[Phoebe]

Hey Marvin,

I would also opt to split your protein throughout your pre, intra and post.

You could keep your protein intake the same in your pre workout meal, have 25g EAA’s half way through your training session, sustain intra carbs throughout your session, then a whey shake as soon as you finish training, followed shortly by your post workout meal.

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 Saturday! I hope everyone has had a great day!

Woke up still feeling really bunged up but today I headed back into the gym as I had arranged to meet my friend to train upper, that was my first upper session since the regional! It was devolume and leaving 3 reps in reserve so I knew I would be fine to train.

This afternoon me and Nathan have been to the outlet for a spot of shopping, its been really lovely. We have both been so busy recently we haven’t really had much time on our own and spending time together as a couple, which is so important! We also went to Wagamama’s for some food which was lovely, followed by a coffee and shared a donut! yum 🙂

Oscar is coming to stay with us this evening so we can do some posing when he is the freshest tomorrow morning! So that will be fun! 🙂

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,

I hope everyone has had a good day! Today woke up still feeling very run down, full of cold so took an extra rest day today as it would have been counterproductive to train, especially as I can’t even breathe through my nose!

I’ve been does up on cold & flu, tried to do as little as possible apart from work and an afternoon of posing clients. As soon as I got home this evening I had a hot epsom salt bath and put a film on the sofa.

Tomorrow I should be feeling much better to get back and train as I miss it. Looking forward to feeling at full health from competing and the lurgy.

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 Woody,

Great work so far, it is great to see you have found a love for bodybuilding so early. Try not to focus too much on bulking or cutting and shift your focus to getting nice and strong in the gym. Eat to fuel your sessions and eat for recovery. Enjoy the whole process.

Keep up the hard work 🙂

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!

Scale weight up this morning post the food yesterday but nothing major. Today has been rest day but a very busy and productive one.

My HRV is very low, probably a combination of being run down and very busy since finishing competing, I think I need to chill a little.

Today lots of client work, new starter set ups, then I’ve had Oscar in the studio as he starts new exciting venture ahead of his next show, and I’m so grateful to be apart of this with him! Oscar is going to come and stay with us over the weekend so we can get through lots of posing when he is touch fresher. I am so excited for him! I think I get more excited for others competing than I do myself! I just love seeing others showcase their hard work.

Tomorrow I have a busy day In the studio too, lots of guys putting the work in even in their improvement season.

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]

Creatine can be used year round, 5g daily is an effective amount for every individual.

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!

If a second cardio session is being added in, I would be completing your cardio after your session then having your post workout shake and cereal once finished.

IMO I would add the second round of cardio in away from the training window so it doesn’t impact recovery, I like pre last meal. However if doing it post workout is more convenient for yourself then that is ok.

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 for me today!

Still really bunged up with cold and coughing but hopefully it will pass in a few days!

Today .2lbs up from yesterday, check in pics still good but I feel like I look ‘skinny fat 😂’ as body comp is shifting. I like being lean, but I much prefer feeling a little fuller and stronger! 😁

Today I trained glutes this morning, it was a good session, my glutes was sore to start but once warmed up they was fine! Then I’ve headed over to Birmingham for a photoshoot. We are also going for some food soon too which will be so nice to catch up with the girls!

Tomorrow is rest day 🙂

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,

Rest day for me today. Work boxed off early as I’ve had a day full of appointments and Skype posing clients this evening.

I don’t really like having more than one appointment in one day as it takes too long as too much time to sit (which is very hard) but I have a photoshoot tomorrow and I couldn’t not have my nails or hair done for it! So pedicure, nails & hair appointment! I couldn’t wait for it to be over haha But feeling well pampered, especially as Ive got the lurgy so it forces me to sit 🙂

This evening I will be trying to find some things to wear tomorrow as I’ve not been the most organised, so It will be a last minute throw together shoot 😀

My glutes are a sore from yesterdays session too! <font face=”inherit”>Tomorrow </font>I’ll<font face=”inherit”> be training glutes again before heading to </font>Birmingham<font face=”inherit”> for the shoot, busy busy!</font>

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 Malik,

I fully agree with Clare here. I know some athletes who have prepped whilst being on contraception such as the pill, depo, implant but have still been able to achieve fantastic levels of condition through work ethic and potentially having to dig a little harder. But on the other hand I have known female athletes taking the contraceptive pill and hit a plateau with reduction in body fat, so they have pulled their contraceptive pill, and condition started coming through a little more. Whether this was due to pulling the contraption or other factors & more time in a deficit I am unsure as I this was not a client.

However, IMO opt for a non hormonal contraception such as the copper coil, but this is fully down to the individual and their choice of contraception as they do not suit everyone.

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 everyone,

I hope everyone has had a great day!

Check in day for me today, 143.6lbs so 5lbs above my stage weight. I am still pretty lean, baseline diet has been increased but being mindful that my scale weight doesn’t jump up too quick, especially as I’ve enjoyed a few off plan meals and social occasions this week. Which is allowed, but I was ready to get back 100% on plan with just my structured off plans.

Today me and Nath have done a shoot in our new tbjp clothing lines, these are sick!! We are kitted out! Then it was my first session on my new set up, glutes, side & rear delts today.

This evening I have been to watch my old dancing schools dance show. It was so good! It really made me miss dancing. I could tell I am still post show as I couldn’t concentrate fully towards the end, but it was still awesome.

Tomorrow is rest day for me, I did wake up this morning with a sore throat and cough so I’m praying tomorrows rest day comes at a good time 🙂

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 Simon,

Fortunately for yourself the whole team of athletes are all extremely good coaches.

Be open to communicate with the team, ask questions, arrange consult calls and find a coach that you connect well with. Having a good coach client relationship is a big part of your coaching journey.

Once you have a few coaches in mind, take a look at their social media, see how they work. Some athletes also pick a coach that inspires them or they look up too.

Choosing a coach is personal preference, as long as you work well together you will 100% progress.

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]

There could be a few reasons for why this is happened.

Start by making a food and fluid diary, write down everything you eat and drink. I would also pull anything that includes artificial sweeteners to rule these out.

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,

I hope everyone has had a lovely Sunday!

Today I rested again so I would fall in line for my set training days this week, but now I am ready and raring to get back tomorrow, feeling well rested and caught up from the lack of sleep from the wedding.

A lovely dog walk with my friend this morning, then this afternoon me and Nath have watched Oscar in his pro debut, then come home for a chilled evening.

I’m looking forward to tomorrow, shoot in the morning then time for glutes!!!

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 we travelled home from luton first thing this morning, last nights sleep was bad! I was sure I didn’t book a double room (me and Nath in a double bed is not the one! haha), but the bed was very small and rock hard. Nath also forgot his CPAP in the big rush so it was like sleeping next to a walrus, he was snoring that loud the bed was vibrating haha.

So today has been a productive day but nothing major. Work, walks & I’ve cleared my draws out and have about 4 big bags of clothes ready to take to the charity. My oura ring picked up 1hr 41 of activity and suggested tennis!

Then a chilled evening watching films with Nath and Arnie 🙂

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