[Phoebe]

Today was my top up day for my upper – I had some really constructive feedback from head judge Jack Sullivan at the British, saying my conditioning / flow / posing was great but I need to fill out my frame, specifically width & thickness in my lats as well as bigger delts. So that’s what we’re doing! Session went as follows:

– Nautilus pull down

– Low row lat focus

– Hammer strength upper back focused row

– Cuff side raises

– Cable front raises superset with DB front raises

– Flat chest press (nautilus today)

– Calves

I had an awesome session, so was super happy & had a great pump. Feeling strong & very positive in and out of the gym which is great! Weight is also not jumping too much, about 4.2kg above stage weight now.

Rest of the day I spent doing some shopping with my Mum, then we went out for a lovely lunch – I had steak and chips which was very welcomed after this morning! Now just ready to watch a film & rest up before hitting legs tomorrow!!xx

Hey April,

This is great to hear you had such constructive feedback. It really sets your mindset up for what you need to do next. Love following your journey and I’m really looking forward to watching you progress and make those improvements 🙂 [/quote]

Hey Phoebe!

It really has helped – both setting up my off-season training more specifically, but I think it also really helped me mentally have something to focus on coming out of prep which I did struggle with a little initially!

Oh Thank you so much – really appreciate you following along & I hope I’ll be able to bring a new package next time I step on stage!! Congrats again on your overall win this weekend🤩👌🏼[/quote]
Having that long term goal helps massively when coming out of a prep.

There is never really a time where the initial post show phase isn’t difficult, especially as a females and our hormones are starting to return to normal range, it can make you feel a little odd. But I’m super glad to hear training and everything is now going well! 🤩

Thankyou so much! ❤️

Instagram: phoebegoodwin1

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[Phoebe]

When me and Nathan make homemade burgers, we aren’t so creative and just squish the lean mince into a pate and have with a brioche bun, lettuce & some reduced ketchup!

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 fully agree with Ryan and hilly here.

If you could get your girlfriend to write a food diary of every single thing she eats & drinks, even sauces and condiments and you pop it on here we will be able to help you further.

I would definitely add in TBJP digest pro daily too.

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! Happy Monday!

Today I have spent the day totally switching off and just spending some quality time with Nathan.

We definitely needed that, not just physically but to mentally take a step back and clear my head!

It’s been really lovely, we went for breakfast with Jamie this morning before dropped him off at the airport then spent the afternoon in Venice walking around! It was lovely!

We fly home tomorrow so we are now all food prepped and packed ready to rock in the morning, because I have a job to do!

Nathan will be moving into his reverse diet from tomorrow but things will be exactly the same as they are on prep, so I know he will still support me in every way he can. Which I what I love about us.

Padova will always hold a special memory for us, Nathan’s pro win & pro debut ❤️❤️

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! Show day was manic yesterday with myself on and then Nathan’s pro debut.

It’s been a crazy weekend but I wouldn’t change a thing!

I was the only one in my height class to it was an automatic win on onto the overall, but yesterday wasn’t my day! I looked much larger than the other girls!

I did really like the look we took to stage! But I do think now we make a new plan, time some time and execute.

Lots of thoughts going on in my mind right now. But we don’t give up 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

What an amazing show day yesterday 🤩

And an amazing time spent with amazing people!!!

Yesterday we came away with a win and my 4th consecutive Olympia qualification 🙏🏾 I swear blind that Kuba is a wizard!! Best I’ve felt mentally and physically in a long while!! And couldn’t be happier with our improvements!! What an amazing experience! This was also my first pro win in the USA which has been one of my big goals! I’m super excited about the rest of this season!!

Wowe you look amazing Rhea!!!!! 🥰🥰🥰❤️❤️❤️❤️

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey guys!

Today was a busy day! First up pump session ahead of the shot tomorrow, then an early appointment for Naths tan. Then it was show time! Eeek couldn’t be more proud of Nath today, he absolutely smashed it and the look was perfect! He needed a line up of taller guys to really showcase his strengths!

My body just soaked up the food from yesterday so even more food added today!

