[Phoebe]

Appologise I don’t have any prep hacks with recipes, apart from make your food with love so it is nice and tastey!

Myself and Nathan both love our COR after it’s been in the fridge, and we are really liking our oats cold at the moment too!

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[Phoebe]

This is very individual depending on your current fitness levels, and the branding of the equipment.

I would recommend to track this solely on your HR with a HR monitor/fit bit/ Apple Watch ensuring you are working at the HR needed.

Instagram: phoebegoodwin1

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

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[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.

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

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[Phoebe]

I fully agree with the guys above here. Set yourself a new timeline to give yourself a new focus!

You need to shift your mindset from wanting to be lean, to focusing on getting nice and strong in the gym and adding some quality lean muscle.

Like Jordan said, you know you can get lean and that will always be there, but right now you are wasting time that could be spent growing.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!

Today another day of no cardio, steps only. Had a nice drop this am too and a good shift in condition.

Today we a busy day in the studio with posing clients! Then it was leg day for me today! Trained alot later than usual but was super focused so had a really good session.

Today felt a little ‘preppy’ in the studio, a few foggy head moments, but nothing I couldn’t disguise! 🥸

Tomorrow is rest day 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

So I went to Kubas this morning to check in person, we are finally ready just need to stay like this until show day. Same food as I posted yesterday it’s a lot higher than it has been and my body has been responding well.

Yohimbine is now out and added in 5mcg of Anavar to add a little fullness. Been a good day didn’t have clients this morning went for a walk with the dogs before I went to see Kuba. Then went straight to the gym to practice done posing in my new bikini I absolutely love it and I can’t wait to have it on stage.

Steps have dropped to 10k and no cardio now either so spent the day catching up with some online client work and relaxing trying to put my feet up as much as I can until show day.

_______________________________________

Step it up!

Instagram – jadekelsie_ifbbpro

Website – http://www.jadekelsie-coaching.com

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Oh so sharp 😍🤌🏻 love it! So excited for you!

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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]

I agree with Oscar here.

What is your current goal? Is this hypertrophy? Or is this to do power lifting or strongman?

I wouldn’t be working in the lower rep ranges if the goal is hypertrophy, especially for 3 working sets and being able to take each set to failure.

If you head to the educational section, there is so much information on how set up your training plan and exercise selection.

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!

Check in pics sent this morning and kuba ordered no cardio, steps only! 😄

It was also rest day for me today too! Work boxed off this morning so I could then enjoy the rest of my day! A lovely coffee and a spot of shopping with the gang, then a chilled evening as all steps boxed off and done nice and early 🙂

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]

Full agree with the guys above here.

If you are hungry opt for more food to keep you satiated, especially on a prep where food may be lower 🙂

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

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[Phoebe]

I agree with Louis here! Casein is always preferred pre bed. But as Louis said I would rather opt for a whey isolate with some added fats.

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

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[Phoebe]

I personally like to take full rest days for 4 days, then the next 2-4 sessions I run as devolume sessions.

If you are feeling fully recovered and ready to get back to the gym, definitely only start with devolume sessions or you can end up having to run a deload sooner than expected. 🙂

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[Phoebe]

If this is easier for you to pre make the night before and pop in the fridge then continue to do so 😄

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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]

Hey guys!

A very very hot one today! Hopefully the air con should arrive tomorrow 🤞🙏🏼

Today the look is leaner again from yesterday so nothing to report apart from feeling good! The days are going very fast now and the weeks are flying! Doesn’t seem two minutes since prep started!

Trainer upper today, had a really good session! My upper is basically Caucasian dry now but my lower is like a different person😂 But we have time yet for it to be nice and sharp, which it will 😈

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 agree with both Clare and Louis here. Distribute your protein more evenly throughout your meals. Personally I would remove the nuts snack and pop the fats elsewhere, such as pre bed meal.

I would look at having something fast and easily digestible post workout with you whey isolate such a tbjp COR & some fruit.

Instagram: phoebegoodwin1

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

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[Phoebe]

I also find making it with 4 parts water to COR, then putting it in the fridge or freezer helps.

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