[Phoebe]

Some people can come out in rashers from hair removal so patch test an area first. Nathan has really sensitive skin so we always shave with an electric trimmer and then a female razor with conditioner for full body.

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[Phoebe]

Hey guys!

Check in today!

Kuba is happy! Few changes to supplementation since my bloods, my thyroid was a little low so an increase in T3 & T4 from today.

T3 37.5mcg
T4 150mcg
Inj L-Carnitine to 250mg

A busy day for me today! Upper this morning, which was a strong session! Then an afternoon of posing clients in Birmingham! 🙂

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[Phoebe]

I also received my results from Eval today so I will share below. Very happy with them 🙂

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[Phoebe]

Hey guys,

Rest day for me today! Check in pics taken this morning ready for check in, will share with an update tomorrow.

Nail appointment, work and some in person check ins this morning.

Having a nightmare with my MacBook again, the charger is no broken.

Then an afternoon dog walk and a few errands this evening 🙂

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

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[Phoebe]

Hey Jamie,

Anything unilateral is perfect. With your split squats you can adjust the exercise by also elevating the front or rear foot.

I would also ensure you are doing lots of mobility and activation before. Particularly activating the glutes such as glute bridges, clams, lateral leg lifts, single leg RDL.

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[Phoebe]

Hey guys!

Hams & glutes day for me today! Work this morning before a trip to the apple shop to fix my laptop! And it is now fixed ?

A little shop in Meadowhall before our gym session too.

A few things on my mind, but nothing better than some DMX a great session! ??????

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

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[Phoebe]

Hey Liam,

Side note I’m looking into trying clen during a slight cutting phase.

I play rugby so it’s for preseason fat loss before I do a bit of a surplus.

What kind of doses did you start running?

I’m weighing in about 96kg

Hey gavin if you pop some more information on your nutrition & cardio set up we can give you any help you need.

I don’t see any harm in adding 40mcg clen in for the pre season fat loss.

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[Phoebe]

Hey Liam, I am interested to know what brand clen you are using and the dosages please?

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[Phoebe]

Walking outside is great when the weather is nicer. However, I would still include some form of cardiovascular activity that is on a bike / stepper / cross trainer to ensure HR is elevated enough to be in the fat burning zone.

All cardiovascular activity is fantastic for heart health and as much as fat loss is our goal, we should also strive to be healthy.

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[Phoebe]

Jordan did an extremely good post on this the other day! Definitely head over to his Instagram for a good explanation 🙂

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[Phoebe]

Yes definitely opt for a higher carb meal pre bed when you have a training day the following morning.

You could also add in an extra ‘pre workout’ carb drink which you could drink on the way to the gym. So add some performance fuel into your pre workout, this is additional to your intra drink of EAA’s & sustain or performance fuel.

Once you have got used to this routine you could try and add some COR to the whey & banana, depending on how well COR digests for you. For me it is super fast, you could make the night before and pop in the fridge so it is all prepared upon wake or you could blend and drink as a shake.

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[Phoebe]

Hey Kedanie,

There are soooo many dry spices and flavours that you can add to your chicken to ensure it doesn’t taste bland.

I like to add my dry seasonings and leave it to marinade for a few hours before air frying.

My go too dry spices are chicken seasonings, paprika, peri peri, garlic, aromat, sometimes even fresh lemon juice.

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[Phoebe]

Current Food changes
13 weeks out

High day
Medium
Low

Lower Training day food

– meal 1 – 1 whole 3 egg whites 100g veggies of choice
50g COR 100g berries
20g dark choc

– 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 low fat beef mince, 200g potatoes 100g veggies

– Meal 6 – 75g oats & 20g whey, 20g almond butter 150g berries

Upper Training day food

– meal 1 – 2 whole 2 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 potatoes

– 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 200g potaotes 100g veggies

– Meal 4 – 50g oats 20g dark choc 20g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

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[Phoebe]

Good morning guys,

Check in day and we have changes! Today is a good day! Some people don’t like getting changes when they are on prep as they relate it to looking bad, but for me, I know changes will take me closer to my goal, and I love the work! ????

Steps remain at 12.5k
Cardio increase from 20mins to 30mins

Supps
Clen increase from 40mcg to 80mcg
10mg yohimbine added in
T3 25mcg added in
No change to GH 2IU / T4 100mcg / L-carnitine 200mg

All the variables changed! Food is still relatively high, the supps and cardio alone will see condition changing at a good speed!

Food changes I will pop in a seperate post.

Check in pics below 🙂

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[Phoebe]

It could potentially be the regular pasta I’ve been having as my last meal, potentially my stomach cannot tolerate it anymore so I’ll switch this out for a gluten free pasta and see if that helps and if not then I’ll most likely invest in digest pharma pro

I’d switch out the pasta for rice and see how that goes.

[/quote]

I’m having rice pre workout and meal 5 so I would really get sick of it for a 3rd meal and I’m really not an oats or cor guy I can’t stand either plus I’m in a gaining phase at the moment so I need to make sure I enjoy eating the foods I am so ill try gluten free pasta and if not then I’ll just suck it up and have rice for a 3rd meal [/quote]
Yes so you are leaving plenty of time after your last meal for it to digest.

You could try rice noodles, gnocchi, or white potatoes?

Or worse case, if COR digests well but it’s just the texture you could blend it into a shake.

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