[Rhea Gayle]

Holy shit RHEA… ???? absolutely lost for words… seriously. I can only dream of having a physique as good as yours. X x
So good to see you in such good spirits ???? cannot wait to see you in the new suit!! ???? have you ever worn a suit with the traditional figure girl designs on it??

_________________________________________

@katiecshallbe_

Thank you SO SO SO SO MUCH!! I’m so sure that @corinne is a magician ????

Yes feeling in a much better headspace now and ready to power on through till I get on that stage!! AAHHH SO EXCITED hehe ????

What do you mean by traditional figure design?? Xx

Instagram - @rheagpt

[Rhea Gayle]

@rheagayle Skepta rescue me is an absolute gym must????????????

Oh yesssss ???? ????????

Instagram - @rheagpt

[Rhea Gayle]

Just to compare pre increase and post increase

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[Rhea Gayle]

So here we are post higher food Wednesday and rest day yesterday! Checked in this morning and my weight is the same as yesterday morning we are sitting at 58.9kg ???? we again have a slight increase in food today not as much as Wednesday and no cardio on the cards today!! Feeling ready for a good push session today ????????

Instagram - @rheagpt

[Rhea Gayle]

Ooooooooo……
People are probably going to think I’m a wet lettuce haha but I deadlift to Disney!! Also Linkin Park, Vybez Kartel, Major Lazer and also a lot of Latino reggaeton music too ????

Instagram - @rheagpt

[Rhea Gayle]

Its great to see and share your progress towards Ohio and Australia. You look phenomenal and strong under the guidance of these two expert coaches

Thank you so much Paula!! I hope you are well xx

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[Rhea Gayle]

Rhea you’re looking INSANE.
So damn excited for you.
Is this a higher than normal day for you in terms of food?

Thank you Katie!!

So yes this was higher than the food we were previously running!

Today was rest day and we upped some fats and again tomorrow we have a slight increase in food! I will keep you updated with how weight is and some pictures xx

Instagram - @rheagpt

[Rhea Gayle]

Yeah totally agree! Get in the gym, see who is around, network with people on social media as well to see who may be in the area as well!! ????

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea- it’s lovely to see you back to your bubbly self even so close to show day!
I was wondering if you could share your current diet set up? And how you’re doing so close to show ????

Hey Katie!!

So here is front/back of this mornings check in!! 3.5 weeks out xx

We have also upped food for today, and zero cardio – here is what my day looks like today!

Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 2 whole eggs, 3 egg whites, 35g oats
(11.30am) Pre gym meal, eaten 90mins before – 25g protein form whey, 50g baby rice, 50g blueberries
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 3 scoops MPS Max, 5g creatine, 25g sustain
(3.30pm) Pwo 60mins after – 125g chicken/turkey breast, 40g rice or pasta, 60g coco pops/ rice crispies with almond milk
(6.30pm) Meal – 125g 5% fat beef, 4g coconut oil, 3 rice cakes
(9.30pm) Pre bed – 2 whole eggs, 3 egg whites, 35g oats

Instagram - @rheagpt

[Rhea Gayle]

Hi!
Cardio amount sounds a lot.
Was this planned or are you behind in prep?

Hey Martin,

This is a necessity to help me pull it in even more which is doing its job!! We are now much leaner! And we are in the final stages of prep now ????

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! 2x 1 hour cardio session done and my 13k step goal done!! Starting to really feel a drain of energy on a rest day but I try to get everything done early on so I can utilise rest in the afternoon/evening ❤️ tomorrow is legs/pull and I can’t wait so hit some deadlifts xxx

Instagram - @rheagpt

[Rhea Gayle]

I think it’s very dependent on the individual but either a carb dense meal night before, or in the morning baby rice or cream of rice and iso whey 🙂

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[Rhea Gayle]

Hey Stuart! I agree with Clare here! Try and put your cardio away from your sessions, obviously if needs must then cardio PWO but if you can put away from your session that a bonus and also if you are short for time you can implement HIIT!

Instagram - @rheagpt

[Rhea Gayle]

A good push session today!! We altered my training slightly to avoid niggling my back!! And I had such a good session!! Feeling positive this week and I’m going to maintain this focus until show???? no more fear, no more doubt!! 24 days to go xxx

Instagram - @rheagpt

[Rhea Gayle]

???? you cute! happy that you got back your airpod .. and see you shining on your igtv! so curious about your kini colour ahah! how many days before you fly to Ohio? booked hotel or An apartment? just curious how you manage your food ing on last days there!!! thanks X k

Hehe thank you!! I was glad I found the culprits!!

Hehe so my bikini is a two tone blue! I’m so excited!!

So I will be flying out 5 days pre contest and staying in an Airbnb before moving to the host hotel!! With the food I will log on here how I do it, it will be a different peak now I’m with Corinne and JP so will be sure to document it all xx

Instagram - @rheagpt