remain 20 days to go and I couldn’t be more excited about it!!

Was in my own head again recently but I’m out of it and focusing HARD! No left or right just straight ahead!! Self doubt is natural but I’m trying to block it out hard this time round and not stress over things that I can’t control xxxx

Instagram - @rheagpt

[Rhea Gayle]

Pull went down today!! Got 170kg sldl today for 7!! Strength seems to be sticking around even with tiredness starting to come in!! My mindset is just so fixed on bringing my best ?

Tomorrow we check in again and may increase food a touch! So we shall see what I look like tomorrow xx

Instagram - @rheagpt

[Rhea Gayle]

Had a really good day today 1-1 posing at Muscleworks in Orpington

It was also a rest day for me today ?

Uploaded my first YouTube today which was fun hehe!! Also can’t wait for my next content video for the site!!

I can’t believe we are now just 22 days out eeekkkk time is absolutely flying!! Xx

Instagram - @rheagpt

[Rhea Gayle]

Finally had another weight drop today!! Sitting at 60.6kg ?

Had a morning of posing clients which I loved!!

Also had a really good push session today! Didn’t quite get the 26s up again on high incline press but this rotation it was my second movement so I felt a bit thrashed after high incline smith press which in turn I finally hit a weight increase?
xx

Instagram - @rheagpt

[Rhea Gayle]

Legs today!! Ahhhhh I loved this session so much!! Finally beat the log book on a few exercises!! Really trying to keep as strong as I can through this prep!! It was a normal food day today as we aim to get below our new baseline weight and then we can push again xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Kate ?

These last few days are where you are going to need to trust the process more than anything ??

You are in good hands and honestly you look fantastic!

Keep ticking them boxes and really try and take your mind out of your mind (if that makes sense) these next few days!!

And we are all here rooting for you ? xxx

Instagram - @rheagpt

[Rhea Gayle]

Rest day today ?
I have attached this morning check in photo post refeed!! It’s a bit dark due to an early start this morning! Post refeed weight was up .7

We stopped cardio temporarily today I only hit my steps today ?

Instagram - @rheagpt

[Rhea Gayle]

Today has been a refeed day ?

Meal 1 was the same of 10x egg whites

Then:

(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, 60g rice or pasta, 100g cereal

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

(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt, 50g oats

Had a really good pull session today!!

Here are some pre bed photos last night and tonight “pre and post refeed” x

Tomorrow is another check in as we are going daily so will update you with weight fluctuation and physique update xx

Instagram - @rheagpt

[Rhea Gayle]

Rest day today ? nice chilled day today! Getting some treatment in Sussex today on my upper back and neck just to release everything and then I will chill and complete the rest of my 20 mins PM cardio later when I get home xx

Instagram - @rheagpt

[Rhea Gayle]

Really good day today ? in person posing sessions done today which I really really enjoy doing!! I then trained push which was a good session finally got the 26s up with some assisted reps as well ?

Cardio was an hour today fasted which I done on my bike ?x

Instagram - @rheagpt

[Rhea Gayle]

Really good leg session today!! One of those session in which envokes instant doms ?? also filmed some
Content today which was fun!! Done fasted cardio this morning – 50 mins and spread my steps throughout the day 10.5k ? xxx

Instagram - @rheagpt

[Rhea Gayle]

I would keep TD and NTD as Clare and the team mentioned in order to help aid recovery during deloading x

Instagram - @rheagpt

[Rhea Gayle]

Rest day today and also forced myself to have a lay in after a lot of really early starts this morning!! I’m feeling better today!! Going to really utilise my rest day today and make sure I actually chill especially ahead of a busy weekend!!

Have 6 online posing clients today which I can’t wait to help ? and then will work my steps in and around them so I’m not sat all day!! Also will see my little sis later for a coffee ☕️

Tomorrow I will start my first vid for my YouTube hehe which I’m scared but excited about!! I guess I’ll never know how it goes unless I give it a try right?! Hehe xx

Instagram - @rheagpt

[Rhea Gayle]

So we are now checking in every day now! This is a way we can monitor things even closer now as my body seems to be changing daily now! We made some more diet adjustments which I’ll post ?

Cardio is still the same as previous and so are steps, these haven’t changed for a few weeks ??

Today is also a pull day – finishing up with rotation 1! Main movement for today will be SLDL from the floor?

Instagram - @rheagpt

[Rhea Gayle]

I’ve got to agree with the bike for home cardio ? you can get some really good upright bikes and spin bikes from amazon or Argos ?

Instagram - @rheagpt