[Rhea Gayle]

Oh wow these Join In lollies look amazing and such a good idea!!
I see you are doing vacuums near on everyday!! I have recently started to incorporate these into my morning routine as well!! How do you find them??

Instagram - @rheagpt

[Rhea Gayle]

So first check in today since starting on my new plan monday, with the food increase weight is up by .8! so couple of changes have been made again with another increase in food 🙂 training this first week has also been really good

here is what my new food looks like:
Training day
(7.30am) Meal 1 – 3 eggs 3 egg whites

(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 70g baby rice, 70g blueberries

(11.45am) 15-20mins before – 1 serving of PREpare

(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g JP eaa, 5g creatine, 50g performance fuel

(3pm) Pwo 60mins after – 150g chicken/turkey breast, 50g rice or pasta, 2 crumpets, 30g jam

(6pm) Meal – 150g 5% fat beef, 200g sweet potato OR 240g white potato

(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt, 50g oats, 10g dark chocolate

Rest day
(8.30am) Meal 1 – 3 eggs 3 egg whites

(11am) Meal 2 – 150g 12 fat salmon

(1.30pm) Meal 3 – 150g chicken/turkey breast, 30g avocado, 130g white potato

(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg, 4 rice cakes

(7pm) Meal 5 – 150g 5% fat beef, 30g rice or pasta

(9.30pm) Pre bed – 10g protein from whey, 200g 5% fat greek yoghurt, 15g dark chocolate

Instagram - @rheagpt

[Rhea Gayle]

Really good leg session today!! Completed my first rotation, so tomorrow is rest day and check in day 🙂 Felt really good this week on the new restart plan!! No shows planned just yet, really just looking to get a really good routine with increased food and training at the moment and see what happens xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Max, i agree that some levels of hunger should be maintained in the offseason this can be a good indication of digestion and appetite 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!
Wishing you a safe flight and more than happy to answer anymore questions that you may have xx
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Instagram – @rheagpt
[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????[/quote]
No worries at all!! So I took the meals that I would be scheduled to have!! Mine was a 14 hour night flight and then a 7 hour flight from Doha to London so I ate my last meal i Australia and prepped my normal meals for the next day ????
Do you have a set meal plan or do you follow macros?? Xx
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Instagram – @rheagpt

[/quote]
I follow macros, but normally I eat 5 times a day and the meals are oats with whey/ sweet potato and chicken so just trying to think of plane friendly alternatives – wraps could be an idea but I don’t particularly like bread lol xx[/quote]
Okay fab!! Yes so something like oats and whey will be good, also what about something like chicken pasta?? Or like you said wraps, or meat and salad, meat and rice? Xx

Instagram - @rheagpt

[Rhea Gayle]

Definitely as Meg said, the equipment you have access to adequate, why don’t you try to do a push pull legs split again so you will have a good amount of rest and recovery 🙂

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight ???? even in these times they didn’t seem to have an issue with me having my own food onboard!!
Wishing you a safe flight and more than happy to answer anymore questions that you may have xx
_________________________________________
Instagram – @rheagpt

[/quote]
thank you for answering!! what kind of meals did you take and how many? I’m struggling with ideas and knowing how how much I should make to last the very long flight haha ????[/quote]
No worries at all!! So I took the meals that I would be scheduled to have!! Mine was a 14 hour night flight and then a 7 hour flight from Doha to London so I ate my last meal i Australia and prepped my normal meals for the next day 🙂

Do you have a set meal plan or do you follow macros?? Xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning!! So today I am so excited to get a proper training session in!! I’m training pull today!! Started my new plan yesterday!! Already looking forward to the progress that we can make in these circumstances!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

hey Rhea, im doing the same trip back to London from Melbourne as you did this Thursday and just wondered how you handled your food while travelling? like did you take meal prep with you? =) not sure how I should approach it!

Hey hey!! So yes I took my meal prep with me, spacing enough meals out for the flight 🙂 even in these times they didn’t seem to have an issue with me having my own food onboard!!

Wishing you a safe flight and more than happy to answer anymore questions that you may have xx

Instagram - @rheagpt

[Rhea Gayle]

Have to agree with Clare, this set up looks really good! Just be sure that when heading into a cut that these macros will put you into a deficit 🙂 keep us updated with how you are getting on 🙂

Instagram - @rheagpt

[Rhea Gayle]

Okay so we HAVE A PLAN!

I have been given somewhere that I can train which i am SOOOOOOOOOO GRATEFUL FOR!!! this now means its a green light to make some progress!! I am excited now!!
Here is my new meal plan!!
Training day
(8.30am) Meal 1 – 3 eggs 3 egg whites
(11.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 60g baby rice, 70g blueberries
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g JP eaa, 5g creatine, 35g sustain
(3.30pm) Pwo 60mins after – 150g chicken/turkey breast, 35g rice or pasta, 2 crumpets, 30g jam
(6.30pm) Meal – 150g 5% fat beef, 200g sweet potato OR 240g white potato
(9.30pm) Pre bed – 15g protein from whey, 150g fat free greek yoghurt, 50g oats, 10g dark chocolate

Rest day
(8.30am) Meal 1 – 3 eggs 3 egg whites
(11am) Meal 2 – 150g 12 fat salmon
(1.30pm) Meal 3 – 150g chicken/turkey breast, 100g avocado
(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg, 30g cheddar cheese
(7pm) Meal 5 -150g 5% fat beef, 7g extra virgin
(9.30pm) Pre bed – 10g protein from whey, 200g 5% fat greek yoghurt, 15g dark chocolate

Also we have a new training split that I can wait to get started with tomorrow!! xx

Instagram - @rheagpt

[Rhea Gayle]

Good day today! Rest day for me today!! My body feels wrecked at the moment 🙁 really sore and poor recovery over the past few days but hopefully will ease soon and start to feel human again xx

Instagram - @rheagpt

[Rhea Gayle]

Day by day we are beating the jet lag!! Getting into new routines and habits while being home as well!! It just feels so good to be home right now!! Trained upper today!! Had a really good session!! Feel like I’ve got my mojo back after feeling very very low over the last 2 weeks xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey Ryan,

As Ryan as mentioned medication can have an impact on water retention but so can carb intake and fluid intake if too minimal or not consistent x

Instagram - @rheagpt

[Rhea Gayle]

Thank you everyone !
So today I finished my intra drink about 45-50 min before I finish my session and I eat my post workout meal 30 min after the end of the session.
I felt hungry and not bloated after the training. It’s the first time in 1 year that I can eat without forcing myself.
So the problem was just the intra that I was drinking too slowly with too much water.
@hilly @jimmytonk1 @clare @jade-kelsie @haider-mehdi @kamara-graham @bigbenchriche @lara-tasharofi @timaspinall @rheagayle

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Instagram : enzo.renaud_

Happy to help!! And glad you got to the route of it ☺️

Instagram - @rheagpt