Sara
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Good evening Team ! Hope everyone has had a good day! So updated in regards to prep ! Please see below the changes being made !
TD DIET
KCAL 3105 –
225 pro
450 cho –
45 fat
NTD
KCAL 2705
225 pro
350 cho
45 fat
STEP COUNT
12k per day
No cardio
PED
1mg Femtest 3 x week
1iu am 1iu pm Biolabs GH
20mcg Clen on wake 3 x per week (mon wed fri)
150mcg T4 per day (pm pre bed)
My starting weight was 84.4kg/186lbs – Todays weight 79.3/174lbs , thats 12lbs down in 2 weeks (14 weeks out this weekend) so we’re in a good spot to continue ticking along!
Training to stay where it’s at , so no changes there. Feeling good. Pull today was steady which is what we like!!
Check ins to twice a week now (Tuesday and Friday )
Exciting times!
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I normally have my meal around 90 mins prior to training just purely because it’s what feels most comfortable for me. If you can digest your meal well , you could probably do anywhere between 60-80 mins 🙂
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Just go with what works for YOU. Don’t over complicate things 🙂 Like Jord said, if things are progressing you’re good to go!
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Upper session this morning was very good! Lifts feeling good and steady! Busy day in the ol warehouse but wouldn’t have it any other way! Check in tomorrow with Tom , we shall see what he says about things moving forward! 14 weeks out this weekend !
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Another big day in the books! Coaching seems to be going crazy at the moment which is bloody ace! Lots of people taking action to be better , which makes me happy! Amongst the client set ups , I had a massage thus morning and back work prior to this 🙂 a few hours also completed at the warehouse too! Days are busy at the moment but they’re bloody good days!! 🙂 upper tomorrow and then work as per usual! 🙂
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Now that was one hell of a mad day! Good day but mad day! Leg portion of posterior done today, will do the back portion of posterior tomorrow prior to massage and work. I do find this set up , on certain occasions, a little better, I have spoken to Callum about this , so I am waiting any changes he might want to make to this session as I am finding that I start to really flag after legs, even with a bump of intra carb , going into the back work I feel like I can’t truly give 100% so splitting allows me to truly hit that back portion hard. Client work went mental today, couple new sign ups aswell which is super exciting!! So onto these tomorrow with a couple of calls in the evening! Busy one again! But bloody awesome!
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Thankyou so much Sara that’s really helpful and insightful. Your geography is spot on Wimbledon is very close so i’ll definitely check the physio out, thanks for the recommendation. In regards to the mobility drills, have you any recommendations for specific routines to follow, maybe a youtube video or insta page? I always feel a bit lost when trying to develop stretching and mobility drills which probably feeds into the liklihood of these injuries occuring. Thanks again!
There’s a page on instagram called MoveU – hes brilliant! Check him out for everything stretch/mobility wise!
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Push session early this morning! Pretty steady session which is good! Then came home to find my puppy had chewed through my only charging wire for my laptop which was great! Amazon to the rescue once again! Hoping for a slightly less stressful day tomorrow!
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This looks all good to me – Just ensure you’re adding a variety of fruits and veggies to the diet. Don’t stick to just 100g of broccoli all day everyday – variety is key here 🙂
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Rest day today and a lovely long walk in the Forest of Dean with the pup to finish the week off. Push early morning as I’ve got a busy afternoon of client calls and consultations. Into another week we go!
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Without knowing what the extent of the injury is it’s hard to give a time line to this .
Rest and booking in with a specialist/ physio is your best options in this situation
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Legs today – another steady session, less niggles which is nice ! Deload obviously helped in that department massively! Had a lovely afternoon taking the pup for a nice walk . Rest day tomorrow , ready for another week!
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Much like Jordan mentioned
Start with a little drop in cals and move more and repeat when things slow down. Thats all dieting is, its eating less , moving more.
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Heya Vince – the pictures you’ve posted aren’t popping up, are you able to put them in a drive and put the link on here? it’ll give us more of an idea of where you are in your journey.
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Another week done and dusted!
Nothing too crazy to report today! Client check ins this morning , warehouse this afternoon and then a good upper session this evening ! I have legs in the AM so a good nights sleep and we’ll be back in the gym tomorrow! Have a great weekend everyone!