[Phoebe]

Amazing can’t wait for this!

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[Phoebe]

Hey guys,

A slight increase in scale weight after a very unsettled and uneasy night for me and Nathan. Arnie our blue staffie got rushed into emergency vets early hours of the morning. We set off today to support the guys in the 2bros British finals first thing this morning, but after a phone call from the vets informing us arnie is suffering neurological problems we trained straight round to go and see him.

It was very upsetting seeing him not able to stand or walk, he is such a happy active dog.

We are currently waiting anxiously for the neurologist to contact us with further test results.

Arnie is a fighter and I’m positive he will make it through with a smile on his face. ❤️ I’ve never really understood or felt a feeling like this before being a first time dog owner, but it really is like my child / part of my family is suffering.

Fingers crossed it is not meningitis or a blood clot and will be a stroke that he can recover from.

Tonight will be another restless night.

This ams check in pics below.

Can’t wait to watch jadey and the other girls on the screen, sad I’m not there in person to support but I need to be close for arnie ❤️

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[Phoebe]

I could happily eat cream of rice with every meal and digestion wouldn’t be affected at all!

As long as you have no issues digesting wise, I see no issues at all!

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[Phoebe]

Full agree with kuba here 🙂

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[Phoebe]

Hey Jamie, I would always try and keep your cardio away from the training window so it doesn’t impact recovery.

On leg day If fasted is the furthest away from training then 100% do it fasted. I much prefer fasted too as it sets me up for the day and gets it out of the way!

However if at the back end of prep and there is still cardio to be done, potentially a second round of cardio, then I would opt for eating your post workout then pre bed do the additional cardio that you have left.

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[Phoebe]

Hey guys! Happy Friday!

Upper day for me today, strong session and I am still holding good fullness in my upper body, usually that is the first thing to go flat! But I feel like my muscles look different this time, a little more bubbly! I suppose that’s from added tissue!

Ive had a few changes in supplementation from today & primo gets added in tomorrow.

No changes in food but I will pop an update as I’ve not had any changes in about 5/6 weeks. Cardio is still pulled as I have just continued to drop inflammation since it has been pulled. Yohimbine also now pulled to ensure I’m not holding any water in my lower from this.

Additional 1 IU GH added in pre bed, telmesartan increase from 40 to 80 and clen increase from 80mcg to 100mcg.

Steps 14000 daily
100 mcg clen fasted
Gh 2 iu am fasted ( fast 3 hours post shot ideally )
Gh 1 iu pre bed
T4 150 mcg fasted
T3 37.5 mcg fasted
Telmisartan 80 am m1
Metformin 500 pre bed

250 L carinitine fasted ntd
250 L pre workout on TD

10 mg primo daily added in from tomorrow

Pre workout TD

High day
Medium
Low

Lower Training day food

– meal 1 – 1 whole 3 egg whites 100g veggies of choice
50g COR 100g berries

– Meal 2 – 100g prawns 100g potaotes 150g veggies

– Meal 3 – 100g cor 150g frozen fruit mix 20g iso 20g dark choc

– Intra 25 g mps max 20g sustain 10 g creatine 10 g glutamine

– Meal 4
– 125 cor 30g iso 150g fruit

– meal 5 – 100g prawns , 100g potatoes 100g veggies

– Meal 6 – 75g oats & 20g whey, 150g berries

Upper Training day food

– meal 1 – 1whole 4 egg whites 100g veggies of choice

– Meal 2 – 100g prawns & 100g potaotes 150g veggies

– Meal 3 – 80g cor 150g frozen fruit mix 20g iso 20g dark choc

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

– Meal 4 – 100g cor 30g iso 150g fruit

– meal 5 – 100g chicken 150 g spinach and asparagus

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

* Rest day nutrition

– Meal 1 – 100g salmon 100g veggies

– Meal 2 – 100g chicken 40g avocado 100g veggies

– Meal 3 – 100g Prawns 100g veggies

– Meal 4 – 50g oats 20g dark choc 20g iso 100g berries

– Meal 5 – 100g prawns, 150g potatoes, mixed green veggies

– Meal 6 – 50g oats 20g iso 150g berries

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[Phoebe]

If you are wanting so solely target the adductors then the adductor machine is your best friend! However you can also change your foot placement in your leg press or squat patter such as the smith squat to bias the adductors, you would take more of a sumo stance 🙂

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[Phoebe]

Rest day

M1

175 ml egg whites 100g veggies

1 whole egg

M2

100g chicken

100g greens

10g dark choc

M3

100g chicken

100g potatoes

100g greens

M4

100g oats

25g whey

20g almond butter

150g berries

M5

100g chicken

100g potatoes

20g dark choc

100g greens

M6

100g oats

20g dark choc

100g berries

20g whey

This food today, nothing to do today apart from pack and do my food for Friday excited 😆 been resting today and had my nails done made sure I had a bath and chilled as much as possible 2 days out!!!!

Amazing jadey!

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[Phoebe]

Dream sleep will help improve this 100%

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[Phoebe]

This is very person dependent, and depends on which sits the best on you and your digestion. Why not try a variety of both bagels or COR on alternative days.

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[Phoebe]

Some pics from this mornings check in too 🙂

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[Phoebe]

Hey guys!

Rest day for me today and a much needed one! Still a very busy day, steps and client work boxed off early ready for a day or posing clients and a sports massage!

The weeks are going so fast, I can’t believe we are 4 weeks out on Saturday! Woweee! Feeling very organised, flights, apartments, registrations all done!

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[Phoebe]

Back looks so impressive!!!!!

Awh thankyou Steve!

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[Phoebe]

I would go…

Push
Posterior
Rest
Push
Legs
Pull
Rest

Your hip hinge would be in posterior with hamstrings to start, followed by back work. 🙂

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[Phoebe]

I agree with the guys above, keep your protein consistent on your training and rest days and I see no reason to increase it.

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