[Phoebe]

Hey guys!

Rest day for me today but a busy one. Lots of client work done in the morning and then an afternoon in the studio.

Had a mixture of classes today, bikini, figure, mens bodybuilding, womens physique, womens bodybuilding! I love a mixture of sessions ?

Tomorrow is leg 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]

Hi Francesco,

Have you altered any others meals or food sources throughout any others parts of the day? None at all?

What is your stress like at the moment?

In some individuals creatine can cause bloat, but not all. I would pull gylcerol , creatine and just opt for Dial in pre, intra EAA’s, electrolytes and performance fuel, some individuals find creatine can cause bloat so I would keep this out too.

Then it will be a case of process elimination so each training session add one back in at a time.

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 there, this is difficult without visuals.

Everybodies body fat % distribution is different, not many coaches, if any work on body fat %. They work on visuals. So if you pop some recent physique pictures in here it will give us a better idea and then we can help guide you.

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! Check in response from kuba today. He is happy with to start we have had to prep, I was hoping there was changes made today to ensure we consistently keep dropping but kuba wants to hold off until back end of this week, so I will now be checking in on Thursdays also.

I have a feeling kuba will want me ready about 5 weeks out so then the remainder of the time can be spent freshening my body up, running a trial peak and cursing me into the show. Luckily I have the regional first which can be used as a trial. But the pro qualifiers are one consecutive week after each other. In this time will be travel etc so realistically don’t want to be in a position when I have to try and pull too much more body fat off.

Here below are my check in pics. Not pretty but they hopefully you can see past the body fat and see that my shape is so much more complete. So I am excited!

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]

At the back end of a dieting phase, sometimes we have to ‘do what needs to be done’ and for some individuals that means calories very low and cardio 60mins with 15k steps +

If you pop your set up in here we can advice one where to adjust.

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 and what a lovely day it has been!

Firstly check in pics taken for check in tomorrow and we are now onto outdoor check ins. There is no hiding outside! As much as I looked at my pics and laughed to Nathan saying wow I am so fat ? I can also look at my physique and see past the fat! My hamstrings hold much less fat then they ever have done at this body weight, and I do look more ‘solid’ through the lower.

My glutes have definitely increase in tissue, they are still very fatty, but you can that the overal shape of my glute has improved!

So like I said yesterday, I’m feeling a few changes tomorrow, I would change more than one variable too so we can continue to get a little in front.

For me it’s not just about cruising me in slowly and I will be ready on time, I have to get too lean to then fill back out. So realistically I need to be peeled in 13 weeks. Which will be easy ?

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 James,

I agree with the guys above. If you get booked in to see a sports therapist or a specialist they could diagnose where the root of the problemo is therefore causing the imbalance. Unilateral work should definitely be added in. Do you have any pictures to show how much the pec is lagging?

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!

Busy day for me today! Client work in the morning, then a day of posing clients 🙂

Also training upper this evening and had a very good session. It was my first upper session back on full volume.

Can tell I am tightening up everywhere but think check in Monday we will have some changes to more than likely more than 1 variable. This is what I predict 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

[Phoebe]

Hi David,

If you don’t already you can add in tbjp love heart, tbjp vital support to your health stack and tbjp cure coming.

Add in HIIT cardio.

Change your lifestyle.

Are you currently doing any CV activity?

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]

Either steak and chips or burger and chips for me ??? Nathan is sushi so generally it’s one or the other ???

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! Today was leg day and it was my first session session back at full volume ??

I am definitely feeling it after the session. It was a great session though. Kuba adjusted my hip thrusts and told me to reset and now feels so much better again. I think training alone form can easily slip without even realising!

I have a very bad habit over overarching and not bracing through my midsection. I blame being a dancing and having to arch your back in everything!

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 guys above here. In order to optimise your gaining phase you have to allow yourself to get a little softer but ensuring body composition doesn’t get too fluffy. Ideally around 1-2lbs per week, some weeks you may see a fluctuation of more, then it may level off.

In your gaining phase focus on getting nice and strong, and like Clare said focus on the bigger picture and think about the improvements you can make.

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. Lots of work, and in person check in and cleaning today. A very productive day 🙂

I love it when you can crack on and get in with everything you need to do!

It was so great to meet my client in person too! She is 15 weeks out from her first ever bikini comp and I’m excited for her to step on stage ?

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 guys above. If you aren’t in a competition prep or a serious cutting phase and the baked beans fit within you daily macros, they digest well and you enjoy them then I don’t see an issue with them being in your breakfast.

Maybe you could opt for the baked beans breakfast on a rest day and an alternative breakfast on a training 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 guys!

Training day for me today, hams & glutes. Today was my last session at devolume. Rest day tomorrow then I am excited to go back to full volume again! ???

Tomorrow I have a client coming over from Dubai so I am excited for meeting her in person 🙂

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