Sara
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Hey matey! I just put it all in one bowl and eat tbh! I do however add some Greek yoghurt and honey (much like Adam!) – that is a really nice combination!
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Legs completed this morning and a pretty steady session, avoided absolutely burying myself just due to being a little unwell over the past couple days and my chest still being pretty gnarly (which should be back to 100% in the next few days) so onto tomorrow for pull then more house stuff to sort! Crazy times indeed!
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Much like the other athletes have mentioned here – it really depends on the individual , compounds used , goals etc – but from personal experience and from speaking to other coaches etc – normally 6-8 weeks on cycle is what I would advise. I typically have a much longer time away after I’ve done a cycle, around 15-20 weeks off. This year I have had more time on cycle then previously 10-12 weeks but I still have the same amount of time off as previously (15-20 weeks as mentioned above)
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Good evening everyone!
I hope you’ve all had a good day! Busy one for me again , moving house 98% done now which is a huge weight off of mine and my partners shoulders – hoping to have the other property done and left in the next week – ready to return the keys. I did end up moving another rest day to today due to having a horrendous nights sleep, also suffering from an gnarly migraine last night, performance really would have suffered so tomorrow morning I hit legs as already feeling a little better then I did. The old Sara would have never listened to her body but now with my experience and understanding it’s better to give the body some rest then push through and make things worse. it doesn’t make me any less of a bodybuilder.
So tomorrow is all about training, eating and catching up on some admin!
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Caffeine late in the day can disrupt sleep especially having it around the 5pm mark – I normally advise people to have their last bit of caffeine around 3pm and to avoid any later than this. If you want to use a pre workout prior to training I would move more towards using a pump only like TBJP pumpage , as this has no stim so won’t effect sleep , plus you still get the fun of having a good pre workout going in but without the sleep disruption.
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Rest day for me today.! Spent the day running through timelines with clients for 2025 which is super exciting, so that was that and then the other portion of the day working through house things! So nothing tooo exciting going on here really!! Tomorrow an early session of upper and then we do the final little bits for the house – all go go go!!!
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Personally I would just have a high carb meal pre bed and then upon waking 1 litre of water with a serving of MPS max – this ensures you’re going in fed (you’ll still have the food from the night before but this ensures you have another protein hit before your session), I’ve done this plenty a times before, and still had progressive session.
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Day filled with check ins , training , massage and meals! Nothing too crazy today tbh! Posterior went really well today so I’m happy with that! Had a massage on my legs as recently during leg training I’ve been getting a few twinges here and there which I want to keep at bay , so regular massage deffo helps with that! Client check ins and meals all good today! Another day done and dusted !
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I always program in plenty of fruits and veggies into client programs for a wide variety of micros and fibre – I would always try and keep them both in!
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I have a Fitbit charge 6 too and love it! Does everything needed and seems pretty accurate to me!
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What a crazy weekend! Spent the weekend socialising with team evo and having our Christmas get together which was lovely! Another year done and dusted as a team which is super cool to be able to say! Onto 2025 we go!
Today was push as always ! Have been feeling a little under the weather past couple day (I’ll blame the boys for that one aha!) so a couple of regressions but only a couple reps down across a couple movements , but regardless , everything felt good and I know that general wellbeing would have been what would have effected the movements so I’m not worried!
Tomorrow is posterior , so will get that ticked off and done! Hopefully general cold vibes will have pissed off by tomorrow! Aha !
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I use 5g of sesame seed oil when preparing my chicken as that’s what’s accounted for in my diet. Workout your protein/fats/carbs then apply a steady drop of fats through the day, or as Dan said, use 1 cal spray
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Solid Friday all around ! Pull today was a good session, warehouse work was gooood and coaching this evening was also good , so can’t complain ! Legs in the morning with my partner which I always can’t wait for ! Have a good weekend all!
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Hey Tony! I hope you’re well! It might be worth adding in some P5P to help bring those prolactin levels down – how long have you been on these doses ?
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I do mine the night before too! Shouldn’t be an issue!