[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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[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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