[Phoebe]

Wow, something is not right there! Fully agree with Jordan here, new blood glucose monitor is needed.

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[Phoebe]

Just to confirm you have just finished your cut and have started increasing your calories again? 🙂

Generally I try and stay away from adding fats in post workout as you don’t want to slow down digestion. You could add the fats from post workout into your meal 1 maybe?

I would also be looking at adding more of a variety of protein sources so you are consuming different amino acid profiles. This is if you like them?
Beef
High in fats fish such as salmon
Eggs

Please can you make it clear if you are asking us to look at your meal plan for starting a mini cut? Or starting your improvement / bulk?

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[Phoebe]

Hey guys!

Travelling day for us today, but still managed to get everything in!

An early upper session, trained my delts exercises with Nathan and then parted for pull when he did his chest exercises.

Today was also check in day too. No changes from Kuba. He wants to see how my physique and body composition adjusts when back in England and not travelling.

I just look at my pictures and see fat legs, sooooo want to be in shape now. I suppose its only because I fear of my legs not being quite lean enough, and then having to push hard closer to stage which in turn makes my glutes fade.

But I suppose with added tissue, things may be different anyway this year. I trust Kuba’s eye very much. This year we will be more than ready for every pro qualifier I compete with. We will not miss an opportunity at a shot of winning. Which is the goal. 🙂

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[Phoebe]

Hey Clark! Wishing you a speedy recovery!
Sometimes when we leave it too long before we deload this can actually cause you to get sick, run down etc. realistically I would advice every 6-8 weeks for a deload, unless needed beforehand then you would take when sign are there.
.

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[Phoebe]

Happy Sunday guys!
Rest day for me today! Usual cardio this morning then we spend the afternoon doing some sightseeing and people watching around Cannes.

It was film festival weekend too so it was very busy! We are going to do a little more sight seeing this evening before an early night as we fly home tomorrow.

Check in day tomorrow excited for my changes.

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[Phoebe]

Hey buddy!
Looks like you have a good set up!
Is the rice uncooked weight?
I would also look at increasing your fats on your rest day to.
Pop your rest day food on here so we can advice any potential changes ?

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[Phoebe]

Hey guys!
Update from France ??
Cardio & steps done as usual then back to a different gym after our preworkout meal early doors to train hams & glutes for me as today is our friends wedding.

The day has been so lovely! The venue is amazing and the bride looks beautiful! Everyone is just eating their meals but we aren’t allowed to be seen with Tupperware!

1 more meal left and we will stay for a good dance before we head back to our apartment.

Tomorrow is rest day and we have some sight seeing and chilling planned.

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[Phoebe]

IMO 20mg of anavar daily in one dose is too much for females and will cause some sides, however if the client does reach this dosage you could split dose to 10mg am and 10mg pm to mitigate the potential sides.

Females that are competitive in bodybuilding and are at the back end of prep may run 20mg daily of anavar. But I definitely wouldn’t advice this dosage for more than a few weeks.

If you are starting females on anavar or primo, 100% agree with micro dosing. Both with cause some form of viralisation so please ensure the client is aware of the potential sides.

Always start with a lower dosage, assess and then increase in a few weeks. Ideally cycles no longer than 8 weeks, but sometimes if more shows are planned, the client will need to be on a little longer.

Anavar you could micro dose am & pm. The primo you could micro dose daily or even every other day.

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[Phoebe]

Hey Kedanie, I just want to confirm do you train around 1pm, before I give you some advice on your nutrition set up and meal timings 🙂

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[Phoebe]

I fully agree with the guys above! Even if you haven’t progressed with weight or reps but the execution of the set is better, and every single rep is performed better, this is still progressing.

Try not to rush to increase the load too quickly, the strength will come with consistency.

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[Phoebe]

Hey guys! Rest day for me today.
The usual cardio and work early doors before we headed to the airport and we are just waiting for board the plane now.

Just because we aren’t at home doesn’t mean everything can’t still be on point.

Our apartment has a pool so I am actually extremely excited for a mental break! ?

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[Phoebe]

Hey guys,

Second check in of the week done and Kuba is very happy, no changes again ?

The look is still miles off but I can see things changing and I vision everything falling into place!

I also trained upper today instead of tomorrow due to flying. A very good session it was ???

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[Phoebe]

I feel like this is very relative to the individual. But we can try and keep our waist as tight as possible by sticking to nutritious, clean foods, rather that choose high calorific foods just to get the calories in.

This will definitely help! Always keep in ab work such as hanging leg raises, plank, side plank and vacuums if possible (these can be very difficult when your food is full of food at the peak of improvement season)

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[Phoebe]

Hey guys!

Leg day today and very good session! Feel like everything is running smoothly at the moment. Feeling really good in myself.

It’s crazy how just being that little bit lighter can work wonders for how you feel.

Tomorrow I will train Upper as Friday we are travelling to France for a wedding. I am looking forward to being in a different country for the weekend. Will be like a mini break. ?

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[Phoebe]

Most bodybuilders will be on a high amount of daily calories.

So when food is pushed high, digestion can be compromised and affected, this is where the JP digest pharma pro will come in, to aid digestion 🙂

Of course it is safe 🙂

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