[Phoebe]

Hey guys!

It’s show day eve! 1 day out!

Today has consisted of in person check in with kuba, blow dry, travelling, registration and getting my tan.

Currently just chilling and about to tan Nathan before we head to bed and get a good sleep 🙂

Excited for Nathan to step on stage! Eeeek!

Here is my food for today. We are lovely and full so no need to push the food again, the aim is to ensure my midsection is nice and tight now!

– meal 1 – 20g iso
50g COR 100g berries
20g dark choc

– meal 2 – 100g prawn 50g rice 50 pineapple 3 g creatine 10 g olive oil

– Meal 3 – 100g prawns & 50g rice 3 g creatine 25 g dark choc 100g pineapple

– Meal 4 50g cor 20 almond butter 20g iso 10g dark choc 20g raisins

– Meal 5 – 100g prawn 50g rice 10g olive oil 100g pineapple

– Meal 6 – 50g rice 100g Low fat steak mince 100g pineapple 10 g olive oil
3 g creatine

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[Phoebe]

I fully agree with megs and hilly here. Look to explore potentially other variables that could be affecting this.

Your work? Your stress levels?

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[Phoebe]

Kuba is actually the best at making COR, so 100% go and watch his tutorial on his YouTube! 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

The 4 day carb up has been successful, much fuller, not as lean (which was the plan) but I am still lean in all the right places.

Today I dropped down to 40mcg clen, all other supps remained the same.

Food for today is lower carbs, but more fats. This is so ensure my midsection is nice and tight for show day, also I am holding a touch of water from all the food, which is to be expected, but nothing I was worried about. I did have a massage first thing this morning and I feel like I dried out instantly!

Todays food at 2 days out

– meal 1 – 20g iso
80g COR 100g berries
20g dark choc

– meal 2 – 100g prawn 100g rice 50 pineapple 3 g creatine 10 g olive oil

– Meal 3 – 100g prawns & 100g rice 3 g creatine 10g dark choc

– Meal 4 80g cor 20 almond butter 20g iso 10g dark choc 20g raisins

– Meal 5 – 100g prawn 100g rice 5 g olive oil

– Meal 6 – 50g rice 100g Low fat steak mince 100g pineapple 5 g olive oil
3 g creatine

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

I fully agree with both Ryan and Clare.

Are you currently coaching yourself or do you have a coach? When you deviate from the plan on a competition prep, you need to reassess if now is the right time to continue with the competition prep, or if you should pull the plug, steadily increase your calories and look to move into a recovery phase post dieting.

Not only do you need to see if you are when you need to be physically and body composition wise, but mentally too.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Day 3 of carb loading was successful, woke up definitely fuller but there was still more room to fill. I was up 2.3lbs from yesterdays 1000g carbs, so today we go the same but more!

I have also trained glutes deload / pump up session. Will be my last training session before show day.

Attached are some pics from this mornings check in.

Todays food –

– meal 1 – 20g iso
150g COR 100g berries
10g dark choc 20g honey
2 caramel rice cakes

– meal 2 – 100g prawn 150 rice 50 pineapple 3 g creatine 3 caramel rice cakes 20g honey

– Meal 3 – 100g prawns & 150 rice
20g raisins 3 g creatine 3 caramel rice cakes 20g honey

– Meal 4 150 cor 20 raisins 20g iso 10g dark choc 4 caramel rice cakes 30g honey

– Intra 25 g mps max 40g sustain 10 g creatine 10 g glutamine

– Meal 5 – 150 cor 20g iso 100g fruit 4 caramel rice cakes 30g honey

– Meal 6 – 125g rice 100g Low fat steak mince 100g pineapple 100g passata 4 caramel rice cakes 20g honey
3 g creatine

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Take as long as you need in the gym to complete your workout. Always plan extra time for your session so you don’t feel rushed, this allows for if you need a little longer rest periods in between sets to recover, toilet breaks, etc 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

I wouldn’t advice anyone to use it 🙈 definitely much better options!

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Day 2 of carb loading went well, another 2lbs up upon wake, the look was a little fuller but still plenty more room to fill so we have gone even higher today 🙂

Check in pictures this morning see attached.

I’ve asked training upper devolume session today, which will be my last upper session until after the show.

