[Phoebe]

Hey guys!

Nice drop back down after rest day yesterday!

Today was legs 2. I’ve had a few adjustments to my training set up from feedback I gave kuba after Mondays hams & glutes session.

Had a really good strong session. Few foggy head moments today but it’s to be expected at this point!

Much needed rest day tomorrow!

Here’s todays session

LEGS 2

planks 2 sets of 60 seconds

1. lying leg curl – 1 second pause in stretch : 2 sets of 10-15 reps – make sure you pause in stretch don’t let momentum build.

2. Smith machine squat – hip bias : 2 sets of 8-10

3. Paused hip dominant leg press – 1 set 8-10, 1 set 10-12 – both sets 4 second eccentrics 2 second pause in the hole

4. Dumbbell contralateral loading rear foot elevated split squat – 2 sets of 10-12, pause in stretch 1 second 4 second eccentrics

5. B stance DB RDL 2 sets – 10-12

6. Glute mead kick back – 1 set of 10-12, 2 sets of 15 -20 last set rest pause set

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[Phoebe]

If doing cardio in the evening fits better with your routine then that is absolutely fine.

Try and avoid doing your cardio around your training window so it doesn’t have any negative impact on your recovery.

I personally prefer doing my cardio fasted to get it out of the way & set me up for the day, and when on fat burners i like to do my cardio whilst I am still in a fasted state. But apart from it just being my preference, there isn’t a huge different in the effects of doing cardio fasted or not.

I did last prep fasted and it was alright but now i just havent got time in The morning. What if i would like to add Yohimbine or salbutamol before cardio after my whole Day, does it even will work The same as at fasted state ?[/quote]
Yohimbine works better in a fasted state, so if you are wanting to add in yohimbine take upon wake and aim to leave 2-3 hours before eating because as soon as you eat you blunt the response due to a spike of insulin.

Cardio can still be done in the evening.

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[Phoebe]

Hey guys!

Rest day for me today! A little fluctuation in scales weight post legs, should see a drop back down after rest days food and less inflammation. 😄

It’s nice now Nathan has changed his training split because we actually manage to plan coffee dates on rest days, which is great. It gets our steps in, keeps us busy when we are hungry and we get to spend time together. It’s not good for my shopping addiction though! But I suppose we can work hard and treat ourselves, daily lol. 🙂

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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]

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

Food for today, checked in this morning happy with how I’m looking fuller everyday. Checking in with Kuba in person tomorrow so will update you on any plans.

No plans today just eyelashes this morning and online client check ins. Rest of the day I’ve had a hospital appointment and then relaxed as much as possible:)

Getting drier and fuller! 🤌🏻[/quote]

Strangely I feel like I’m putting weight on my minds going crazy hahaha 🤣 [/quote]
I can assure you thats prep brain and prep goggles for you! Looking fabulous, now chillax please ❤️😘

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]

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

Food for today, checked in this morning happy with how I’m looking fuller everyday. Checking in with Kuba in person tomorrow so will update you on any plans.

No plans today just eyelashes this morning and online client check ins. Rest of the day I’ve had a hospital appointment and then relaxed as much as possible:)

Getting drier and fuller! 🤌🏻

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!

No changes today, still no cardio, steps only.

Hams & glutes for me today! A really good but tough session! I had to dig in, but it’s to be expected!

My RDL’s i regressed 2 reps 🙁 I felt that through my midsection there wasn’t alot there so I think maybe RDL’s I might see how I get on next rotation and then look to drop the load 10kg.

Everything else matched 🙌🏻

Going into each session with the mindset of ‘must retain muscle’ I think it’s helping!

I’ve also had 5 Skype sessions today too! Which fried my brain after legs!

Tomorrow will be a much needed rest 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]

If doing cardio in the evening fits better with your routine then that is absolutely fine.

Try and avoid doing your cardio around your training window so it doesn’t have any negative impact on your recovery.

I personally prefer doing my cardio fasted to get it out of the way & set me up for the day, and when on fat burners i like to do my cardio whilst I am still in a fasted state. But apart from it just being my preference, there isn’t a huge different in the effects of doing cardio fasted or not.

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]

Evening all! It’s been a crazy few days, which I spent travelling and competing in Finland at the 2Bros Pro Qualifier.

It was my first pro qualifier and I was thrilled to have won my height class out of a stacked line up of wonderful ladies (some pics attached). We brought a much improved package from the regional, which I was very happy with. Unfortunately not enough for the pro card this time round, but I can’t complain with the result for my second show ever and China who won the overall SO deserved it – she looked incredible!

After enjoying some downtime and good food with Debs, Sophie, and Harry I was back on plan today and back into peak week as we will be heading to the British Finals this weekend to try for my Pro card again! I’m super excited, back in the gym tomorrow for legs and counting down the days to get back on stage!Xxx

Congratulations on your win! I am looking forward to watching you at the British! 🙂

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]

Fully agree with nath here too! Include food sources and variety that you enjoy and it shouldn’t feel like a competitive diet plan at all 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

I agree with kuba and Clare here. Opt for a stronger black coffee or espresso to get your through your fasted cardio.

Preworkout save before your resistance training session.

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]

Extra food from check in this morning as my weight was down to 119lbs lowest yet!

Rest day

M1

175 ml egg whites 100g veggies

50g cream of rice

M2

100g chicken

100g greens

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

Will attach photos from this morning too nearly there!!!

Oh so sharp jadey!!!![/quote]

Nearly ready ❤️❤️[/quote]
Hell yes! Ready to rock that stage.

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]

It is great to see that you are so committed at such a young age!

Keep working hard on developing all areas, training hard, keeping consistent and most importantly continuing to enjoy the journey. 🙂

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!

Hope everyone has had a great weekend! Another drop this morning after yesterdays rest day, and I could tell I was getting leaner throughout the day!

Cardio hasn’t been reintroduced yet and potentially may not be, but kuba is taking each day as it comes with changes on output / rest / supps / nutrition.

I feel at ease because I know if kuba needed to turn it on, with changes from one variable I would see a big shift and we have lots to play with if needed.

But the look is in a great spot, it is just a case of time being in a deficit now, to really bring the condition through my lower.

I’ve also trained upper today, had a really really good session. I’m not at that point when I feel lean but small, so I’m taking this as a good sign that it’s because I now have a little more muscle and holding fullness.

Here are some post upper pics 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]

Extra food from check in this morning as my weight was down to 119lbs lowest yet!

Rest day

M1

175 ml egg whites 100g veggies

50g cream of rice

M2

100g chicken

100g greens

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

Will attach photos from this morning too nearly there!!!

Oh so sharp jadey!!!!

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!

Rest day for me today! We was supposed to be celebrating our friends wedding, but at this point in prep it would only make us feel worse. So we opted out and went for a coffee together will a spot of shopping to keep ourselves busy.

Everything done and boxed off by 4pm, we have watched extraction and it’s been great to just sit and do nothing.

No cardio again this morning, steps only 🙂

I will pop some pics below from this am’s check in. Tomorrow is upper so I’ll update you all with some post workout pictures as I look totally different when it’s not fasted, pre fluid.

Woooow[/quote]
Awh thankyou megs ❤️❤️❤️

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