5 k steps only
Pose after meal 3

Provisional plan below may change if needed

Very light pump session needed

Last meal I want nice and light so we we wake with empty stomach tomorrow upon wake I want 3x expresso so you are empty

– meal 1 – 2 whole eggs
150 COR 100g banana

– Meal 2 – 75g prawns 150 rice 100g banana 3 creatine

– Meal 3 – 150 cor 20 raisins 20g iso 20g dark choc 3 creatine

Intra 50g carb 10g creatine 10 g mps

– Meal 4
– 150 cor 20g iso 100g banana

– meal 5 – 75g prawns , 150 rice 10g raisins 25 avocado 3 creatine 100g banana

– Meal 6 – 4 caramel rice cakes 40h honey 20g almond butter 3 creatine 100g banana 20g raisins

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[Phoebe]

I’ll just pop in here to say that these pictures don’t do Meg justice at all. To witness what she is looking like in person this morning/today – it’s very special.

Eeek I am so excited to see!

Instagram: phoebegoodwin1

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[Phoebe]

I fully agree with the guys above. Sometimes you have to re look at your diet and ensure you aren’t having any extra or hidden calories from somewhere?

Do you weigh all you food uncooked raw weight? Do you track everything?

First start by increasing your output then the next step would be to decrease your calories from somewhere.

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 I woke up lighter than yesterday after all the food! I new I was soaking it up as the day went on!

So we have ran with the same food again!

We’ve had a lovely chilled day, it’s been nice and relaxing.

Currently just at the pro meeting with Jamie then we’ll head back and I’ll get Nathan all tanned up as he’s the first one of us all the compete tomorrow!

I’m looking forward to just watching and chilling there tomorrow! Then I’ll be able to chill out as I’m on Sunday morning 🙂

2 days out woohoo

Instagram: phoebegoodwin1

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[Phoebe]

I also want to add that you have an awesome physique, this is a great look and I’m looking forward to following your progress!

Instagram: phoebegoodwin1

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

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[Phoebe]

I fully agree with the guys above! I have a certain few songs that I put on for nearly every top set. As soon as I press play it switches me straight in the zone, and I always like to crack straight on with it so I start my set when the beat kicks in. This doesn’t give you time to overthink etc.

DMX is my go too

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!

Hope everyone is well! 3 days out for me 😄

There was room to fill this morning so food has been increased today! I went hypo after meal 3 😂 it’s always the case when your carbs are higher, and I’ve been absolutely starving!

Today me nath and Jamie went a trained, glutes and side delts for me, followed by some posing!

This afternoon I chilled and had a coffee whilst they got pampered. ☕️

This evening I have had a Skype client, she is 2.5 weeks out from her first show so we have been going over final tweaks ensuring she is super prepared for show day!

Todays food

– meal 1 – 2 whole eggs
125g COR 50g banana

– Meal 2 – 75g prawns 125g rice 75g banana 3 creatine

– Meal 3 – 125g cor 20 raisins 20g iso 20g dark choc 3 creatine

– Intra 25 g mps max 40g sustain 10 g creatine 10 g glutamine

– Meal 4
– 125g cor 20g iso 100g banana

– meal 5 – 75g prawns , 125g rice 10g raisins 25 avocado 3 creatine

– Meal 6 – 75g prawns , 100g rice avocado 3 creatine 100g banana

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 Clare and kuba here.

If you are wanting to keep in the off plan to spend some time with the wife, have you tried giving yourself a set amount of calories for the meal & drinks so you can keep this consistent?? What about having a Coke Zero with the meal that alone will bring the calories down.

More than likely the off plan and drinks is taking you over your calorie intake and causing you to be in a surplus across the week.

If you are really wanting to reduce body fat and loose weight you have to be consistent with your food, training, output, supplementation or it is pretty much guess work.

I wouldn’t of thought that the potatoes would make you weigh heavier unless you aren’t weighing them and actually over eating compared to when you have the rice.

If the potatoes don’t digest well for you, you could switch to a different carb source, jasmine rice, pasta, gnocchi to name a few.

Changing your physique takes time, keep being consistent and working hard and the changes will happen 🙂

Instagram: phoebegoodwin1

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[Phoebe]

I fully agree here!

HIIT in a deficit would only take away from your recovery and training, which is not what you want.

Instagram: phoebegoodwin1

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