[Rhea Gayle]

Hey Callum!! Firstly In agreement with hilly and jessy I would ditch them kcals you are using for seasoning and add more substantial foods that will help keep you fuller for longer! Try having foods that you enjoy to help with adherence!! Also the mindset is key! Keeping them snacky foods out of the house x

Instagram - @rheagpt

[Rhea Gayle]

Good leg session today!!! My back and hams were still a bit sore from my pull session on Sunday but we still got it done!! Lower day cardio is now at 25 mins fasted! Which I done this morning before heading out to do some steps! Another check in day tomorrow with Corinne!! Weight and photos through in the morning! I feel like my body is responding really well still which is exciting xx

Instagram - @rheagpt

[Rhea Gayle]

Rest day today and my god it was needed!! Been feeling really beat up at the moment!! Legs tomorrow though so got my mind focused on that!! Will keep note of how I’m feeling as well as I’ve been hitting sessions pretty hard at the moment and after yesterday’s pull where some numbers weren’t the same! Push though was fab the other day so maybe it was just how I was feeling yesterday xx

Instagram - @rheagpt

[Rhea Gayle]

Most definitely shift focus on getting better!! You can’t give your best if you aren’t feeling 100%!! ?

Instagram - @rheagpt

[Rhea Gayle]

Agree with Clare and Kevin here!! No issue with adjusting things slightly to fit your personal needs! Pro/fat first and last meal and fitting your carbs within the rest of your meals ☺️☺️☺️

Instagram - @rheagpt

[Rhea Gayle]

Pull session went down today!! Managed to get 170kg SLDL again but my mind went mid set and it REALLY annoyed me!! so I composed and pull another 5!! Then done my back off set!! I don’t know if I’m just really tired at the moment!! ? but tomorrow is a new day and also a check in day so I’m hoping we have a positive start to the week!! It is also rest day which I probably am needing again right about now!! My thoracic spine is hurting me quite badly today 🙁 I’m hoping it’s better in the morning xx

Instagram - @rheagpt

[Rhea Gayle]

Had a really good push session today!! Incline smith press we made some progression which made me happy especially that I progress in very small increments with push!! Energy dipped this afternoon!! But all in all had a fab session!! 11 weeks to go now!!! Next check in is Monday ? xx

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today!! I had 3 posing clients today on Skype which I am really enjoying at the moment!! I will also be holding some 1-1 sessions too once gyms are back up and running fully!! EEEK ONE MORE SLEEP TO GO!! excited to “legally” train tomorrow!! Going to be a great day for everyone!! So happy that the day has finally come!!

Check in went well today as well!! Weight down again and starting to feel leaner now!! We have implemented a few changes with cardio and will reassess on Monday xx

Instagram - @rheagpt

[Rhea Gayle]

I agree with hilly here! Place them where you see fit however I usually have mine in the middle meals and have pro/fat for my first and last meals x

Instagram - @rheagpt

[Rhea Gayle]

Cottage cheese is okay if you like it 🙂 also an option can be fat free or 5% yoghurt with whey and dark choc or nut butter if you can have it or you can cook up some egg whites xx

Instagram - @rheagpt

[Rhea Gayle]

Had an amazing day today shooting the new clothing range!! Omg everything is just soooooo nice!! Also trained legs today!! Numbers stayed the same and my hamstrings felt pretty beat still from pull on Tuesday! But made it my goal to not let anything drop!! All in all feeling good! Check in day tomorrow! So let’s see what’s happening x

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today and it’s been a lovely one!! It has been my little sisters birthday today! So this afternoon I spent it with her chilling and then as a family we went out to the shard in London for a meal! I looked a bit weird asking for my Tupperware food to be put on a plate but needs must!! I was just so grateful to be there and able to spend time with family!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

Lower B R2 last night after an INSANE day at work. Manic and stressful, but I kept it under control. Proud of myself for that because past me would usually let that amount of stress get to me, ruin my day, my training, and even flair up my IBS.
Another little win. Another day won. These add up ?
So leaving work, I decided that I was going to hit an all time PB on the adductor. I’ve never gone above 80kg before, and last week on R1 I got 80kg x13. Felt lovely. (Was crippled the next day haha. )
100kg is what I wanted for my 1 load set. And 100kg is what I got. And not a dog shit set either. Controlled. Was tempted to up again but didn’t want to risk injury.
10 and bit weeks out.. starting to get ancy now. Don’t feel big enough, don’t feel lean enough, don’t feel good enough to step on stage. Part of me wants to take another year off to grow, but I know I need to step on stage this year.
Cardio done this morning on the spin bike. 40 mins fasted. Massage on my legs and glutes this evening. Badly needed. Looking forward to it. I need to change out the spin bike for something else. Looking into getting a crosstrainer for home or treadmill for incline walk. incline walk has always treated me well in the past.
In other news, I’ve decided to do a last minute trip to London for the 2Bros posing seminar in Hardpenden that @rheagayle will be teaching- I’m actually SO excited.. So just need to find a place to train at now on Saturday and Sunday.

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@katiecshallbe_

Wow Katie you are looking insane at the moment ? keep smashing it girl!! I’m super excited to meet you next Sunday at the posing camp ? eeeekkkk xxx

Instagram - @rheagpt

[Rhea Gayle]

Really good session today!! Pull went down today!! And it was rotation number 2 which mean deficit sldls! The deficit was 5” ? but we made it happen!! 140kg for 9 which I am happy with and also no lower back pain either really really feeling this movement beautifully in the hams now ?

Instagram - @rheagpt

[Rhea Gayle]

I’m agreement with the above on this one!! Gradually increases through adding into training day diet and leaving rest day as it is for the moment!! I’d say 500 cal increase as Hilly mentioned! And then monitor how you feel + look and scales weekly 🙂 xx

Instagram - @rheagpt