Todays food –

– meal 1 – 20g iso
125g COR 100g berries
10g dark choc 20g honey
2 caramel rice cakes

– meal 2 – 100g prawn 150 rice 50 pineapple 3 g creatine 3 caramel rice cakes 20g honey

– Meal 3 – 100g prawns & 150 rice
20g raisins 3 g creatine 3 caramel rice cakes 20g honey

– Meal 4 150 cor 20 raisins 20g iso 10g dark choc 3 caramel rice cakes 20g honey

– Intra 25 g mps max 30g sustain 10 g creatine 10 g glutamine

– Meal 5 – 150 cor 20g iso 100g fruit 3 caramel rice cakes 20g honey

– Meal 6 – 125g rice 100g Low fat steak mince 100g pineapple 100g passata 4 caramel rice cakes 20g honey
3 g creatine

Tomorrow will be the last glutes session before the show 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

This is very person dependent, they key is to change up your meal plan and add a variety of the food sources you really like and enjoy, allow yourself to enjoy 1-2 meals out per week with family and loved ones. You could easily eat out but still stick to plan as much as possible if you are mindful about your food choices 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

2lbs increase today from yesterdays day 1 of loading. Today we ran with exactly the same food as yesterday just without the intra as it’s rest day today!

Food has been going down very easily, I know I will be starving once the food goes back down again! Haha

Food is starting to stick now and we are slowly filling! I am getting drier throughout the day too!

A busy day with client work and Skype clients, also been making sure I’m all sorted for Austria and Italy, extra case booked for ensure we have enough bags for the COR and supplements etc as we travel straight from Austria to Italy!

Tomorrow more than likely another high day 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

I fully agree with the guys above! Make sure the female is aware of any potential sides, which may be different from female to female as no female responds the same.

Make sure your time on cycle is as short as possible to reduce the amount of exposure.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys! Happy Sunday! 6 days out today and the carb load has started!

In person check in with kuba today and he is very happy we are in the exact spot he wanted me! I will pop some pics from this mornings check in, very flat and too lean, but this was the plan.

Now the filling has started!

Today I trained hams & glutes deload session, it was so hard not to go all out in my session with the extra food in me 🙈

Todays food

– meal 1 – 20g iso
125g COR 100g berries
10g dark choc 20g honey
2 caramel rice cakes

– meal 2 – 100g prawn 125g rice 50 pineapple 3 g creatine 2 caramel rice cakes 20g honey

– Meal 3 – 100g prawns & 125g rice
20g raisins 3 g creatine 2 caramel rice cakes 20g honey

– Meal 4 125g cor 20 raisins 20g iso 10g dark choc 2 caramel rice cakes 20g honey

– Intra 25 g mps max 30g sustain 10 g creatine 10 g glutamine

– Meal 5 – 125g cor 20g iso 100g fruit 2 caramel rice cakes 20g honey

– Meal 6 – 125g rice 100g Low fat steak mince 100g pineapple 100g passata 4 caramel rice cakes 20g honey
3 g creatine

Food went down very easily, just meal 6 to go 🙂 ate in slightly different order too, meal 4 & 5 are my pre and post workout which I ate at meal timings 2 & 3.

Will have lots to update you all on this week leading into the show as changes will be made daily based on the look 🙏🏼🤌🏻

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Happy Saturday

A client show day today so she’s over in the states still waiting on results but I think it’ll be a great one for her!

A really solid push session – I dropped a little load on my presses to make sure I could hit rep range – still very strong and still a very productive session.

3 weeks to go today

Did some pics PWO I don’t take many pics not in my usual check in spot at home as I find you look a little different in different lights and it stresses me a little bit kuba wanted to see me post workout, I was really happy with the shots. I did a comparison from 3 days out last year 2021 to 3 weeks out this year

I still definitely have 2 weeks of digging and dieting to be condition wise where kuba wants me (and where I want me) but I was happy

It’s nice to look back and feel a little proud – anyway work isn’t done let’s get back to work now

I’ll show you the comparisons below

This is amazing megs! Your waist has literally halved, along with everything else doubling! Proportions are epic now!

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey marko,

Unfortunately it isn’t uploading your pictures, could you upload again please.

What is your daily output at the moment?
Are you doing any cardio?
Do you track your steps?

Your protein intake is definitely too low
, ideally you want around 3g / kg BW minimum, especially if you goal is to build to lean tissue. Your daily calories will need increasing too, I would look adjust your carbs and fat to increase your carbs by around 100g minimum, this will be an additional 400kcal daily. But you could reduce your daily fats.

Have you used the diet planner to help you put together your plan? If not I would recommend you use this.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made