Phoebe
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This definitely comes down to preference and should be very individual for everyone.
If it was me I would be a little more relaxed and allow myself to enjoy some nice food and drinks.
I would also ensure I hit minimum 10k steps a day, but rather than doing this on a treadmill I would do from walking down the beach & site seeing. Go for a swim in the sea or pool.
I would probably do 3-4 training sessions in 10 days too at some point but no days set in stone. Either upper/lower/upper/lower, or upper/lower/full body.
Even at an all inclusive you can still pick sensible food choices, ensure you get your protein in, there will always be a nice selection of seafood, meats, usually a bbq, always salads & veggies, fruit salads, then choose your carb sources.
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kuba says it as it is…
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Hey guys!
Rest day today! Woke up feeling pretty fatigued from all the travel! I’ve smoothed over from the additional food and the flight but the next show date has been set! I’ve registered for the Arnold’s! So time to pull me right back down again and I’m excited for this next one.
So here we are currently 11 days out! Let’s do this 🙏🏼🤞🤩
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Congratulations well done girl you looked amazing. 😘💪
Thankyou so much violet! Thankyou for following my journey too 😘❤️
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I wouldn’t say that’s too much fruit at all and see no issue with it.
You could try switching up to raspberries or strawberries, pineapple is great for digestion too!
I also have 500g fruit per day!
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Hey Jayson, could you try uploading pics again please as they aren’t loading 🙂
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Hey guys!
Today we travelled home from Italy! It’s been a tiring day. I think it has hit both myself and Nathan from the travelling and back to back shows, not just from a physical perspective, but mentally too! Yesterday was needed for us both to switch off. 😄
But we was ready to be back in our home, and back with arnie our dog! We also had some crazy news that happened to arnie just as I came off stage on Sunday, so Nathan was under a lot of additional stress for his pro debut, not ideal but it could not be missed!
Yesterday I was in 2 minds of what shows to do next. But I think I have made my decision, no risk no reward, so we crack on and keep showing up! 😄
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Today was my top up day for my upper – I had some really constructive feedback from head judge Jack Sullivan at the British, saying my conditioning / flow / posing was great but I need to fill out my frame, specifically width & thickness in my lats as well as bigger delts. So that’s what we’re doing! Session went as follows:
– Nautilus pull down
– Low row lat focus
– Hammer strength upper back focused row
– Cuff side raises
– Cable front raises superset with DB front raises
– Flat chest press (nautilus today)
– Calves
I had an awesome session, so was super happy & had a great pump. Feeling strong & very positive in and out of the gym which is great! Weight is also not jumping too much, about 4.2kg above stage weight now.
Rest of the day I spent doing some shopping with my Mum, then we went out for a lovely lunch – I had steak and chips which was very welcomed after this morning! Now just ready to watch a film & rest up before hitting legs tomorrow!!xx
Hey April,
This is great to hear you had such constructive feedback. It really sets your mindset up for what you need to do next. Love following your journey and I’m really looking forward to watching you progress and make those improvements 🙂 [/quote]
Hey Phoebe!
It really has helped – both setting up my off-season training more specifically, but I think it also really helped me mentally have something to focus on coming out of prep which I did struggle with a little initially!
Oh Thank you so much – really appreciate you following along & I hope I’ll be able to bring a new package next time I step on stage!! Congrats again on your overall win this weekend🤩👌🏼[/quote]
Having that long term goal helps massively when coming out of a prep.There is never really a time where the initial post show phase isn’t difficult, especially as a females and our hormones are starting to return to normal range, it can make you feel a little odd. But I’m super glad to hear training and everything is now going well! 🤩
Thankyou so much! ❤️
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When me and Nathan make homemade burgers, we aren’t so creative and just squish the lean mince into a pate and have with a brioche bun, lettuce & some reduced ketchup!
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I fully agree with Ryan and hilly here.
If you could get your girlfriend to write a food diary of every single thing she eats & drinks, even sauces and condiments and you pop it on here we will be able to help you further.
I would definitely add in TBJP digest pro daily too.
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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Hey guys! Happy Monday!
Today I have spent the day totally switching off and just spending some quality time with Nathan.
We definitely needed that, not just physically but to mentally take a step back and clear my head!
It’s been really lovely, we went for breakfast with Jamie this morning before dropped him off at the airport then spent the afternoon in Venice walking around! It was lovely!
We fly home tomorrow so we are now all food prepped and packed ready to rock in the morning, because I have a job to do!
Nathan will be moving into his reverse diet from tomorrow but things will be exactly the same as they are on prep, so I know he will still support me in every way he can. Which I what I love about us.
Padova will always hold a special memory for us, Nathan’s pro win & pro debut ❤️❤️
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Hey guys! Show day was manic yesterday with myself on and then Nathan’s pro debut.
It’s been a crazy weekend but I wouldn’t change a thing!
I was the only one in my height class to it was an automatic win on onto the overall, but yesterday wasn’t my day! I looked much larger than the other girls!
I did really like the look we took to stage! But I do think now we make a new plan, time some time and execute.
Lots of thoughts going on in my mind right now. But we don’t give up 🙂
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What an amazing show day yesterday 🤩
And an amazing time spent with amazing people!!!
Yesterday we came away with a win and my 4th consecutive Olympia qualification 🙏🏾 I swear blind that Kuba is a wizard!! Best I’ve felt mentally and physically in a long while!! And couldn’t be happier with our improvements!! What an amazing experience! This was also my first pro win in the USA which has been one of my big goals! I’m super excited about the rest of this season!!
Wowe you look amazing Rhea!!!!! 🥰🥰🥰❤️❤️❤️❤️
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Hey guys!
Today was a busy day! First up pump session ahead of the shot tomorrow, then an early appointment for Naths tan. Then it was show time! Eeek couldn’t be more proud of Nath today, he absolutely smashed it and the look was perfect! He needed a line up of taller guys to really showcase his strengths!
My body just soaked up the food from yesterday so even more food added today!
5 k steps only
Pose after meal 3Provisional plan below may change if needed
Very light pump session needed
Last meal I want nice and light so we we wake with empty stomach tomorrow upon wake I want 3x expresso so you are empty
– meal 1 – 2 whole eggs
150 COR 100g banana– Meal 2 – 75g prawns 150 rice 100g banana 3 creatine
– Meal 3 – 150 cor 20 raisins 20g iso 20g dark choc 3 creatine
Intra 50g carb 10g creatine 10 g mps
– Meal 4
– 150 cor 20g iso 100g banana– meal 5 – 75g prawns , 150 rice 10g raisins 25 avocado 3 creatine 100g banana
– Meal 6 – 4 caramel rice cakes 40h honey 20g almond butter 3 creatine 100g banana 20g raisins
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I’ll just pop in here to say that these pictures don’t do Meg justice at all. To witness what she is looking like in person this morning/today – it’s very special.
Eeek I am so excited to see!
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