[Phoebe]

Hey guys,

Rest day for me again today, I had plans from a while ago to meet my family in the caravan at the seaside and didn’t want to let them down. First half of the day felt super snotty, but think sea air and walking along the beach definitely helped my sinuses.

Feeling so much better, food all sorted for tomorrow as a training day, which will be upper and then a busy day in the studio!

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[Phoebe]

I agree with the guys above here.

Make small changes, one variable at a time. Ultimately it all depends on the start point whether you add cardio in straight away or not.

But looking at his current body composition, and taking into consideration he may have a few extra lbs on this, imo increasing his step count and a deficit will definitely have things moving in the right direction at the start of his prep.

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[Phoebe]

Hey guys!

Took another rest day for me today, still really bunged up, not ill where I am bed bound, but not idea to train. I did contact my one to one posing clients and explain that I have a cold & cough and understand if they would like to rearrange as I know the back end of prep, our immune system is pretty much shot. But they was happy to go ahead .

Cardio and steps still done as stated and rest day food, so the goal of fat loss remains the same 🙂

I will see how I feel tomorrow upon wake, if I am still really snotty and waking up coughing tonight I will take an extra rest day tomorrow too.

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[Phoebe]

I totally agree with haider here.

Get a little leaner then you can ‘afford’ to be a little more relaxed on holiday and enjoy a few off plan meals etc.

Just be mindful when choosing your meals at the restaurants, be sure to hit your protein target whilst away then relax a little with other food sources.

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[Phoebe]

Hey guys!

Rest day for me today, very much needed as feeling well under the weather with the lurgy ??

Tomorrow I will take an extra rest day and hope feeling better on Wednesday. Last year a few weeks into prep I caught Covid, this year it’s the cold & flu lurgy.

Today was also check in day, kuba is very happy with the start. We are 6lbs down so far, so we are off to a good start. 🙂 no changes necessary!

Pics update below.

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[Phoebe]

Hi Zander,

I agree fully with what Clare says, but also a change of split can be when more focus needs to be put on certain body parts, therefore a change of split may be necessary.

Or a change of exercises could be due to mechanically you aren’t quite getting the connection that you could compared with other exercises. This is very person dependent. If you find the right split and exercises selection suitable to yourself and your needs, then rinse that until progress stalls.

I also think a change of split is quite nice when you are mentally ready for a change up, this definitely helps.

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[Phoebe]

Hey guys!

Leg day for me this morning before we headed to a show this afternoon.

I woke up feeling really snotty and a throat like razor blades and have progressively felt worse through the day! Good job it’s rest day tomorrow!

Lots of people have the lurgy at the moment, I was hoping I’d stayed away from it!

Check in day tomorrow let’s see what kuba says 🙂

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[Phoebe]

Hey guys! Happy bank holiday!

Rest day for me today 🙂

A morning of work, then to see my nan and grandad. Then the rest of the afternoon I have spent in the garden, next job is to jet wash, that will be next week 🙂

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[Phoebe]

Do you have any recent physique pictures?

I am all for short dieting phases, but this is dependent on the individual and their current level of body fat.

If the goal is to continue to push up, and body fat isn’t too high but could be a little tighter, or appetite has taken a hit, then a short diet phase would definitely have a place here. Then the individual would be in a good place to start pushing back up.

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[Phoebe]

I agree with the guys above here.

Definitely opt for an intra during spin class with sustain, EAA’s and performance fuel.

For post spin and pre weights training session you could opt for COR, whey iso, raisins & banana with dark choc or almond butter

Intra as usual weights session

Post workout I would take out the fats for quicker digestion.

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[Phoebe]

Hey guys!

Hams & glutes day for me. Weight is also back down today to 172.2 which it was about 5 days ago, but I saw a gradual increase for 2 days prior my menstrual cycle and then another 2 days until back down again.

Years ago it would freak me out seeing an increase or fluctuation on the scales when on prep. BUT when you understand your body, there is always a reason!

Straight away with the scale weight increase I thought ahh it must be time for my cycle. 2 days later it was.

Another good reason for weighing yourself daily too so you can monitor how your scales weight adjusts and alters with your hormones changing.

I feel like we should see another drop after tomorrows rest day too.

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[Phoebe]

This is very person dependent, but I agree with the guys above.

If you think you would benefit from a break then please do, but with that amount it wouldn’t be hugely necessary 🙂

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[Phoebe]

Hey guys!

Upper day for me today. Second time on this rotation, up on majority all exercises with either weight or reps now I have all my baseline numbers.

I am looking forward to hams & glutes tomorrow, along with a busy day too!

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[Phoebe]

Hey guys! Happy Wednesday 🙂

Rest day for me today, client work and 2 new starter calls today, but in between I have been for a lovely dog walk with my sisters and baby nieces.

Also me and nath nipped into town for a nice coffee and to pick up a few bits.

A great rest day 🙂

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[Phoebe]

There is no set time, each individual may be different.

I aim to leave around 3mins between my top set and back off set on compound exercises and around 60-90s on isolation exercises. But generally as long as my heart rate has come back down and I feel recovered to perform the next set.

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