[Phoebe]

Hey Connor,

You can buy most of the following in sweetened or unsweetened. I would always go for the unsweetened option

Almond milk
Soya milk
Oat milk
Cashew milk

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

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[Phoebe]

Hey guys!

Officially 7 days out today! The get fresh process started yesterday! Today food a touch higher again with another reduction in output. The look is tighter from the additional food and rest yesterday, I’m getting excited now!

Had a really good glutes session today too which was good!

Tomorrow I will get the cases packed ready so I can chill the days coming up to the flight 🙂

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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 Aiden,

Please could you post some clearer physique pictures so we can assess your current body composition.

Firstly I would like to suggest some changes to your current diet set up and add in some different carb sources. I understand you are trying to ‘deplete’ but fruit is still a carbohydrate. I personally wouldn’t be having the 2 green apples as an snack and reduce the amount of fruit in your pre bed meal.

Try splitting your meals into 1-6 rather than 1-5, snack, dinner, dessert. Within these meals you could reduce your total fruit and then split some of your fruit intake to be spread throughout 2-3 of these meals, replacing the remaining carbohydrates with some starchy carbs that digest well for yourself such as rice, potatoes, cream of rice, oats, pasta.

Are you currently eating any veggies at all?

Onto your refeed, it seems like in your most recent refeed you had abit of everything you was craving! I personally would try a different approach, 100% change and reduce the amount of food sources you use.

Every single individual responds differently but IMO try a ‘clean’ refeed or high day where you consume more of the food that is already in your diet then if needed potentially a higher calorie meal such a burger & fries or steak & chips.

This isn’t the way for everyone and it’s just a case of finding out which approach works best for you. However you must ensure the physique and body composition warrants eating all the food you ate on your previous refeed.

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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!

A bigggg drop in scale weight today, which explains why I felt like death yesterday. 😂

Today baseline diet has been increased and reduction in expenditure. I managed to get myself booked in last minute with rich for a deep tissue massage this afternoon. Then sofa bound with a film on to try and chillax.

We are there now! It’s just a case of managing fatigue and getting fresh. I know that the look will get tighter and sharper as the carbs go in too, so I’m really excited!

I had a target in my head to get to 137lbs, this morning I was 136.2lbs! Kuba drilled it in my brain at the start of my prep, wherever the mind goes the body will follow. So I was determined, and it happened!

The work is done ✅

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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]

Yes please reattach your pics so we can advice for you Domingo 🙂

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

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[Phoebe]

Hey guys! Another drop this am, and boy I felt it today!

Work boxed of this morning before I met with my sister, niece and friends at a park and animal farm. This did take it out of me but I still made sure I had a good glutes session afterwards!

Must keep them full from training 🙂

Nearly there now! Excited to display a different look to stage, a smaller and leaner look this time! Few more days then we freshen and start to fill up a touch 🤌🏻

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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! I agree with the guys above! I would solely focus your training on improving your cardiovascular fitness and endurance.

If you have already incorporated HIIT work into your training set up, then pop your nutritional set up on here and we can advice any changes or amendment’s to ensure your diet supports your training and recovery.

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

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[Phoebe]

Hey Carl! Awesome work buddy! Stay strong!

Stay focused, it’s getting close now!

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[Phoebe]

Hey guys! Hope everyone is well! Another drop this morning after a touch more food yesterday! The look is good but a teeny bit more to come off so back to baseline 🙂

I know next weekend will be a very big show with some amazing ladies, but I’m excited and I’ll be ready for it 😁🙌🏻

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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 here.

It is very much down to personal preference. Many individuals do prefer performing at least one set of leg extension prior to their compound lifts as they feel their knees joints are nice and warm.

But like megs said if your compound exercise is programmed 3/4 exercise into your session there wouldn’t be any need to pop the leg extension pre compound as your knees should already be pretty warm, unless you are wanting to specifically add in some pre exhaustion sets.

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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 drop this morning, only another 2lbs and we are about there 🙂

Today a little more food has been added in to support training & recovery.

I’m looking forward to seeing the look tomorrow with a touch more food. Once we are there with condition, baseline diet will be increased and we cruise into the show.

Officially all registered for the show! It’s getting real now!

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 Luca,

I fully agree with Rich here.

Could you plan the photoshoot a little later so it gives your more time and not feel too rushed.

Assess your look and body composition post holiday then plan your timeline from there.

Use your holiday to reset both physically and mentally, keep active whilst you are away by going for nice long walks. Be mindful whilst you are there, enjoy your food but be sure not to binge post the aggressive 6 week cut beforehand.

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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 Sunday guys!

Hope everyone has had a fantastic weekend 🙂

Another drop this morning after rest day yesterday, looking a touch flat this am, which is to be expected. But it will only be for a short while.

My hamstrings are quite lean now, just a touch more to come off then we can can fresh, very nearly there! Looking smaller and tighter which is the aim so I’m happy 🙂

Rest days are hungry days so I just keep busy and drink plenty of water 🙂 I’ve been to support my friend today in her show, she looked awesome!

Ready for a good sleep ahead of glutes 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]

I fully agree with the guys above. Take some time off and rest the injury, try and avoid any exercises that aggravate your shoulder for a little while.

During this time I would look at doing some rehab work to strengthen the rotator cuff.

Do you currently do any mobility and activation before your sessions?

A combination of both seeing a professional for some deep tissue work and your own rehab work should help speed up your recovery.

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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 is having a great weekend!

Today my lowest weight of prep, 140.2lbs. I have some new lines appearing in the side of my leg and some more detail in the hams & glutes which is what we want. Another 3lbs off and I will be happy. Aiming to step on stage at 140lbs after the carb up which should bring my physique to life again 🙂

I’m really happy with the look this morning!

Today I’ve had some one to one posing clients in the studio, then this evening I have been to tan one of my friends who is competing tomorrow! She looks awesome! I can’t wait to watch her compete 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