Kerry
Forum Replies Created
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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.
@KerrySexton_ifbbpro - IG.
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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
@KerrySexton_ifbbpro - IG.
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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.
@KerrySexton_ifbbpro - IG.
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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 drillsHip thrust
1×18-20
1×12-15
1×10-12
1×8-10Kick backs
2×12-15
1x 15-20Side lateral raise (standing db)
1×10-12
2×12-15Single leg press (pin loaded)
2×12-15Abductor
2×12-15
1×18-20Dual arm lat row
2×12-15@KerrySexton_ifbbpro - IG.
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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!
@KerrySexton_ifbbpro - IG.
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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?
@KerrySexton_ifbbpro - IG.
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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.
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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!@KerrySexton_ifbbpro - IG.
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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
@KerrySexton_ifbbpro - IG.
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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!
@KerrySexton_ifbbpro - IG.
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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.
@KerrySexton_ifbbpro - IG.
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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!
@KerrySexton_ifbbpro - IG.
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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!
@KerrySexton_ifbbpro - IG.
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Hi Walter your exercise selection and order looks good here. I am assuming you have one bicep exercise at the start of your lower session for extra training volume as this is a body part you want to bring up?
With your full body workout you could perhaps remove shoulder press and take 2 sets doing incline chest press as this will also work your front delt. You could then maybe add in a bicep exercise in place of the shoulder press as you don’t have any direct bicep exercises in that workout.
@KerrySexton_ifbbpro - IG.
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Today was a rest day, well now mobility day, so got that done which takes quite a while but I’m really feeling the positives of getting it done & feel it’s not just only good for my body but my mind also!!
Looking forward to another positive session in the gym tomorrow! I posted some comparisons to Instagram today which have got me super fired up given the time we still have left in this improvement phase!
We skipped an off plan last week so are getting a Turkish tonight then a nice early night for the new week ahead!
@KerrySexton_ifbbpro - IG.
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It’s pretty normal to regress when dieting but I’d say more so towards the back end of a diet in my experience. Seeing as you started at the beginning of Jan I’m guessing you are only around 5/6 weeks in?
Have you dropped your calories potentially to low to soon, is your rate of loss high?
Are you on top of your recovery around training and getting great quality sleep?
Are you potentially just ready for a deload?
Are a few things I would look into personally, also just remember, even in our offseason at times we can see numbers staying the same or slight regressions here & there, some sessions may be really great & some not so, again I’d be looking at the variables above first!@KerrySexton_ifbbpro - IG.