[Phoebe]

Wowe this is a lot of caffeine! I am interested to find out how much sleep you manage to get at night time?

I agree with the guys above. Definitely try tapering your caffeine intake down gradually and opt for decaf options after 3pm. I know it is difficult when you train in an evening after a long day at work, but realistically if you have a stim pump at 6pm ish this really is going to affect your quality of sleep, which will have a knock on effect to your recovery, performance and overall well-being.

Let us know how you get on with reducing your caffeine intake.

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

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[Phoebe]

Hey guys!

Day 2 of prep done!

Yesterday I started on a new training split and a new set up.

We will now be running

Upper
Glutes&hams
Rest
Legs
Rest
With 2 rotations.

Yesterday I trained upper and today was glutes and hams which was also filmed for the site!

Here is the session below

Side planks – 2 sets of 60s

Glute med kickbacks 2 x 15-29

BB hip thrusts 2 x 12-15

Single leg Lying leg curl 1 x 10-12, 1 x 12-15

BB hip thrust 2 x 10-12

Single leg leg press 1 x 8-10, 1 x 12-15

Single leg reverse hyper extension 2 x 15-20

B stance single leg dumbbell RDL 2 x 12-15

It was a great session! Looking forward to seeing it on the site! But will be ready for a rest day tomorrow!

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[Phoebe]

Hope you’ve all had a great day.

Today was an impromptu rest day for me as I wasn’t feeling greasy, Work done as normal and some life errands to run.

Tomorrow will be back with training, hoping to feel ready to get back to it in the morning after a good sleep!

Hope you feel better tomorrow megs ?

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

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[Phoebe]

Hey guys!

So today is my first day of prep! I have had changes on nutrition, supplementation, cardio so I will post a full breakdown below.

My training split and exercise selection has now changed so I will post these in seperate logs.

Prep update start weight 176.9lbs

Steps 12.500 daily
20 mins cardio daily
40 mcg clen fasted
Gh 2 iu am fasted ( fast 3 hours post shot ideally )
T4 100 mcg fasted ( no caffeine around t3/4 for 15 mins please )

High day
Medium
Low

Lower Training day food

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
75g COR 100g berries
20g dark choc

– Meal 2 – 100g prawns & 50g rice 150g veggies

– Meal 3 – 100g cor 150g frozen fruit mix 20g iso 20g dark choc

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

– Meal 4
– 125 cor 30g iso 150g fruit

– meal 5 – 100g low fat beef mince, 200g potatoes 100g veggies

– Meal 6 – 75g oats & 20g whey, 20g almond butter 150g berries

Upper Training day food

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
50g COR 100g berries
20g dark choc

– Meal 2 – 100g prawns & 50g rice 150g veggies

– Meal 3 – 80g cor 150g frozen fruit mix 20g iso 20g dark choc

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

– Meal 4 – 100g cor 30g iso 150g fruit

– meal 5 – 100g chicken 150 g potatoes

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

* Rest day nutrition

– Meal 1 – 100g salmon 100g veggies

– Meal 2 – 100g chicken 40g avocado 50g rice 150g pineapple

– Meal 3 – 100g Prawns 200g potaotes 100g veggies

– Meal 4 – 50g oats 20g dark choc 20g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

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[Phoebe]

I add either tumeric, or just the usual pink salt

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[Phoebe]

Hey guys! Happy Easter Sunday!

Another show day for us today! It was a great day! A class win for Nathan’s client in novice and a class win for a bikini posing client!

Went to a gym close by to train but it was closed in bank holiday early closing hours so had to take another rest day!

But tomorrow I will be feeling so refreshed, I am so ready to get back in the gym and get lean again now! ????

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

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[Phoebe]

Hey Steven,

I agree with all above, but I have also found with clients that have had this issue we have removed everything that could possibly be causing the issue, and then starting adding back in one food source at a time.

This is also something to consider, so pull out anything with artificial sweeteners, any fruit, dairy etc.

Hope this helps!

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

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[Phoebe]

Yes totally agree with Kamara here! If you pop onto Kompak website, they sell pro tan with the exfoliant etc and they also have a guide on home tanning!

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

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[Phoebe]

Hey guys!

Rest day for me today and a busy day spent on the road to watch the tbjp nutrition cup. It was only a small show but some great athletes turned up!

I’m super excited for all the busy shows to commence, and see the real competition rather than 1-4 athletes per class.

I then painted the fences on the front, I got it in my head so had to get it finished. The front looks so much cleaner now.

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[Phoebe]

Hi buddy, what time of day are you currently taking, and are you currently taking with a meal?

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

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[Phoebe]

Hey guys!

Happy Easter Friday!

A morning of client work, some time spent with my niece this afternoon then this evening me and nath are going for a Turkish together for our last off plan meal before prep together!

It’s very rare we do things just us two so I am looking forward to it!

Then tomorrow morning we are setting off early to the tbjp cup and Sunday we are also going to another show!

So a weekend full of bodybuilding shows ?

Instagram: phoebegoodwin1

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

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[Phoebe]

Hi Dylan!

What a great goal to have! Do you currently have a coach or someone to help guide you through the process?

You looked great in your cut last year, I personally would do a little tidy up, pull calories back, increase output by adding in some cardio and reduce a little body fat to similar condition you reached last year.

Then gradually start to increase your calories again and reduce output to start your growing phase.

I also think a mock prep / photoshoot prep is a great way to see how your physique looks when in stage condition.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!
Rest day for me, work this morning then a nail appointment, a facial appointment and then a hot pod yoga session with some old dancing friends, so a day full of self care. ?‍

The yoga made me realise how inflexible I am compared to what I was. So more flexibility will be added into my routines!

Instagram: phoebegoodwin1

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

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[Phoebe]

Hi Farbod,

It is great that you enjoy RDL’s but also we have to remember that our volume is dependent on what we can recover from, not just what we enjoy.

Are you currently in a growing phase?

If you increase to 2 working sets of RDL’s but are still going into your leg session sore and unable to progress, I would reduce your volume back down again.

You could also alter your split slight and add an additional rest day in after push before your leg day. The extra rest day will allow for addition volume in your pull day and an addition day to recover before legs

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys, happy Wednesday

A morning of work then a day in Manchester with my sister consisting of brunch and then an afternoon watching beauty and the beast, out of all the shows I have watched this is my favourite!

The train home was spent looking at shows we can go to next and I think we have picked moulin rouge! ??

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