[Phoebe]

Hey! What an awesome transformation! I agree with the guys above.

Lots of athletes have stretch marks, but the tanners are extremely good at their jobs and the tans have great coverage.

Good luck in your competing journey 🙂

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[Phoebe]

Hey guys,

Check in day for me today 🙂 Kuba seems happy with everything so far, despite being Ill everything else is still on track. The scales are moving in the right direction, body composition is changing so we are off to a good start.

Here are my check in pics below.

Tomorrow and Wednesday I will run 2 more devolume sessions as instructed from Kuba to ensure I am fully recovered from the lurgy.

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[Phoebe]

I fully agree with Nath and Hilly here.

But from looking at your current physique pictures imo I think there is still room to push, especially from your feedback regarding digestions, sleep, performance and appetite.

Keep working on getting strong in the gym with good form. But if body fat levels do increase a little too much then you may have to do a pull back.

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[Phoebe]

Fresh prep – fresh prep meals Uk is where both nathan and myself have meal prep from. They do macro specific meals made to the quantities you need.

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[Phoebe]

Hey guys!

Busy Sunday for us ?

Today was leg day, I ran it as a devolume session as still don’t feel back to 100% and I really don’t want to do anything that will set me back, so a reduction in volume and then I think Tuesdays session I will return to full volume again.

We also went to go and watch a show, support some posing clients, nath had a client in mens physique who also came second in the overall, and it was great to catch up with some old faces.

A busy but great day 🙂 tomorrow is check in day so we shall we if any changes are implemented. Body composition is changing daily and the scale weight it still moving in the right direction. ??

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[Phoebe]

No changes today on my check in everything is going to plan and weight is dropping nicely.

Been a rest day today so did my morning cardio and fasted steps then went to go visit family and meet my brothers new puppy who was amazing.

Rest of the day spent catching up with account and boring things for work then chilled in the hot tub this evening.

_______________________________________

Step it up!

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Looking great jadey!

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[Phoebe]

I agree with the guys above. Until you have seen a professional sports therapist in person to assess the injury and diagnose what the injury is, it is hard to give a definite answer. Shockwave is such a fantastic treatment to and I highly recommend having this if it is tendonitis.

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[Phoebe]

Hey guys! Rest day for me today!

Work first thing then a morning sports massage before I headed over for a day in the studio of posing clients.

I then called into Meadowhall to pick up a present for my sisters birthday. Then an evening of catching up on messages and work bits with a film in the background 🙂

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[Phoebe]

Hey guys!

Deload hams & glutes for me today! Woke up this morning feeling worse than yesterday, and in the gym just a little off it. I would rather be sick that have a super blocked nose and congested head. ?

So today I trained smart to ensure I didn’t go backwards and have to have anymore time off the gym.

Rest day tomorrow with sports massage in the morning 🙂

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[Phoebe]

So in terms of body composition having cereal instead of oats or choosing chicken thigh instead of mince is fine?

Hey, so I fully agree with the above that Clare and Rhea have stated.

If the overall calories are the same then yes you can definitely say the body composition difference would be very minimal if any.

If cereal digests better than oats, and the same for chicken thigh over mince then I would see no problem with this. The amino acid profile will be different from chicken thigh to mince but as long as you are eating a varied, nutritious, wholesome diet, training hard then I’m sure body composition will not be affected from choosing cereal over oats. [/quote]

Makes perfect sense, thanks Pheobe![/quote]
You are welcome 🙂

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[Phoebe]

So in terms of body composition having cereal instead of oats or choosing chicken thigh instead of mince is fine?

Hey, so I fully agree with the above that Clare and Rhea have stated.

If the overall calories are the same then yes you can definitely say the body composition difference would be very minimal if any.

If cereal digests better than oats, and the same for chicken thigh over mince then I would see no problem with this. The amino acid profile will be different from chicken thigh to mince but as long as you are eating a varied, nutritious, wholesome diet, training hard then I’m sure body composition will not be affected from choosing cereal over oats.

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[Phoebe]

It depends what you are wanting to get the results for.

If you look at e-val, have a look at their athlete pro blood work package. This is the best package for testing. The doctors won’t do one no way near as detailed, but you can ask for the separate tests.

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[Phoebe]

100% listen to your body, rest until you are feeling recovered or you could run the risk of delaying your recovery.

Agree with kam, potentially pull volume back a touch upon return to training, this will avoid doing too much too soon.

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[Phoebe]

Hey guys! Back to training today for me! Yay!

Had a really really good upper session. It definitely didn’t feel like the last time I trained upper was around a week ago!
I am starting to tighten up pretty quick in my upper body, which I always do! So training feels a little different, the fullness feels a little different when you get leaner, and that feeling came today! Which is great.

Client work first thing before training, then a busy afternoon of posing clients in Birmingham! Buzzing for hams & glutes tomorrow at ultraflex 🙂

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[Phoebe]

Weight fluctuations are very normal in both an improvement season or prep, the guys state the reason above.

You will also find that the fluctuations are extremely individual as some athletes drop around 3-5lbs post leg day, whereas myself I tend to go up a little post leg day due to inflammation and a little higher food on that day.

Continue to be consistent with all variable, continue to weigh yourself daily and gather more data, it may be as hilly states that you need a little more food.

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