Sunday mood 💙
Recovery day after this weekend is well needed. Tomorrow it's time to go back to Gothenburg, work-, training- and healthy food time before heading to the UK 🇬🇧 for the #wbffworlds
Enjoy your Sunday🌟 #workoutempire#wbff
Diet update alert! 🚨
A little progress pic. I am rubbish at doing these @bodycouk has to remind me and then I realise I am changing, so easy not to see it day to day. Been dieting for 2 and a half months now and lost nearly 9kg. No shredz yet but going in the right direction.
I have had a couple of set backs. I have been advised not to lift heavy for a few weeks as I have a condition with my eye and I've been unwell for the past few days. However I'm going to take it easy and keep going for the goal, pt'd by @bodycouk 🙌🏼.
Sunday is rest day, weekly check in went really well. Seeing some solid progress after this week which always helps the motivation. Spending the afternoon visiting family so packing my lunch and snacks so I can stay on track💪🏻
A picture from yesterday with this champ!! he came 3rd in our line up 💪so ummm everyone's probably wondering how I did at the show yesterday...I entered both fitness and physique model and didn't place in fitness but placed in 4th in physique which is a level up from fitness but ummm yeah I'm not so happy with coming 4th obviously would have liked to win but I guess it is what it is and I'm happy with what I looked like, it was defiantly the best iv ever looked to date! And to all the other gents that competed big up to u guys, u all looked flippen insane and it was such a pleasure sharing the stage with you guys!!! Wana say thanks to all my friends and family that came yesterday to watch me I really appreciate all the support and too all my mates on Facebook and insta u guys rock thanks for your guys motivation and support ! Also would like to thank my coach @rishapefitness !! I wouldn't have been able to look my best if it wasn't for his coaching and support through probably the toughest prep iv had to do 🙈 then lastly my queen @christie_lynnperez u honestly the reason I stood on this stage and the reason I'm gana compete again in the next few weeks! All your support and help has got me this far and I wouldn't have been able to do it with out u! -
Clean & Press 🏋🏽♀️ Video, just because it breaks up all the selfies... 😂
Yes, I realise you would usually lift from the floor, but my leg is gammy, so I'm doing them like this. I probably could've bent over a bit more, but I wasn't too concerned, as it was shoulder day.
Clean & press is a great full body exercise, incorporating the legs, glutes, mid & lower back, traps, shoulders, triceps & abs. Doing them this way essentially cuts out the leg portion, so I predominantly hit shoulders, as well as traps, mid back & triceps.
🙏🏻 After being sick since last Sunday I finally got to the gym and lifted some weight, I haven't been so sick for such a long time and man did it knock me around, but nothing stops, just have to keep moving forward 😆, also when I get sick I use a lot of protein shake and Aminos as I don't feel like eating and still want to recover and grow, the most optimal way to go is to use quality and I use @international_protein , there is no better quality out there and hands downs easily the best on the market so make sure you give it a try 💪🏻 #teamip#protein#gymlife#sick#gainz#sundayfunday
✔️✔️ A few stills from yesterday's posing session following back day, which was not as good as I would have liked (probably 60% of my usual intensity). I would ordinarily be very upset about days like that (I always am), but yesterday I left feeling satisfied that at least I got the session done. I have to emphasise that one (even multiple) not so good session out of all the many good sessions you have does not undermine you. I've never met a man or woman alive who had perfect sessions every single time they went in to train - think of the gym like a marriage or a relationship. You'll have good days, but also have awful days with arguments...but on and off relationships never work and always end up in the same place in the end, and are usually a massive waste of time... So - develop a mindset of committment - accept that you'll have ups and downs, injuries you may have, time out from the gym, but in all this, you must put all your chips in - a lifetime of commitment. It's just the fundamental nature of fitness.
Physique update 🙋🏼⠀
WEIGHT: 53kg / 116.8lb (+1.2kg on last week)⠀
130P 175C 47F x6⠀⠀
130P 225C 53F x1⠀
5 day Weights split⠀⠀
3 x MISS 15 mins⠀⠀
2 x LISS 20 mins⠀
This week was a little bit of a struggle mentally. Since increasing my macros last week, my weight spiked quite dramatically and I definitely started feeling "softer" 😔 I've been through this a million times now, and as much as I know that a little weight gain post-show is a necessary part of the process, I still struggle the first few weeks with the adjustment. After dieting and working your butt off for weeks and months to achieve a stage-lean physique, it's always hard to watch it fade away.⠀
No doubt many of you are looking at these photos thinking "wtf is this bish whingeing about?!"🤷🏼♀️ Yes, I am aware that by most people's standard, I'm still very lean - stage lean even. But after spending months at such low body fat, any small increase in weight feels like a lot. It's simply a matter of perspective, and it will take time for my mind to adjust.⠀
Now by no means am I saying that this physique is "bad" - far from it. I'm simply sharing my open and honest thoughts to show you that even the more experienced competitors are not immune to post-comp body image struggles. I've competed in more than 30 shows to date, and while coping with post-comp weight gain does become easier, it's still a challenge we ALL face - pro's, amateurs and first-timers alike.💖⠀
So what does this all mean for my reverse diet? Well, due to the weight rebound, macros and cardio will remain the same this week until things level off. As tempting as it is to cut calories to drop weight again, this is NOT the way to restore a healthy metabolism🙅🏼 I should add that a weight rebound after a macro increase is not uncommon, and is mostly due to increased glycogen and associated water retention. So this week we are holding our plan steady until we see how my body responds. If the weight drops or maintains, we increase food. Here's hoping... 🤞🏼🍔🍩 #makeithappen ⠀
Have a question about reverse dieting or weight rebound? Post below👇🏼⠀
Een hele fijne zondag voor iedereen!👊 Hier een #tb naar een top benen training met een super fijne isolatie oefening voor de hamstrings!💪 Buiten die comfort zone treden tijdens je training om goed te groeien! Niet alleen tijdens het trainen maar ook in de rest van je leven! Blijf progressie boeken!😎