[Rhea Gayle]

Had such a lovely weekend up north with megs and kuba!!! We are now 5 weeks out and it’s check in day and LEGS tomorrow!! I’m really looking forward to pushing on and seeing what we bring to the stage in Spain!!
I will let you know of any changes that we make tomorrow if any

This front relaxed is just ridiculous – keep pushing Rhea !x[/quote]
Thank you so much AJ ?xx

Instagram - @rheagpt

[Rhea Gayle]

Had a really good leg session yesterday! I felt a little run down however my session was strong and pushed through!! This morning I feel better! My right gland is still up a tad which I now know is related to my tooth so that’s put my mind at ease ? today I’m heading up to Nottingham for a shoot with Chris Bailey and also training push ? we are now doing daily check ins as well!! So today was an early check in and weight was only up by .6 ?

Instagram - @rheagpt

[Rhea Gayle]

As mentioned above I would move weigh in days to a different day if possible ?

Instagram - @rheagpt

[Rhea Gayle]

Sushi, burger and fries or something home made ?

Instagram - @rheagpt

[Rhea Gayle]

Had such a lovely weekend up north with megs and kuba!!! We are now 5 weeks out and it’s check in day and LEGS tomorrow!! I’m really looking forward to pushing on and seeing what we bring to the stage in Spain!!

I will let you know of any changes that we make tomorrow if any ?

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today!! Been a really good day!! Cardio sessions done earlier today and all steps hit!! This afternoon I caught up with phoebe hagan for a coffee and then headed home to then catch a train up north to see @megansylvester ? good catch up this evening before a good training session together tomorrow!! I can’t wait ??

Instagram - @rheagpt

[Rhea Gayle]

Definitely try adding more water especially to 100g of CoR!! Hehe it’s definitely a fine art as Jamie said!! In your initial pour try to do with more water and then stir and keep adding ? ? x

Instagram - @rheagpt

[Rhea Gayle]

Another check in for me this morning very early again @ 3:30am but it felt good! Especially after a leg session yesterday!

Feeling quite tight through the legs still so done a bit of stretching before I left for work this morning!

Later on I’m training push and will then do my cardio later this evening away from my session! As it’s an upper day today so cardio will be an hour which I’ll so on my bike ? and steps are 10.5k the same as yesterday

Instagram - @rheagpt

[Rhea Gayle]

Really really good leg session today!! Strength was good even after an early shift this morning!! Movements still feel strong and really working on mind over matter each and every session!!

Cardio today was 50 minutes and step goal was 10.5k steps!! Steps have stayed the same for around 6 weeks ?

Instagram - @rheagpt

[Rhea Gayle]

I typically wait 1 hour after my session to eat my pwo. If you aren’t feeling hungry straight away I would leave a little gap and then eat it, so yes try 30-45 mins window ?

Instagram - @rheagpt

[Rhea Gayle]

Hey! The food intake is getting pretty low now. How do you deal with hunger?
Are you eating lots of low cal veggies or anything else that helps?

_________________________________________

Instagram – @kovacsmartin24

Hey Martin!! I currently am not too hungry, I detach my feelings with food and keep as active and busy as I can when food gets lower ?

Veggies I have are cauliflower and courgettes

Instagram - @rheagpt

[Rhea Gayle]

Good morning!! Back to training today and have pull ? implementing the new diet changes today so I’m excited to see where we end up further into the week!! Trying to keep lifts strong at the moment!! Even if weight doesn’t increase I aim to improve the reps!! Getting deeper into prep it becomes a more mind over matter!! You will get tired, things will feel heavier but remember mind over matter!! The harder you push now you will reap the rewards when stepping on stage!!

❤️

Instagram - @rheagpt

[Rhea Gayle]

In prep I wouldn’t go out just as you can never truly be sure! But if you are in offseason, enjoy it ✨?

Instagram - @rheagpt

[Rhea Gayle]

Check in day today!! We are finally sub 62kg!! This morning I was 61.7kg ? we have made some further changes to diet to really start bringing things in more:

Training day – LEGS
(7.30am) Meal 1 – 1 egg 7 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 40g CoR, 40g 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/turkey breast, 40g rice or pasta, 2x rice cakes, 10g jam
(6pm) Meal – 100g 5% fat beef, 3 egg whites, 100g white potato
(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt

Training day – PULL & PUSH
(7.30am) Meal 1 – 1 egg 7 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 – 25g MPS, 5g creatine, 20g sustain
(3pm) Pwo 60mins after – 150g chicken/turkey breast, 60g rice or pasta
(6pm) Meal – 150g 5% fat beef
(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt

Rest day
(8.30am) Meal 1 – 10 egg whites
(11am) Meal 2 – 85g 12 fat salmon, 100g white fish
(1.30pm) Meal 3 – 150g chicken/turkey breast
(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg
(7pm) Meal 5 – 100g 5% fat beef, 3 egg whites
(9.30pm) Pre bed – 10g protein from whey, 200g Fat free greek yoghurt

Instagram - @rheagpt

[Rhea Gayle]

I would take them fasted, after the loo and first thing in the morning! In an area with good lighting and in a place that you can be consistent with as well to try and keep all the variables the same x

Instagram - @rheagpt