Sara
Forum Replies Created
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Couldn’t agree more with what the other athletes have said – I would specifically follow what Peter has mentioned – start with that macro set up, run for a few weeks and see how your body adjusts. You can’t make any progress without having a structured diet or training plan.
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WHAT A WEEKEND!!
wow wow wow! Crazy but amazing weekend thats for sure! So good to see the team aswell! All clients did amazingly well! My client Julie took 1st in both her classes within WPD, holding her own in the overall . My client Laura, who is figure , took 1st in both her classes , narrowly missing out on the overall too!! The finally my bikini girlie Ioanna , took 3rd and 2nd in her classes – so overall a good day in the bag! All go into and offseason now ready for another year of growing , aiming to come back bigger , better and undeniable!!
Guest pose was a lot of fun aswell! Blowing off the cobwebs and going through a possible routine for next year! So that was fun!
Weekends like this really make me fall in love with my job even more – beyond blessed to be around the people I am and to able to do what I do.
Into a new week, bringing more opportunities to be better!
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Agree with Adam here – It all depends where about the injury is in the healing process. In certain parts of this process heat is something you want to stay away from , like the acute stages. If there is a lot of swelling and you’re using heat on the area, heat increases vasodilation, which increases blood flow and increased blood flow to an already swollen area is going to cause more pain, don’t get me wrong , further down the line , that increased blood flow can aid in healing but when an injury is acute we want to focus on bringing down the inflammation , which is where ice can come in.
Research can be a little wish washy when it comes to contrast therapy , but I believe that it can have some benefit to injuries (dependent on healing timescales)
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I would personally just grab the 0.5 plates!! 🙂 I’ve started using fractional plates in my training and love it, they allow for consistent progression without having the awkwardness of only being able to do big jumps that might be too much!
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PHEWWWWW! busy day today indeed! Arguably spent 4 hours driving in horrendous traffic BUT we got to where we needed to in the end! Clients all set and ready to go for tomorrow, guest pose is pretty much set, just need to iron out a few things and then thats good to go too! Excited to see the team and spend some time with some of the best athletes to come out of the UK! What a good weekend coming up!
Trained pull this morning which was a pretty decent session so can’t complain, things are very steady with training, very much just chugging along!
Checked in with Tom today, little bump in food as weight has started to drop off just a touch passed week or so , so new macros are below
TD – 220/455/45
NTD – 220/395/55
Only PEDS being used now are 2mg of HRT , with 1 iu of GH pre bed and 150mcg of T4 and that’ll be it until we start prep next year 🙂 bloods to be done in a few weeks time!
We just keep ticking along really! Shows are almost set, but just waiting for the calendar to come out to confirm and then the date for prep will be set! I am beyond excited to get the ball rolling for prep! itching to get back on stage!
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I tend to taper Clen down to 40mcg for a couple weeks post show then T4 slightly longer , very similar to hilly tbh!
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To be honest – I brought a really cheap one in Argos 6 years ago and it’s been with me ever since – used through all preps and it only just died the other day . But as Jordan said some cheap ones are really bad , I just got lucky with mine! Refurbed ex gym bikes are normally the ones to go for !
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I would do a very similar approach to Clare here tbh! Remove Clen, bump cals by 2-300 , cardio in rest days , taper off t3/4 👌
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Upper completed today!!! Later the usual due to some little bits of life admin this morning! Was a steady session tbh! Little bit of regression on my shoulder press but shoulders have been feeling a little sticky recently so going to book in for some extra work on them in the next several days , as a session with the lovely Jen (at the shed) normally helps!
Pull tomorrow before heading up to Rotherham for the British finals!!! Very exciting indeed!
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I would keep the fasted steps in ! I can’t imagine they would impact your session much, if anything at all! 🙂
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I agree with Sas here – I would revisit meal timing and sources used prior to training 🙂
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Rest day today ! Massage this morning, client set ups and even some light tanning this evening ready for my guest pose on the weekend – which I’m very excited for (despite being super nervous aswell!) and because I’m hella pale , a base coat of my own is needing to be used!
I can’t wait to see so many friendly faces this weekend – having 3 of my own clients in the show too is going to be awesome!! Very excited indeed!
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Like Kamara – I wouldn’t count this , I would only count from source
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Reading through this – I couldn’t agree more with the team – that full body split is what you need to move forward with your physique!
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Legs done today! Had to move a few things around for training due to the weekend and how busy it’s going to be with the British finals and guest posing (which I’m very excited for!) It was overall a good session tbh! Little stiff but nothing that a good bit of sleep token won’t help with!
Rest day tomorrow and some treatment in the morning – which should set me out straight for the next few days!