[Rhea Gayle]

you look sooo perfect! ahah your donut bottle look fab too ahah I want me too one! ???? LOL universal experience should be so fun and colorful!!! enjoy every minute!!!

Aww thank you so much Kelly!! Hahah love my donut bottle ???? aww universal was absolutely amazing!! I had the best time ever!! xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning Rhea – hope you’re enjoying Florida! Looks like so much fun over there ????
Did your therapist say exactly what the niggle in your back was? Just muscular tightness or something more serious?
Also, May I ask what your cardio regime is like atm? ☺️

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@katiecshallbe_

Hey Katie!!

Aww I love it over here!! Today is sadly my last day!! But looking forward to get back to see my doggo and push on hard for the rest of this prep!

So the prognosis for my back was actually in my pec, the tightness is causing my scapula to wing causing impingements! I had treatment again yesterday which felt amazing!!

So cardio is as follows:

Rest day – morning fasted – 55 mins x-trainer 135bpm and then 55 mins stair master in the afternoon

Training day (all) – 45 mins fasted x-trainer 135bpm and 20 mins stair master PWO on upper days
All days – 15 min fast walk before last meal

Instagram - @rheagpt

[Rhea Gayle]

Hey Adam!!

A little bit more info would be required however have you checked the “Diet Planner” on this site! It’s a great tool for helping calculate macros and calories depending on your goals x

Instagram - @rheagpt

[Rhea Gayle]

Good morning,

6am here, up and getting ready for my fasted cardio!! Today we start the training week again!! On the menu today is a Push session as well as getting another session of treatment for my back! After last session of treatment my back has felt a bit better and have been able to get a really good connection with my movements which has felt great!! It’s also check in day with the bosses today so I will let you all know how that goes ???? xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Liam!
Sodium has many benefits especially during a workout! Many add a few cracks of pink Himalayan to their pre for those exact reasons! I personal have never but I do add it to meals outside of my workout x

Instagram - @rheagpt

[Rhea Gayle]

Keep us updated with how you get on ????????

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone, legs/pull day was actually really positive yesterday!! Still pulled 175kg for 7 reps yesterday in my first working set which is aim of 5/9 reps so happy with that then backed off to 143.5kg for 12 reps! Sessions are actually going well at the moment I just need to get out of my own head in terms of the scales!! I know they don’t always reflect progress as I do feel leaner but I just can’t help but feel a bit down when you work so hard and they just don’t move xx

Instagram - @rheagpt

[Rhea Gayle]

Today we hit legs/pull!! I’m training at Powerhouse Tampa today which is such a cool gym!! Today is the first legs/pull after a slight diet change Friday! Energy still feels good!! Mind is good so let’s go pull some heavy stuffs ???????? xx
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Instagram – @rheagpt

just exciting being in Tampa! hope that your back feel better now after treatment! …and your scale ahah will be kind! ???? and she will!! are you coming to Watford for the pro show day? just wondering…I don’t know if I will make it yet! bit messy and busy schedule ATM. ????
and your bikini is on the way? … ahah can not wait see the colour and see you on stage! you will be beautiful! [/quote]
Hey hey!! Yes absolutely love it here!! And hopefully will be spending more time here soon!! Yes my back is getting there I have treatment again tomorrow which for sure will help!! Scales still aren’t on my side again this morning which sucks hard but staying as positive as I can!! Yes I will be there in Watford on the 28th March!! This is after Arnold’s Ohio and Australia – I get back from Australia on March 25th I think so I will be jet lagged but I will be there haha!!

Yes my bikini is currently in the process of being created which is SUPER EXCITING!! xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey Luke,

As Tim said which brand are you using?? Also with post workout carbs (whole food) maybe try leaving it 60mins and see if that helps

Instagram - @rheagpt

[Rhea Gayle]

Today we hit legs/pull!! I’m training at Powerhouse Tampa today which is such a cool gym!! Today is the first legs/pull after a slight diet change Friday! Energy still feels good!! Mind is good so let’s go pull some heavy stuffs ???????? xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Frankie,

I agree with the guys above if you are using the same leg press then you can switch up the exercise I.e rep ranges, foot position, single leg or as kuba suggested the Bands

Instagram - @rheagpt

[Rhea Gayle]

Rest day today before we go in for the legs/pull day tomorrow!! So today I’ve hit my 2x cardio sessions as well as hitting my 13k step goal!! It’s still early over here so will end up going above my step goal as I will be out and about this evening! I enjoy keeping myself busy while on prep especially getting closer to show, it keeps me out of my own head xx

Instagram - @rheagpt

[Rhea Gayle]

Hey hey everyone!! 6 WEEKS OUT! Ahhhhh time so legit flying!! So we have made some changes to diet!!

Everything feels good at the moment!! I did have a little wobble this morning when my weight didn’t move but we are going to start a different process where I update Corinne and JP each morning – so we are closely monitoring things xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Drew! I would agree with Louis as well!! I would at this point start to increase activity before dropping cals again! x

Instagram - @rheagpt

[Rhea Gayle]

I would be in agreement with the above!! After you mini cut – bump you your maintenance and then adjust when necessary xx

Instagram - @rheagpt