[Kamara]

Hey I agree with Oscar this is good, see how it goes and adjust if needed

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys! Busy day, client work this morning followed by dog walks and then capturing a loose calf and putting her back in the field haha!! I then had a catch up with my dad before he took 2 of the dogs for the weekend whilst we are in Scotland. I then spent the evening packing the camper up ready for the weekend & trained upper pretty good session just setting number as that’s the first time on that session. X

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I agree with Jordan a few mins & only do what you can recover from

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I would add cure coming and as hilly says swap to unwind

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I use intra carbs myself and with my clients works pretty well. EAA I take as a shake pre training I use 20g

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey! I would just stick with your plan till holiday & then whilst you’re away just relax a little and be a little more flexible with food but be sensible and don’t go overboard

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys! Rest day today for me & as usual busy client day with check ins 😊 followed by a lovely walk with my parents and meeting their new dog and we also had a cuppa and a catch up. This we’ve had. Even a fairly chilled one and early night for as we have a super busy day tomorrow x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I agree with Jordan, pick a better lay movement & add a hammy iso exercise as you have non

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I personally really like the close grip press. But this is definitely just going to be personal preference and what works for you

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey is she’s a complete beginner maybe full body sessions might be the best option.

In terms of exercises if she a beginner it’s all going to be new so I would make sure you have the time/ chance to run through the exercises with her or even review her form if she records herself and give her feedback.

We can’t really advise on exercise selection personally as we don’t have any data other than she’s a beginner

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

So to build muscle you need to be in a surplus. The lowest amount of meals I’ve personally done is 5 and that works nicely any less than that and I think you’re probably having too long between meals so I would opt for 5 meals

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Hey guys! Leg day today had an awesome session with James, still just setting numbers so I know where I’m at with the new plan but really enjoying getting my teeth stuck into it

Session went as follows
Lying ham
Leg extensions
Leg press
Split squats
Seated ham
Adductors
Calves, standing & seated

Rest of the day was spent doing client work, dog walks, admin and taking candy( my horse) for a hack out in the woods x

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

I’ve definitely done this plenty of times, it just needs some rest it’ll for sure give you some discomfort but it does just heal on its own no issues

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

As every has stated above hunger isn’t the only signal we go off a lot of the time we ignore it because if bw is increasing steadily & training is going well then hunger is just something we deal with it will eventually settle and then go to the complete opposite haha

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

It just depends on if you can progress whilst doing that if not then opt for top set back off, if you can alter resistance profile and use the same weight than that’s a different option to hit the same rep range. Just personal preference I guess

Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
TBJP Nutrition - The highest quality supplements on the market.