[Phoebe]

Fully agree with joe here!

Or you could find a meal prep company and tell them to pick x,y,z meal option for so many meals throughout the day. Potentially 3 minimum, then you could get them to have shake with bagels & spread of jam post workout, or other options that they don’t need to weight out as such.

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[Phoebe]

Hey guys! Hams & glutes day for me today and a very good session!

I was back! Stressed situation not affecting my training anymore!! I also tried the jp pump pick & mix for the first time today and it was a solid 10/10 from me!!!

Check in pics taken this morning and I am VERY happy with the look. I am excited for this in 4 weeks!

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[Phoebe]

I agree with both Clare and Nath here.

You could plan a rotation for upper/lower & then also upper/lower/full body. So depending on your work patterns you will always have your training plan set.

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[Phoebe]

I agree with Hilly here.

Pull back a touch aiming to reduce your body fat %. This will put you in a much better position to continue to grow and increase calories further.

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[Phoebe]

Hey guys!
Busy day today. Client work this morning before 2 posing clients, then a great upper session at UF.

The extra rest day did the job yesterday and helped me get a little sorted my end so my ‘life’ problems wasn’t taken into my training sessions.

Looking forward to hams & glutes tomorrow!

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[Phoebe]

Hey guys,

Weight is now back down to a new low, so hopefully another drop in the morning too.

Busy rest day for me today, nath managed to break a 6 x 4 mirror as we trying to glue it up on the wall. Which has been a nightmare. So another mirror ordered!

Lots of things to do setting up the booking system for the posing academy (my new posing adventure) but should be all sorted over the next few days.

Check in day tomorrow so will update you all.

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[Phoebe]

Hey, stretch marks don’t always occur from being too fat.

When the skin stretches too quickly, stretch marks may occur. It is very common for individuals of your age to be getting stretch marks from growth alone.

There are lots of products that do reduce the visibility of the stretch marks, one being bio oil.

Over the years the will become less visible and not noticeable to others.

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[Phoebe]

Agree with Jordan! RDL’s always for hamstring development.

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[Phoebe]

I agree with the guys above, ensure you hit your protein target through direct protein sources, but remember to include trace proteins in your daily calories.

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[Phoebe]

Check in day today.

Kuba has been super supportive about a few life decisions I have made recently, which have definitely been getting on top of me and affecting my sleep etc.

Today was rest day anyway after legs, so another rest day tomorrow has been ordered to get me back on track. Weight was back down a touch today, hopefully after a good sleep tonight it will be back down again.

We are also going to be adding in 4 weeks of primo, 10mg EOD. Just with the timeline we have in place and the condition I will need to bring before we fill is going to be superrrr shredded (too lean for bikini). So hopefully this 4 week cycle will just ensure I don’t loose my hard earned tissue I’ve built this improvement season.

Photos below 🙂

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[Phoebe]

5/06

Busy day Sunday as we travelled home from Bournemouth at 4am as we had a super busy day!

Everything remained the same but weight was up, down to a number of things, stress and lack of sleep mainly.

I had leg day too, it was a tough session, powered through but my mind was a little elsewhere.

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[Phoebe]

Stretch after you have trained that muscle group. However if you forget there is no harm in doing your full stretch routine after the session.

You can stretch your quadriceps out simply by kneeling on the floor aiming to sit on your heels, lean back and take your hands behind you to support your weight.

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[Phoebe]

Hey guys! Happy Saturday!
Rest day for me today.

We’ve had a trip down to Bournemouth as Nathan was guest posing. An early long drive down, but we are staying over tonight and then leaving early first thing in the morning.

Currently just sat on Bournemouth pier, it’s lovely and warm. Steps are boxed off, meal 5 just gone in, so we will chillax for an hour and then head back to the hotel for our last meal and then bed.

Nath has forgot his cpap machine, so not sure who is worse off. Nathan not getting much sleep without it or me not getting any sleep with his snoring. ?

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[Phoebe]

There is lots of mobility that you could add in. I will list a few for you and just split them into upper/lower mobility

Upper body mobility
External/internal rotations
Shoulder circles
Y-raise

Back mobility
Thoracic rotations
Thread the needle
Cat & cow
Prone cobra & childs pose

lower body mobility
Forward & lateral leg swings
Hip circles
Spider lunge
Lateral leg lifts
Side lying hip cars

I would also highly recommend yoga, this is fantastic for your mobility & flexibility.

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[Phoebe]

Hey guys!

Happy bank holiday 🙂 no different plans for me today. Work and clients this morning before a leg session.

My head wasn’t fully in it when I started the session, just my mind was elsewhere and I regressed on 2 of my main movements! So I had a firm talk to myself and was back in the session, for the remainder of the session I either matched or progressed by reps.

It really does show that your mind is everything. If you aren’t fully focused and thinking about the lift, it may not be your day to progress.

Tomorrow we set off early doors for a drive down to Bournemouth as nath is going a guest posing spot. Looking forward to watching him on stage!

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