[Phoebe]

I agree with both kam & Sas. Keep quality protein high as long as digestion allows so. You may find that digestion is a little off from the operation due to inflammation so take each day as it comes and stay as hydrated as possible.

Good luck in the operation

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]

Happy Friday guys!

Work this morning followed by some retail therapy, a shopping trip with Emma. We’ve had a lovely day! The only downfall of clothes shopping when feeling larger is your clothes size is also larger, and things don’t squish into clothes lol ? tip for all, have an off season wardrobe and a prep wardrobe!

I then went and trained upper, today was my first session back after my illness and a really really good, focused session!

Today I hit a PB on the Atlantis shoulder press of 70kg for 8, and 60kg for 12. We should all celebrate our wins, no matter how big or small they are 🙂

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]

Another rest day for me today, feeling so much better.

I am well fed and rested and excited to get back in the gym tomorrow. It’s never nice being ill, but I have learnt from previous mistakes and took the rest when needed rather than heading back to the gym too soon and never being fully recovered.

Only had a few parts of the day where felt abit sicky. Still swapped out food sources I can’t face yet (smoked salmon) and they will stay out until my smell can handle them again without feeling sick ?

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 Micheal,

I agree with Kuba here.

In terms of growing into your weight, I assume you mean recomping at your current body weight. But I have to agree with kuba here, with the level of body fat that you are currently carrying, this is going to be extremely difficult as you are not in an optimal environment for building muscle.

My advice would be to drop some body fat and get into a position where you can start adding calories back in.

We would need a bit more data around your activity levels. Are you doing any cardiovascular activity at the moment? 🙂

I would also look at your food sources and include a wide variety of vegetables and some fruits into your diet.

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]

Great stuff!

I will pop a list of protein, carbs & fats to help you choose a wider variety of food sources. You can use the macros provided and pick food sources below to fit the macros.

Protein sources – chicken breast, turkey breast, 2% turkey mince, prawns, egg whites, jp whey isolate, 0% fat Greek yogurt

Higher fat protein sources – whole eggs, salmon fillet, red meat

Carbs – rice, white potatoes, sweet potatoes, pasta, oats, bagel/breads, gnocchi, jp cream of rice, rice flakes, rice based cereals, fruits

Fats – oils, avocado, nuts, almond butter, seeds, 90% dark chocolate

Include a variety of vegetables with your meals, apart from around the training window as vegetables slow down digestion. For your pre & post workout meals, opt for carbs sources that digest well, cream of rice, rice, rice flakes etc. When kcals and food volume is high, you may want to add additional carbs from foods like rice crispy squares, rice cakes, jams/honeys, raisins, etc.

Pre workout I always opt for tbjp cream of rice, dark chocolate, fruit & tbjp whey iso pro. Then post workout either tbjp cream or rice or rice based cereals, fruit & tbjp whey iso pro.

Hope this helps 🙂

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

So you have your macros set up from the jp diet section, now let’s choose a variety of food sources that you like and enjoy. Do you have any dietary requirements, vegan, vegetarian etc?

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!

Another day with the lurgy, an icky stomach. Tried to get lots of sleep and focused on keeping hydrated and getting my meals in.

Will take another rest day tomorrow and hope I don’t feel like I’ve been on a long boat ride, then hopefully back to training Friday.

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 cristian, I agree with everything both Marc and Max have stated.

You will find a wide range of health supplements on the tbjp website.

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 a poorly day, I’ve caught the sickness bug that’s been going around ? can’t remember the last time I have been sick, but today made up for it!

Had to cancel my posing clients today because of it.

Will definitely rest up tomorrow and see how I am feeling Thursday morning before I train again. As long as I manage a full days of nutritious food tomorrow I should be more than ok to train Thursday, but we shall see.

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 Micheal,

I agree with Oscar. Rest pause sets are great though, but you would use a rest pause set as a set intensity if you are wanting to increase volume.

If food and recovery is in a good place then you would warrant adding additional volume.

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]

Happy Valentines Day ❤️

Check in day today, kuba was happy with this weeks look and pictures. Recovery is in a fantastic place at the moment so we have had an increase in training volume and food on lower body days. This will also be my first time utilising insulin.

Here are my food changes below ?

Lower Training day food

10 iu lantus
– meal 1 – 2 whole 2 egg whites 100g veggies of choice 100g COR 100g berries , 20g dark choc

– Meal 2 – 100g prawns & 80g rice 150g veggies

5 iu humalog – Meal 3 – 100g cor 150g frozen fruit mix 30g iso 20g dark choc

– Intra 25 g mps max 20g sustain 10 g creatine 10 g glutamine

– Meal 4 5 iu humalog – 125 cor 30g iso 150g fruit

– meal 5 – 100g low fat beef mince, 200g potatoes/gnocchi 100g veggies/salad of choice

– Meal 6 – 80g oats & 10g whey, 20g dark choc 200g yoghurt 150g berries

Here are some pics from check in. At my current weight, if I compare how I felt last improvement season to now, I definitely feel much thicker and I don’t feel like body fat is holding hugely in one place. So I am happy.

Today was lower day, and a very good strong session it was 🙂

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!

Lovely day today, filled with meeting fiends for a coffee and then going round to my parents for food and family time. It felt like Christmas or a special occasion, there was nearly all of us there! It was great. It’s not often we all get together so that may be one of the last times before prep (was just missing my twin). Yes I have a twin brother to anyone who doesn’t know. He is 9mins order.

I ended up taking a rest day in the end, which has been nice to spend it with nath and family so will catch back up to sessions from tomorrow.

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]

It is very person dependent as to whether you feel slightly shakey or not.

I am very similar to megs, I definitely have the shakes the first few days then by body adjusts and the shakes goes away

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 today for me 🙂 A great day in the studio with clients, Skype and in person sessions with a mixture of classes. Which I love.

I then trained upper, the session started so well, then I felt a slight twinge in my right shoulder, a very old injury that when goes causes me pain whenever I abduct my arm and affects my training.

Hopefully it was just a minor twinge and will ease in a day or so. Just need to be cautious now to make sure I don’t injure it.

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 both hilly and nath, there’s definitely room to increase carbs both training and rest day. Start of gradually and then assess your physique weekly and the make changes where needed 🙂

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