[Phoebe]

Hey guys,

We started the day with the same plan as previous 2 days but after training visuals Nathan made the decision to increase food more throughout my last meals totalling 495g carbs, 45g fats, protein a touch lower.

Had a great glutes session today at derby.

Then after training just food prep and watched a film with Nathan and the dogs. It was nice to chill as I’m very much on the go all the time!

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[Phoebe]

Hey guys!

Today the look was much fuller and shaper, Nathan was happy so kept everything exactly the same and repeated yesterday food. Today was upper body.

I also had my hair done, posing clients and this evening Oscar arrived as he’s staying over the night 😁

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[Phoebe]

I agree with the guys above here.

When dieting many people that don’t understand will comment a lot on how your face looks etc, but that is where you have to explain to process to them.

I would be moving into a maintenance phase by gradually increasing your calories back up. Focus on training performance and eating good nutritious foods.

Looking forward to seeing what progress you make 🙂

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[Phoebe]

Hey guys,

Cardio has now been pulled steps only

Slight food increased today as follows

M1 – 1 whole egg, 100g chicken, veggies

M2 pre – 60g cor, 20g iso, 50g banana, 20g dark choc

Intra as usual

M3 post – 100g chicken, 100g jasmine rice, 20g raisins

M4 – 100g chicken, 50g jasmine rice, 50g mango veggies

M5 – 20g iso, 50g cor, 100g berries

M6 – 100g chicken, 20g almond butter, veggies

Today was hams and glutes, a really good session! Then we went to see my family this evening for my birthday x

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[Phoebe]

Hey guys,

Rest day today, looking a little inflamed today so a pull back in expenditure to 30mins cardio 12k steps. Also a bump in food for the day

M1 – 1 whole egg, 100g chicken, veggies

M2 – 100g chicken, 50g jasmine rice, veggies, 100g mango

M3 – 100g chicken, 20g almond butter, veggies

M4 – 50g cor, 20g iso, 100g berries, 20g dark chocolate

M5 – 125g prawns, 100g veggies, 20g coconut oil

M6 – 50g cor, 20g iso, 100g berries, 20g dark chocolate

Today usual client work, some appointments, posing clients and filming tutorials for my posing website, busy day!

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[Phoebe]

The additional cv work will depend on your current fitness levels. If you find that your stamina needs to improve then I would be looking to add in 1-2 cv sessions of HIIT 5 x 20s on 40s recovery to start, battle ropes or ski urg are great for this.

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[Phoebe]

Hey guys,

1lbs up from yesterday, which is the norm after legs a touch of inflammation, today I felt a little tired towards back end of the day which is usual at this point.

Client work, lots of posing clients, upper body and a sports massage this evening.

Tomorrow is rest day and I am doing some filming for my posing site which should be fun!

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[Phoebe]

Hey guys!

New low this morning, so only one day after Saturdays high day and then a new low! Things are moving nicely, I think we should deffo be ready for Milan! I’ve still not registered yet, so I will do that at the back end of the week if I know my legs are where I want them 😁

Legs today, still only one working set on single leg press and reverse lunges.

Session went as follows

Standing hip abduction x3

Adductors x3

Hip thrusts x2

SL press x1

Reverse lunge x1

Hyper extension x2

Glute kickback machine x2

Followed by posing of course 🙂

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[Phoebe]

Hey guys,

1.2lbs up from yesterdays high day, visibly fuller and shaper so it did a job!

Back to upper today, a super busy day of posing clients, also my fiends birthday meal. My friends are great because they are used to me not eating and they don’t make a fuss so it’s fine!

Back home for more posing clients, dog walks and a chill before bed 🙂

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[Phoebe]

Hey guys,

145.8lbs this morning, very nearly there! Today Nathan wanted to run a high day my day went as follows.

Steps as they fall

M1 – 2 whole eggs, 75ml egg whites veggies, 75g COR, 100g berries, 20c dark choc

M2 – 75g chicken, 75g jasmine rice, 100g mango, 20g almond butter

M3 – 20g iso, 75g baby rice, 100g berries, 30g dark choc

M4 – 75g chicken, 75g jasmine rice, 100g mango, 20g almond butter

M5 – 75g salmon, 350g potatoes, veggies

M6 – 20g iso, 100g oats, 100g berries, 30g almond butter

Today was also rest day, so 3 rest days in total together, tomorrow I will go back to train upper and then my usual legs on Monday x

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[Phoebe]

Hey guys,

Sorry my log didn’t post yesterday! Today new low! We are a couple of lbs off from where we want to be, which is good, we are nearly there, just a touch more off the legs!

We’ve taken an extra rest day today, and potentially tomorrow too but will see what Nathan says based on check in. We just need to let me glute recover, then we can continue getting back to work!

Usual client work this morning, posing clients and I’ve also met my friend for a coffee in town 🙂

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[Phoebe]

Hey guys,

Back down again on the scales today, woke up with glute super sore, but I have had sports massage with rich today which was needed badly! We also did shockwave too!

It’s been a rest day today, lots of posing clients also, then I met my friend in the evening 🙂

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[Phoebe]

Hey! I totally agree with the guys above here. You can still continue training, just be mindful, but you can adapt your training setup to fit. Machine based exercises, ones where you are seated, leg ext, leg curl etc, you could still do unilateral exercises on the opposite side too.

If you write up what you are thinking set up wise we can help you amend where / if needed 🙂

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[Phoebe]

Hey guys!

I saw a slight increase on the scales this morning, feeling a little battered and nursing a sore glute and ham!

Today was a pt session with H, just a slight reduction in volume only 1 working set compounds.

I have sports massage tomorrow with rich then we may take another rest day before my next glute session. I think it should ease more after tomorrow! But we shall see 😁

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[Phoebe]

Hey! I would aim for 4L minimum daily, if you want to measure out your sodium intake sure you can do, but this may vary per individual and based on how much you sweat etc.

I would also add in peak hydration in a morning daily as Adam states 🙂

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