Kamara
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I quite like an incline press for a pec/ front delt, shoulder press, lying cuffed cable side laterals as well as cuffed standing or db/ machine side laterals and then an exercise to hit front delts and one for rear delts – by the looks of it just not enough exercises in your programme
Legs and shoulder in 1 day is also quite a lot maybe look at doing a push, pull, legs split?
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I feel like if doctors know they tend to blame everything and anything on steroids so then they don’t have to look into it further because it’s a ‘life choice’
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Heyy all!
So today was first day on my higher cals got all my food in no problem was lovely to have a cooked breakfast ☺️ made a lovely change!
I did my cardio and had breakfast, client check ins ate again then walked Lola and then had my pre meal a little nap and then trained push, I had a really good session I’m getting used to training at home now some days it’s like ugh but you get it done because it’s what I love and I’m in this for the long game!
This evening had been a pretty chilled one with Jamie and Lola watching tv
Excited for pull tomorrow x
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Your best bet would be watching the educational series section easily explained there
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Me personally even before turning pro I stick to my off season plan just because I want to make sure I’m doing every little thing I can do to be the best! But I know each person is individual and I understand it’s a hobby but it honestly comes down to how quick you want to progress as the more you adhere to the plan the quicker you will get results
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Hey all so today was rest day, had a pretty busy day tbh!
Woke up checked in, did my cardio, food shopped, walked Lola and food prepped mine and Jamie’s food for the next 3 days.
So after talking to kuba in my past 2 check ins we have come to the decision that it’s best for me in my current situation personally and especially for my category that it’s best we come out of prep and start to increase my food back up into an off season, I’m not 100% ruling out competing this year there is a small possibility but it all depends when the gyms re open when the gymnastics/ dance studio re opens and my gymnastics coach is back working and when the shows actually take place and if we can actually fly out the country.
As much as this is upsetting for me and I’m gutted that I probably won’t be stepping on stage this year but I’m happy to have my health and still be training feeling very grateful for the people around me right now and excited to get growing to be better next year!
I’m in no rush to jump on stage I want to make my pro debut my best yet and if that means I have to wait till I’m in a better position next year with gyms open and somewhere to practice my routine with my coach then so be it
So a few changes to my diet:
Current diet:
Training day
M1
2 whole eggs
1 bacon
1 English muffinM2
100g chicken
80g jasmine rice
1 WrapM3 pre workout meal
Bagel
100g chicken
1 muffin
200g fruitM4
40g whey
200g rice crispiesM5
100g 5% mince
50g riceM6
250g fat free yoghurt
20g whey iso
20g nut butterRest day
M1
80g ground rice
30g whey
20g almond butter
45 carb, 20 proteinM2
125g chicken
150g greensM3
125 gchicken 80g rice
150g greensM4
100g steak
1 bagel thinM5
100g 5% mince
80g riceM6
250g fat free yoghurt
20g whey iso
20g nut butterExcited to grow and be 10x better next year!!
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I’m currently doing it whilst training at home but I’m the gym I stick to smith and machine pressing this is Just down to i feel a better connection with smith or machine and also I feel I can load more weight and reduce risk of injury with a fixed position
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Like a few others have said work on flexibility and mobility, and try and pinpoint what’s causing it more than likely certain exercises you’re doing
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Hi all,
So today I did my cardio, walked Lola and had a nap before training legs had a really good session but can’t wait for more weight to arrive it’ll make things so much better!
Much needed rest day tomorrow legs in bits and my back, plan is to massage tomorrow and have a recovery day.
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This looks ace!
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You have lots of room pwo, my fav carb sources are bagels, cor, coco pops.
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Hey all today was a rest day so I got up did my cardio had breakfast and walked Lola, I had a few new online clients start so I set them all up with their plans and then did a food shop cooked my meals for next 3 days and Jamie’s and then walked Lola again to make sure I got all my steps in! Looking forward to training legs tomorrow x
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So so sad! Thinking of his family and child x
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I agree with Haider that ketogenic is not the most optimal food intake for muscle gain, to keep body fat to a minimum you’d be best adding carbs, using clean carb sources would ensure you remain in shape
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Hey!
So today was a goood day!!
Woke up did my cardio, walked Lola and then My bench arrived and the squat rack we also managed to order a pair of 20kg plates, so that was a nice surprise as I wasn’t expecting it till the end of this month.Had a really good pull session today felt really good actually a lot you can do with just a barbell and dumbells when you get creative.
Just got chilled out for the evening now as everything is done ???? x
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TBJP Nutrition - The highest quality supplements on the market.