[Rhea Gayle]

Have to agree with Clare, this set up looks really good! Just be sure that when heading into a cut that these macros will put you into a deficit 🙂 keep us updated with how you are getting on 🙂

Instagram - @rheagpt

[Rhea Gayle]

Okay so we HAVE A PLAN!

I have been given somewhere that I can train which i am SOOOOOOOOOO GRATEFUL FOR!!! this now means its a green light to make some progress!! I am excited now!!
Here is my new meal plan!!
Training day
(8.30am) Meal 1 – 3 eggs 3 egg whites
(11.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 60g baby rice, 70g blueberries
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g JP eaa, 5g creatine, 35g sustain
(3.30pm) Pwo 60mins after – 150g chicken/turkey breast, 35g rice or pasta, 2 crumpets, 30g jam
(6.30pm) Meal – 150g 5% fat beef, 200g sweet potato OR 240g white potato
(9.30pm) Pre bed – 15g protein from whey, 150g fat free greek yoghurt, 50g oats, 10g dark chocolate

Rest day
(8.30am) Meal 1 – 3 eggs 3 egg whites
(11am) Meal 2 – 150g 12 fat salmon
(1.30pm) Meal 3 – 150g chicken/turkey breast, 100g avocado
(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg, 30g cheddar cheese
(7pm) Meal 5 -150g 5% fat beef, 7g extra virgin
(9.30pm) Pre bed – 10g protein from whey, 200g 5% fat greek yoghurt, 15g dark chocolate

Also we have a new training split that I can wait to get started with tomorrow!! xx

Instagram - @rheagpt

[Rhea Gayle]

Good day today! Rest day for me today!! My body feels wrecked at the moment 🙁 really sore and poor recovery over the past few days but hopefully will ease soon and start to feel human again xx

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[Rhea Gayle]

Day by day we are beating the jet lag!! Getting into new routines and habits while being home as well!! It just feels so good to be home right now!! Trained upper today!! Had a really good session!! Feel like I’ve got my mojo back after feeling very very low over the last 2 weeks xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey Ryan,

As Ryan as mentioned medication can have an impact on water retention but so can carb intake and fluid intake if too minimal or not consistent x

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[Rhea Gayle]

Thank you everyone !
So today I finished my intra drink about 45-50 min before I finish my session and I eat my post workout meal 30 min after the end of the session.
I felt hungry and not bloated after the training. It’s the first time in 1 year that I can eat without forcing myself.
So the problem was just the intra that I was drinking too slowly with too much water.
@hilly @jimmytonk1 @clare @jade-kelsie @haider-mehdi @kamara-graham @bigbenchriche @lara-tasharofi @timaspinall @rheagayle

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Instagram : enzo.renaud_

Happy to help!! And glad you got to the route of it ☺️

Instagram - @rheagpt

[Rhea Gayle]

Okay I think I spoke to soon!! Jet lag hit me like a ton of bricks haha!! But today I trained and felt good!! Slowly getting into a routine now and hopefully will fight this jet lag quickly!!! X

Instagram - @rheagpt

[Rhea Gayle]

As others have said, I would try to finish it in good time before you finish your workout but try to just down in super quickly either, sip it steadily throughout and maybe diluting it a bit more?

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!! I am finally back home in the UK and I already just feel so much better!! I am not too jet lagged which is a bonus for now, I just need to make sure that I am on top of my sleep these next coming days!! Going to also use the next few days to build a routine and get adjusted to how things are in the UK at the moment!! When I next check in with the bosses we will then create a plan of action moving forward! But it is safe to say that now I am home and getting settled I feel so much happier and motivated xxx

Instagram - @rheagpt

[Rhea Gayle]

As many have said, i think it would be addressing food choices in which may affect your digestion using process of elimination. Also walks around your meals can help as well as digestive aids if you are struggling x

Instagram - @rheagpt

[Rhea Gayle]

SO THE DAY HAS COMEEEEEEEE!! 4 hours until im onboard a plane heading back to the UK!! my flight is at 10:30pm aus time and i land tomorrow 12:35pm UK time!! I am a bit anxious for the journey ahead but I have soooo much hand sanitiser and wipes, also some masks as well!! Can’t wait to be home xxx

Instagram - @rheagpt

[Rhea Gayle]

Thank you so much @paulafrancis xx

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[Rhea Gayle]

Rest day today and final full family day! They eased restrictions a tad here so it meant that we could see my other auntie and her doggo which absolutely made my day!! It was such a lovely day and i have been so grateful to have them here and of had a place to stay for the past 9 weeks xxxx

Instagram - @rheagpt

[Rhea Gayle]

thank you so much Katie!! I am so excited to get home!! Oh yes I will for certain update you with how little George is getting on xxx

Instagram - @rheagpt

[Rhea Gayle]

While I have been out in Australia and there has been a shortage of mince – I have been mincing my chicken breast 🙂 it can be a fun little task as well 🙂 x

Instagram - @rheagpt