[Kerry]

One thing to note you’re young, you’re likely going to be tad more out of shape even if you’re not fat in an offseason compared to guys 10 years your senior with lots more muscle, unless you’re a super genetic guy I’d aim to initially bump cals by 250-300 on td and rd and take a small bump off your expenditure, see how your visuals and weight trends across the week if it’s rising nice and steady you can keep things there and if visuals, performance start to stagnate you can look to bump up again. The best tips to not getting too out of shape – don’t over eat in your off plans, train really really hard, take your time in building calories / reducing expenditure

Agree with all of this, and id also note that you may get hungry throughout building those calories up slowly, but adherence & consuming whole foods is going to be key here in leading you towards a better body composition, so definitely base the increases off of visuals & bodyweight rather than hunger, I believe that is where most people go wrong, be patient!

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[Kerry]

Sunday Funday, Glutes & Hams trained, are going through a process currently as ive said, working out what is working, a few more movements added to the list today which is positive! I will be sending everything over to meg, so we can formulate a game plan, 11 weeks left to progress before we begin to diet, we need to ramp things up now!!!

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[Kerry]

Have you ever tried doing Wim Hoff breathing exercises? For the anxiety from the pmdd I am sure it would help a lot.

Currently do squared breathing, inhale through my nose for 4 seconds, hold for 4, exhale through my mouth for 4, hold for 4, repeating. You could be right however, he may have other methods! Thankyou!

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[Kerry]

Completely agree with Clare here, honestly, it is better to be dieting on higher food, less steps, and less cardio, if your still dropping, then I would also not change anything, if you do, you may find this impacts your recovery further therefore your knee may flare up again or fatigue could increase when really a change doesn’t sound necessary.. Sounds like you are in a good spot.. Just keep an eye on when to take your deload if it has been a while to keep your fat loss as smooth as it seems to be going.

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[Kerry]

Today was a rest day for me, I keep waking up around 2:30/3am, and unfortunately with what I go through each month with pmdd, I wake up sweating, with nightmares and then as soon as I wake, I feel my heart pounding and anxiety hits (for no real reason, I can’t ever pin point the anxiety), I then have to just get up!! … so my work load is very reduced on a Saturday, which meant I could get 2 naps today!! (thank goodness)

Anyway, rehab done, food shop done, seen 2 friends, tidied the house, all in all a good day given the sleep this week ive managed to just keep going doing all things with intent, so im proud of that, because this really drags me down each month and the things I love get real hard to do, this is where discipline really has to be a must – im so grateful for Meg in this instance, as she really understands me now and just helps.. likewise with Marc <3

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[Kerry]

Have you had your blood work tested recently? You could find this gives you some more answers as to why you may be experiencing a decrease in your sex drive.

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[Kerry]

A great day in the gym, had another trial of movements today to see if things have improved & I feel they have, so we’re adjusting my training programme this weekend! Today’s session went as below!

I felt some aggression come back today & it felt SO good.. felt great to be training hard again!

Lower:
Ab control drills
Glute control drills

Hip thrust
1×18-20
1×12-15
1×10-12
1×8-10

Kick backs
2×12-15
1x 15-20

Side lateral raise (standing db)
1×10-12
2×12-15

Single leg press (pin loaded)
2×12-15

Abductor
2×12-15
1×18-20

Dual arm lat row
2×12-15

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[Kerry]

A much needed rest day!

Woke up around 2:30am kicking out at marc having a nightmare which happens most nights at this time of the month.. had enough of laying there with a high HR, it goes up around this time of the month for me with PMDD & the anxiety just keeps me awake, so I got up got my unwind in, & got ahead with work about 4am..

Once I got work out the way thankfully I had a very long nap before heading off for a 5.30hr round trip to see our therapist, got some more client work done. had a bath, eaten food and I’m off to bed!

Good night!

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[Kerry]

Agree with the above, also, possibly something to consider if you haven’t already, are you ensuring you are taking enough time to recover in-between both of your sets or are you going straight into the other leg?

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[Kerry]

I would either go to the gym directly after work and get 2 meals in post workout or stick with your current routine and make that post workout meal bigger. Switch to something like Oats, whey, berries and dark chocolate, as I’m assuming this is your pre bed meal too, so this will digest slightly slower and keep you feeling fuller for longer.

I have cereal and whey pre bed. No fats. Should I then switch my pre meal to oats instead of cor because of the digestion even though I have an intra?[/quote]

I only suggest the oats post workout as it may keep you feeling fuller for longer. You have also stated before that you struggle sleeping, so again, this may help.

[/quote]

But do I not need fast carbs after the workout or isn’t it necessary because of my Intra?[/quote]
It’s not absolutely essential and especially if you look at the benefits another food source could give you, and i definitely agree with Clare above re the oats, it’s going to help you as she stated with fullness & may even improve your sleep, improved sleep may help with hunger also so it could be a win win!

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[Kerry]

Trained today! Diddnt go aswell as I’d hoped, another call tomorrow with the physio to iron out a few issues with the programme and general fatigue, it’s all about trial and error with mobility/putting it into training.. still had some what of a decent session just some pain in my lower back that needs to goooo!

Let’s see what he says! Meg’s advice was definitely to highlight the struggles of it so we can progressively move forward

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[Kerry]

Today has been a rest day / mobility day, it’s so nice feeling glute doms again!!

Had my check in reply from Meg today, and my rest day calories have increased, time to buckle up, I’m not that hungry at all BUT needs must and because the mobility is quite intense the extra food is needed to recover.. training day is 2949 & rest day is around 2700, quite high for me I’m definitely feeling my physique to be “filling out” let’s say, however we are both happy with my current body composition and are both sure we have made some solid improvements already with still weeeeks left in this phase – exciting times ahead!!!

I have a plan being written up today / tomorrow form the physio who is currently mapping out my training based around my current “issues” so when that comes through I’ll post it here for you to see!

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[Kerry]

I’d be really concerned walking an extra 2k had that much of an impact on my knees

I’d be going to see a physio to assess my knees / lower half

Getting hormones checked and thyroid via blood work.

What about HIT cardio on a spin bike / battle ropes ?

I agree with all of the above, especially regarding the physio, I’d also be looking at what shoes you are walking in and could you choose a better option of shoe.

Until you have an answer I would recommend a food adjustment or some low impact cardio as the others above have recommended.

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[Kerry]

I’d personally be programming glutes first over any quad movement, and I’d be adding more hip thrusts & also more variations of kick backs both glute med and max!

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[Kerry]

Another great day back in the gym, that’s 2 sessions on the new plan since we’ve added in more movements and I could not be happier! I feel like I’m progressing here – the key has been, consistency with the rehab, it’s felt long, and boring BUT, it’s now starting to pay off!

Other than that it was just a standard busy working day!

I’ve just sent my check in over to Meg, so will receive feedback to share with you tomorrow!

Time for an early night before we do it all again tomorrow!

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