[Kamara]

Sorry never used or heard of it. But like Meg says ask someone in your gym/ friends

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[Kamara]

Honestly if you’re training hard eating right and listening to your body when you need to pull back/ rest you’ll be fine. You will have to get flat to get lean.

Get super lean and in true contest condition and then build muscle and repeat, don’t over think it too much

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[Kamara]

Evening!! So had a lovely chilled day spent sometime this morning doing client work + a posing call the had breakfast and a dog walk followed by starting cutting in the fields ready to bale once it’s dried out ☺️ the rest of the day has been pretty chilled but definitely needed it as last few weekends and the next few coming up are super busy x

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[Kamara]

I fully agree one last push get a little leaner then slowly start increasing cals up nice and steady

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[Kamara]

Like Jordan said, run it for a good amount of time take bw up I would just run it see how it works out for you then go from there

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[Kamara]

Early morning today! We was at a country show all day with the cows so left home at 5:50. We had a good day 3x1st, 2x2nd and reserve champion. Despite a little rain and wind storm it was a good day. This evening I’ve walked the dogs and had a chilled evening.

I moved my training session to tomorrow as I knew today would be super busy x

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[Kamara]

I would do this in stages get training sorted so movements are all good. Nail routine down, food and sleep, recovery. Then you can start taking bw up I would add assistance once everything is 100% as this is when you’ll get the most out of it.

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[Kamara]

Another busy but productive day, client work early this morning & my own check in. Feedback from hilly is we are adding another meal which is 30g protein from whey & 100g carb of my choice.

Once the storm passed this morning I nipped the dogs out before doing some admin work & house work.

I trained push today not going to lie I felt pretty tired today in my session I still managed to match and increase on my shoulder press but I’ve had a few later nights than usual just being busy with clients and stuff so early night tonight for me. Back to usual routine now for me 🙌🏼

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[Kamara]

Outside of supplements there is a hell of a lot you can do to better your sleep. A big one would be coming off your phone an hour before bed. Make sure your room is nice and cool, have a shower before bed to help you wind down. Get yourself into a good routine waking and sleeping at the same time. Stop caffeine after 2pm. Also stop water around 8pm so you’re not going to the toilet all night. I tend to drink the bulk amount of water in the Am/ post workout and then ease off late afternoon

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[Kamara]

Definitely give natural stack a shot 🙌🏼 and as hilly mentioned look to get fat intake from good fats

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[Kamara]

Busy day! Client work and then meeting Izzy picking up her bikini, trained and then went through some posing with her. Was lovely to see her in person really helps on the lead up to her peak week so having that in person really helps your decision making process. She’s also stopped over at mine tonight to save her driving back to London as that would have been a long old day. So this evening after training we went for a little walk with the dogs to get her final few steps in.

I trained back again with James and Tom very good session progressed all movements felt pretty strong and full 🙌🏼

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[Kamara]

I would aim for 1-1.5lbs a week is usually a good rate

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[Kamara]

Hey!! I would aim for 4-5L start with around 5-6g salt daily see how you get on personally I intake a good amount of salt but by weighing it out you’ll be able to work out that sweet spot of more or less

I use pink Himalayan salt

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[Kamara]

Evening guys! So Wednesday is my rest day and a very busy day for client work. Done like this on purpose so I can knuckle down and hammer through work without breaking off to train. So pretty much a full day at the laptop.

I then brought William(the bull) down from the top field to the yard ready for his bath before the weekend! Got a busy day tomorrow with my client over from Australia so spent the evening getting a few bits ready as she’s staying over at mine x

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[Kamara]

If you’re running full body I would probably advise running a lot less sets purely because you’re gonna be absolutely exhausted for the last few exercises and it’s not just recovering from it but you need to be able to hit each exercise and set as hard as the last. The idea behind full body is you’re able to get the body parts hit multiple times a week so frequency meaning you don’t need as many sets per exercise just need to hit what you are doing hard and then hit it again in a few days

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