[Rhea Gayle]

Hey Mike

Have you tried to use the Diet Planner section on the site??

from reading through this – are you wanting to stay at a maintenance? or do you want to get leaner??

I see you have put that you want to lean out but know cutting is not ideal without full gym access – this is absolutely possible if you put your mind to it, there are even a few on this site that are in a cutting phase at the moment during lockdown – if you have the equipment at home and have access to cardio equipment or even steps outside you can absolutely make this work 🙂

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[Rhea Gayle]

Thank you Katie!! Feeling much better today!! It feels so nice to have been able to get outside and enjoy some light and fresh air!! I’m hoping that’s my migraines done for the next 3 years!! I just need to remind myself of my triggers x

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[Rhea Gayle]

Today has been a much better day!! Migraine subsided and finally rose from my little dark cave I made myself while my head was bad!! Feels good to be back in the light and getting some fresh air 🙂

Spoke with my nana today over whatsapp chat which was so lovely!! Missing everyone at home more and more each day ESPECIALLY my little old doggo!! Bless him, call me crazy but I have weekly facetime with him hahah when I ring back home 😛

Looking forward to legs tomorrow!! Got some good fire in my belly and mind is in such a good place at the moment even with having to slow down due to my migraine!

Hope everyone has had a lovely day

xx

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone,

So yesterday and today i’ve been struck down with a migraine so apologies for being a bit quiet! I haven’t had a stint of migraines since 2017!! I checked in with Corinne this morning, and have been in a dark room every since, limiting screentime and making sure im getting in enough water and still getting my meals in!!

I am hoping this passes soon so I can get back to normal!! (as normal as can be)

I am still on the hunt for some more gym equipment too!! fingers crossed something comes up!

Much love

ree x

Instagram - @rheagpt

[Rhea Gayle]

Hey Dean, I guess a mini cut would give you a little reset, but if you feel like you have got sloppy I would clean up your diet and adhere to it before maybe opting to do a mini cut x

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[Rhea Gayle]

Hey John

As the team above have mentioned it may just be that you may just need to bring BF down a touch more. I think everyone has bodyparts in which lean out last and we just have to keep pushing until they come in 🙂

Keep smashing though, looking good

Instagram - @rheagpt

[Rhea Gayle]

Good morning,

Ookay im in a cracking mood this morning!! Feeling so positive, and ready for my upper session!!

Next check in day will be Monday – video and weight! Daily it has just been weight updates and how I have been feeling and then we do video check ins 1/2x per week!

Had a really good rest day yesterday! Chilled out, meal prepped and got my geek on 🙂

Still out here in Australia and hoping to be home in the next few weeks now that travel bans seem to be, being lifted!!

I hope everyone has a lovely day xx

Instagram - @rheagpt

[Rhea Gayle]

if looking at UPPER/LOWER split, I agree with the guys above would pop the RDL in the lower session, however as Rich mentioned with correct programming it could be placed in either 🙂

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!

Today is rest day for me!! I am a bit in my own head today, like I feel like I am looking awful! Even though this is the best post show i’ve ever had!! Its more so the restricted equipment that i have at the moment, i don’t really have any heavy weight and mentally its playing on my mind that i’m going to come out of this looking like a bag of poop even though I KNOW that Corinne would never let that happen hahah!! I know that things are okay, and we are doing well at the moment but its just that mental worry that I have, I look in the mirror and im like “welp my legs look like tooth picks” haha!! Other than that things are going well, training is actually very good, it just the lack of weight that i have that worries me! Im trying so hard to get some more but keep reaching deadends with it, but i wont stop trying!! But then again no matter what, we are making the best out of this situation and there are a lot of people in this world that are facing worse than me not having enough weight to train with so I am very grateful for what i currently have!!
Going to use today back on the education of the sight and also food shopping and meal prepping!! I hope to get some melatonin today to help me sleep at night!!

I hope everyone has a lovely day xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone!!
Leg day went down today! and i am also now on the hunt for some heavier weights!!
My sleep hasn’t been great either recently!!! But today I am actually feeling tired so im hoping I am able to get a goodnight’s sleep!!
On my next shopping trip which will hopefully be tomorrow I shall try and get some melatonin to try and help me get some peaceful sleep!!
I am still having check ins with Corinne and JP 🙂

I hope everyone has a lovely day xx

Instagram - @rheagpt

[Rhea Gayle]

I would try and have a variety of carb sources – as everyone has said above! Sticking to just one can cause intolerance’s and potential digestive issues! There are also a lot of other carb sources in which are easy to prepare as well like Jimmy mentioned above 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone!!
Training today – Upper!! Feeling really pumped for this session!! I was looking through old videos and physique updates from earlier this year and its given me a huge spur of motivation!! using what we have and making the best out of the situation!!
So a few days ago we made a couple of changes to food:
Training day
(8.30am) Meal 1 – 2 eggs 5 egg whites
(11.30am) Pre gym meal, eaten 90mins before – 150g chicken, 40g baby rice, 50g 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, 30g Performance fuel OR Sustain, 5g creatine
(3.30pm) Pwo 60mins after – 150g chicken/turkey breast, 35g rice or pasta, 45g Cheerios/choc shreddies with nut/dairy free milk
(6.30pm) Meal – 150g 5% fat beef, 1 bagel thin
(9.30pm) Pre bed – 15g protein from whey, 5 egg whites, 25g dark chocolate

Rest day
8.30am) Meal 1 – 2 eggs 5 egg whites
(11am) Meal 2 – 150g 12 fat salmon
(1.30pm) Meal 3 – 150g chicken/turkey breast, 40g rice or pasta
(4pm) Meal 4 –30g pro from whey, 40g oats, 50g apple or pineapple
(7pm) Meal 5 -150g 5% fat beef, 50g banana 3 rice cakes,
(9.30pm) Pre bed – 15g protein from whey, 5 egg whites, 25g dark chocolate

Here is what my diet is looking like at the moment!! Corinne has added everything in which i like to eat 🙂 so it makes it so enjoyable 🙂

I hope everyone has a lovely wednesday!!

xx

Instagram - @rheagpt

[Rhea Gayle]

I agree with Meg. I would go into a maintenance to help keep the tissue you currently have especially if you have no equipment at the moment! I would definitely try and have a look around to see if you can maybe grab something from amazon/gumtree/craigslist or online stores x

Instagram - @rheagpt

[Rhea Gayle]

Its okay, I am grateful that I am safe and actually probably in a better situation here than I would be in London right now! So even though it sucks that I cant immediately get home, I still wouldn’t have gym access and would have less equipment and space at home to train than I currently do at the moment! My original airline has again pushed back flights to London so i am now in the process of seeking a refund for the return portion of the trip and then re booking in May (beginning of) on a different airline as prices seem lower, i think at the height of the crisis i was looking at flight home and they were extortionate! but in may they are looking more of a positive price! 🙂

But I am seeing the positives in this situation and loving getting to see family that I only get to see once or twice every few years!! But the work still continues, i send my weight each and every day to Corinne and we are in talks of potential plans as and when we are going to get back on stage!! I know that there will be light at the end of this what seems like never ending tunnel but got to stay positive and keep on track!!!

Sending much love and positive vibes to everyone!! Keep working, Keep smiling and Keep positive xxx

Instagram - @rheagpt

[Rhea Gayle]

Most definitely can be used to create stimulus and help retain tissue – especially in the current situation! and as Joe said still make sure though even with bands you focus on tempos and execution of the movements 🙂 x

Instagram - @rheagpt