[Phoebe]

Thankyou zander! What is your appetite like and recovery?

I would continue to keep working hard in a growing phase. If appetite stalls then I would do a pull back, use the time to get leaner, add a little cardio in and get the body nice and responsive.

But until then I would just keep getting nice and strong in the gym. ?

my appetite is definitely up there haha, i used to not be able to eat a thing but then i stupidly took mk677 because progress stalled and i didn’t know what i was doing back then but my appetites been next level ever since

recovery is also great! de loaded last week however given i’d not done one de load so far and felt quite fatigued and now back to normal!

i’m 16 still so i’ve got lots of time haha but already getting quite strong, getting 45kg dumbells up on flat press for good clean reps now, was doing 50s but dropped down given my reps were executed very poorly[/quote]
It’s great to here you have dropped the mk677, make the most of your natural potential.

By the look of your pictures and training is seems like you are doing a very good job, well done 🙂

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[Phoebe]

Is there a particular meal that you are bloating after?

Agree with the guys above, also take note of what veggies you are currently eating as some veggies can cause bloating.

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[Phoebe]

There are many different factors that can elevate blood pressure.

Start by testing your blood pressure daily, 3 times and take the average, for at least a week.

This may not be health related, but also could be due to work related stress, any worry you have going on just to name a few.

I would definitely increase your love heart also.

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[Phoebe]

Hey guys!

Leg day 2 for me today! First time on this rotation. I’m happy with how recovered I am feeling going into my leg sessions though after the tough hams & glutes sessions 2 days ago.

Here is todays session.

Lying leg curl
Smith machine hip dominant squats
Prime glute bias leg press
Bulgarian split squats glute focused
B stance RDL
Glute med kickbacks

My glutes have been pulsating since ?? rest day tomorrow though! Have a few different plans to see different people throughout the day which I love 🙂

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[Phoebe]

I agree with the guys above. Rather than pulling your calories from protein, try altering some of your food choices that are higher in volume to keep you feeling fuller for longer.

Oats are a great carb source for keeping you satiated.

Could you add in some cardio throughout the day either before work or before bed?

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[Phoebe]

Hey guys,

Check in day today! We’ve got off to great first week and no changes are needed. Will definitely get more from this set up 🙂

I have also been on rest day today, lots of client work and house work.

Looking forward to leg day tomorrow!

Check in pictures attached 🙂

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[Phoebe]

Google maps may be very helpful here! Sorry I can’t be any help!

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[Phoebe]

Yes, some more information on your injury would be helpful for us. Have you been doing any rehab at all?

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[Phoebe]

Hey guys! Busy busy day for me today!
Posing clients, then an Sunday club collab with other athletes speaking about all things prep 🙂

Then a great session at UF. Session went as follows.

Glute kickbacks
Lying leg curl
BB RDL
Front foot elevated split squat
Leg press glutes bias
Hyperextensions.

Tomorrow is check in day so we will see what the boss says 🙂

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[Phoebe]

I totally agree with Clare here.

If it isn’t possible to consume a meal throughout the timings you are at work, you could opt for a shake option with jp whey, jp cream of rice blended in a shake with water.

IMO meal timings play a huge role in performance and recovery. So if possible I would try and increase the amount of times you are eating throughout the day.

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[Phoebe]

Hey guys,

Upper 2 day for me today!

Was the first time on this rotation, I did move the order around a little as wanted to do join in a few exercises with megs.

Lying cuffed laterals
Single arm DB row
Single arm pull down
Single arm cuff laterals
Rear delt row

I actually accidentally missed off crucifix laterals at the end! Silly me I didn’t write my plan down properly at the start of my session! So will tag them onto tomorrow after hams & glutes!

Did some posing after training with a posing client who was in the studio practicing, and watched megs practice her routine, it is looking super fluid and the switch up of shots used suit her physique so much better. Which just shows how important it is to alter your poses as your physique develops.

Today I have also vlogged for my YouTube 🙂

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[Phoebe]

Hey Guys

Hope you’re ok!

A great session today with Push – I re set all my lifts around 5 weeks ago and now the strength is really firing again but looks and feels a lot better this time – no elbow pain again just firing in my delts and chest.

Did some post workout posing with @phoebegoodwin today and was super great to have her have a little look at it after a couple weeks going alone. I’m really hammering it and feel it’s getting much much better.

Tomorrow is a rest day have a team MK meeting, in person check in + a little meet up with my best friend Ashton

You looked fabulous! So excited for your next time on stage! ????

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[Phoebe]

I totally agree with the guys above here. Try and keep down what you can, stay very well hydrated and add in electrolytes to replenish any electrolytes lost during the illness.

Once you are managing to keep food in I would increase kcals to at least maintenance to help with the recovery process and ensure you are fully recovered.

Hope you feel better soon!

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[Phoebe]

I totally agree with the guys above here. Try and keep down what you can, stay very well hydrated and add in electrolytes to replenish any electrolytes lost during the illness.
Once you are managing to keep food in I would increase kcals to at least maintenance to help with the recovery process and ensure you are fully recovered.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys,

Happy Friday! Rest day for me today! Another really productive one. Nathan likes to take my car when I don’t need it but it forces me to stay at home and get lots done rather than making plans with friends or family.

Prep day 5 ✅

Upper rotation 2 tomorrow and a weekend full of plans!

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