[Phoebe]

Try and be a little more consistent with sticking to your step count given.

If you find that going over regularly happens, you may find that IF and when needed, there may be a place for one or a few high days, all depending on the look and fatigue management.

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 Jordan and Hilly here, wait a little longer as assess the look daily.

You may find that like Hilly suggests, the anabolics actually create a body recomp and you will see a body composition shift. Keep assessing the look and increase in cals gradually when needed. There is no need to rush things.

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 Saturday!

This morning saw a 2lbs drop finally after rest day yesterday.

I woke up feeling pretty under the weather and got worse throughout the day! Last time I felt this bad was when I had Covid last year on prep!

Power through my posing clients then it was legs so I ran a deload, probably should of not trained at all as it totally wiped me out. But hopefully I will only start to feel better from today. Nathan went and purchased me some lemsips, cold & flu & some first defence. 🙏🏼

Tomorrow is check in day, hopefully I will better but I definitely think I will be ordered a few days rest.

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 the Keira & Kuba here.

When structure and routine stays good even when calories are high, generally appetite doesn’t get to a point where it is affected, and being hungry for you next meal is a good sign!

But unfortunately we do have to just suck it up and stay hungry.

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, work, sports massage, gardening, steps with a friend and then currently at an Ibiza orchestra evening with my friends for a birthday.

It was also check in day! No changes today, but my weight has stalled a little. Possibly due to being a little run down and flu like, I may be ready for a deload.

Hopefully should see a drop in weight after todays 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]

Hey Stephan,

Not know anyone to have the same surgery as yourself but my sister had a hip op and they had to cut part of her quad and hip flexor.

I do know that straight away they had her up walking, and doing rehabilitation daily then it increased to twice daily.

Your set rehabilitation is a must. Once the surgeons give you to go ahead to start training again, opt for higher rep ranges and build your strength back up. Don’t rush the recovery process, but every individual will recovery at different speeds.

Keep on top of you nutrition and other variables you can control then it will put you in the best spot possible once you are able to start resistance training again.

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!

Usual work this morning, nail appointment then a great upper session today for me and some posing clients.

I’m extremely pleased with how well posing has kicked off going on my own. There was never really self doubt as such but I suppose you are just taking a risk.

Tomorrow is check in day so I will update you all on my 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]

Omnicrom is the brand Nathan uses and he ordered an extra large cuff 🙂

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 Juan, I agree with Rhea here.

But also I would love to know what your current diet set up is.

Our digestive system isn’t affected by diet alone, but can be affected through other variables such as stress, sleep, hydration, caffeine intake, your meal timings, how quickly you are eating your food, etc.

So if there is a day that you are feeling stressed, had a long hard day at work, this can affect your stool.

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!

Very busy day today! Work, Leg day & a facial 😁

Today was also check In day and we have some changes! I will pop my update below too!

Currently 9.5 weeks out from the 2bros regional, 10.5 weeks out from the first pro qualifier.

Steps 14000 daily
30 mins cardio daily
80 mcg clen fasted
15 mg yohimbine fasted
Gh 2 iu am fasted ( fast 3 hours post shot ideally )
T4 150 mcg fasted
T3 37.5 mcg fasted
250 L carinitine fasted ntd
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

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’ve known it does increase anxiety quite quickly, so I agree with Jordan. Opt for a reduction in calories and an increase in output rather than running the risk of anxiety being increase.

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]

Hi!

Let’s tackle the first question, slowly add 200-300 calories back in a day. Assess body composition, hunger, performance, recovery, sleep and make adjustments as needed. If you are gaining 1-2lbs a week you are on the right track.

Get to a body composition that you are happy with and hold there. 🙂

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! But a very busy day! Usual work and I have also been shooting with Kompak for their YouTube and other content bits! 😄

It was a fun day!!

I also called to see my mum, sisters and babies on my way home!

Tomorrow another busy day! But busy is good 😄🤌🏻

Check in day tomorrow!

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]

Red flag straight away!

This posing coach should not be telling you to go on winstrol.

I would speak to your current coach and explain the situation, explain that you are not going to be ready. Pick a show at a later date or potentially look to compete next year.

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! If you are open and honest with the way you feel and the reasons for you to be moving on, your coach should be understanding enough, and if they aren’t then you don’t need them in your life anyway 🙂

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