[Kamara]

Just to add, I would always opt for an apartment over a hotel so you have cooking facilities but worst case scenario you’re in a hotel you can buy hot plates for cooking on, some hotels will have a mini fridge – empty it and use. Also use the hotel kettle for things like cor/ oats. And opt for dry carb sources like rice cakes/ bread that don’t need cooking

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[Kamara]

Pack all supps in your checked in luggage. I usually put in pill boxes & zip lock bags to save space. Plan ahead what’s on your plan that you might struggle to get in the country you’re travelling too. Then once you land go straight to the supermarket food shop then prep and you’ll be sorted

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[Kamara]

How do you recommend using MPS Max and Sustain. Reading alot of different ways on the blog. I see majority use MPS MAX before the workout and sip Sustain during the workout. Is that considered the best usage of them

I would say personally this is how I use them and I know a lot of other athletes do this way too but it’s entirely up to you

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[Kamara]

Increase by 500 cals then slowly increase from there when needed.

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[Kamara]

Sometimes we can just become intolerant. I’ve had it before and I’ve come away from it for sometime then reintroduced it and it’s not been an issue. I would swap this out for another option for now

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[Kamara]

I would purchase a cpap from online and also utilise sleep supps like dream sleep and look at nailing your night routine down

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[Kamara]

I agree with the guys above 2 rotations here would go down well

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[Kamara]

Heyy guys! Pull session today! Movements felt good not quite back to full strength but it is first week back after a good deload so pretty normal for me usually my 2nd week back I’m flying. But I definitely feel much more rested. Had a pretty busy day client work and bits on the farm plus admin. And a fairly chilled evening just finishing the last bits of work x

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[Kamara]

Welcome Edi : )

Others will chime in with more detailed help but as a basic , deep tissue ALWAYS helps in my experience. Alongside daily forced stretching for that and its surrounding areas will go a long way before getting to more advanced methods.

I have extremely fragile and tight lower back, hamstrings, shoulders. I find a daily dose of stretching my calves, hams, glutes, lower back, lats, mid back, traps, chest, arms and quads… help keep things quite stable. This goes a long way.

Then tissue work on top with foam rollers, coach massage cushions, and a therapist when you can

I have an appointment this Saturday, hopefully it doesn’t hurt as much as others have described lol, fingers crossed it helps me relieve some tightness in the back and calves! Thanks for the reply, much appreciated!

[/quote]
Keep us updated and let us know how you get on

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[Kamara]

Hey! Can you give us a little more detail on what you want to do split wise? Also why are you changing your training 13 weeks out?

I’m not changing it’s same split

My split

Push chest focus

Legs

Pull total sets

Rest

Push shoulder focus

Density day

Rest [/quote]
Ok what would you like advice on sorry I don’t understand your question?

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[Kamara]

Helloo!! First day back in the gym!! Damn it felt good but I do also feel like I needed that rest! It was lovely to have some downtime and a little rest from the gym not had a holiday all year or anytime off.

This weeks sessions are slightly different due to my schedule so I trained push today I’ll do pull tomorrow rest Friday then legs sat then from Monday I can hit my usual routine. Todays session was lovely felt a tad weaker pretty normal for a few days out the gym but the pump was insane!! X

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[Kamara]

Rest it until it’s past the ‘painful stage’ then start super super light getting some blood flow in it (there shouldn’t be any pain during this)
From there gradually build up. I would also get a sports massage in around 2-3 weeks after the injury. Once any pain/ bruising has gone if any.

Supplement with cure coming. You can also look into GH to help with recovery & bpc157, Tb500 peptides.

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[Kamara]

Hey! Can you give us a little more detail on what you want to do split wise? Also why are you changing your training 13 weeks out?

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[Kamara]

Personally I wouldn’t. I tend to count direct protein sources

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[Kamara]

Hey all! Due to getting back pretty late last night I felt shattered today had a super busy day, client work, cow & horse to sort, dogs walked & picking 2 of the dogs up from my parents, food shop & then emptying the camper from the weekend. I decided after all that to do in my day it was probably best to rest today so I’ve had a full day back in my normal routine before hitting the gym. So an extra rest day but I definitely feel a lot better for it x

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