[Phoebe]

Agree totally with all of the comments above.

When pushing food high, it is often that many individuals find they start with digestive issues due to the high demand and stress on the digestive system.

If there was no consistency or tracking with food, it would be almost impossible to pin point what food source, or meal it was that was causing the digestive stress.

Keep titrating your food up gradually as and when needed for you. Eat enough to fuel your sessions, enough for optimal recovery, but not to the point when you are just gaining unnecessary body fat. Assess body composition, when this becomes too sloppy, look to do a little pull back, reset, then asses and repeat.

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[Phoebe]

Hey guys!

Rest day for me today but a very nice fun busy day!

Work first thing this morning before a posing client and in person check in with nath. Then a lovely morning and posing with megs 🙂

Lunch time coffee with my sister and niece, then an afternoon of work, steps and choreographing routines!

Check in day tomorrow will update you guys if there’s any changes 🙂

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[Phoebe]

This will be very person dependent and you will need to take into consideration occupation, activity levels, age, gender, body type, current goals.

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[Phoebe]

Hey rich, I hope the op went well!

I agree with Clare here in terms of sticking to rest day diet. The professionals suggest to take it easy but this doesn’t mean be totally sedentary and inactive.

Rest up from resistance training for a week until you feel recovered enough to head back to the gym. I would recommend adjusting your training volume on your first few sessions back to ensure you are fully recovered upon your return.

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[Phoebe]

Hey kostas,

This is very person dependent depending on their meal timings.
I would always advice 1L water minimum with your intra, I always have 1.5 with my intra which I start sipping straight away, and always tend to finish before my last exercise and posing where I will drink about 500ml of water.

Then I will eat my post workout once fully finished my posing and stretches.

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[Phoebe]

Happy Sunday guys!

Busy, busy day! 6 posing clients this am before a very good hams & glutes session with Krystal!

I also had an in person check in with kuba and megs, and they both said I look better in person and was really happy with the look!

Kuba sent me my pictures that he took too and this was the first time I looked at myself and thought, yay I have muscle! The hard work in the improvement season is starting to show as the prep unfolds!

Pics below 🙂

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[Phoebe]

Hey chris,

Stage pics looks awesome well done on your showings!

From looking at both your stage pictures and current physique pictures, I would be setting your training programme up to specifically prioritise the back thickness/width & hamstrings.

I looks like your delts have improved, so I would like to see a little more chest to help with the top line.

Keep working hard, you are doing a great job!

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

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[Phoebe]

Hey guys!

2lbs drop from yesterday, and man I felt it yesterday! I said to Nathan last night, Ive dropped in the morning, it was my first real ‘prep’ day.

If you have prepped before you will know exactly how that feels!

But with a good sleep last night I’ve been feeling good today! Just finished a really good upper session and had lots of comments on how lean I am looking. Which is great!

But kuba has too see past how lean my upper looks and concentrate on my lower to know where my condition is at, as you are only as lean as your fattest part!

Busy day in the studio tomorrow then will no doubt be a very hot, sweaty hams & glutes session. 🙂

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[Phoebe]

Insane Pheebs!

Thankyou so much Jordan! Means a lot coming from you!

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[Phoebe]

You have had a lot of stressful events happen all at once, and it is very easy to let stressful situations and life events get on top of you. They are very much out of your control.

Try not to dwell on the fact the you have missed some cardio and steps, and see the positive, work on how you can plan your time a little better for after your brothers wedding.

Even if it means adjusting your training set up for 4 x training sessions per week, allowing for a little more time for steps / cardio / looking after your daughter.

I would advice a few rest days to enjoy your brothers wedding, destress, reset and then back to it on Monday.

Being super organised and planning your day to the hour makes a huge difference as time management is key.

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[Phoebe]

What a great transformation, well done on your cut here George! IMO I would be moving in a growing phase. Decrease daily output and increase cals gradually, I would start to increase daily by 200-300kcals minimum.

Looking forward to seeing your progress!

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[Phoebe]

Hey guys!

Rest day for me today! A very busy one, client work this am, sports massage with felly, lasor hair removal, posing clients and dog walks 🙂

It was also check in day today too! No changes today, but kuba will assess over next few days! Somehow managed to sleep funny too and can’t turn my head properly 🙈 the massage came at the right time, it has eased it a little! I will attached some wonky check in pics below 🙈

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[Phoebe]

Phenomenal jadey

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[Phoebe]

Hey Lloyd,

Great job so far!

I fully agree with megs here. If the ultimate goal is muscle growth and you are wanting to push back up and move into an improvement phase, I would continue your cut a little longer
with the aim of shifting another 2-3kg.

This would set your body up in a nice & responsive position, ready for when food starts adding back in.

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

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[Phoebe]

Hey guys!

Leg day for me today! A really strong session too! 😄 very happy with how my glutes are looking, kuba has managed fullness in the glutes very well! I’m just excited to see what my lower half looks like lean, it will come in time, which we have! 😄

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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