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About Keeks

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    TPW's Crazy Quark Lady
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  1. Yep, agree with both....Liam's an ace coach and getting a coach to take away the thinking and gain knowledge can be a very valuable tool.
  2. Tub of Quark, maybe with some nuts/PB
  3. Thank you! Hope you're well! Thank you! Yeah I know there's not massive changes but can still notice a little difference so I'm happy enough! Slow progress is still progress eh?! Thank you! Haha, here's hoping, although doubt it....all good fun, haha! Hope you're well anyway and will catch up in your journal. X Thank you! I will try and keep more updated now I'm prepping! Hope all's good with you and I'll catch up with your journal too.
  4. So I'm back and I'll keep more updated from now. Prep started on Tuesday, giving me 14 weeks to my first show, the WFF Open, and 18 weeks to my main show, the Nabba North West show. Training at the minute is 5 sessions as follows : Lower volume Upper volume Lower strength Upper strength Glutes and delts Leg circuit every morning. No cardio at the minute. Diets good, nothing crippling just yet so I'm happy with that. I've still got a slight niggle with my rotator cuff so training as best as possible around it. Other than that, feeling good going into prep, very excited! Starting off leaner than last prep, here's a comparison of last years starting point to this year....legs and arms/delts seem thicker, not the best pic to tell but I can see the difference so I'm happy enough. So time to see what the next 18 weeks brings!
  5. As others have said, you won't really get an answer such as lose 7lbs and you'll have noticeable definition/abs, everyone loses fat differently/holds in different places, and it depends how much muscle you hold. Main thing is to be in a deficit, work at it and stick at it. No exact science though to say lose x many lbs and you will look like this.... Looking good anyway, good look with things.
  6. So been a bit rubbish with updates lately, so busy, and nothing much to report really. Plodding away, working hard, currently doing a push/pull/legs split, 2 leg days, 2 push and 1 pull, then if I do a 6th day, just adding in more leg work. Cardio a few times per week, leg circuit every morning too. Due to start prep the first week in Jan, so bit of a countdown now to enjoy my last few weeks of normal life, excited but I am enjoying the down time if I'm honest. Also, just having slight issues with my rotator cuff at the minute, been niggling slightly but having ultrasound treatment and having it taped up, so fingers crossed should be ok when prep starts. That's about it really. Here's a pic from a few weeks ago, not the best but gives an idea of how things are at present Hope everyone is well anyway and thanks for reading, and will catch up with journals too!
  7. Definitely! I've never really had a structured off season, well with diet anyway, always just ate what I want really, and gone fat! But last year when I started with Liam, about this time last year, I had a proper structure and didn't get too fat so made prep a lot better, and now I've got bigger goals, doing everything possible to achieve them!
  8. I always supplement clen with pottasium, helps massively with cramp.
  9. Ahh cheers, really trying this off season to work as hard as poss and not get too fat, lol!
  10. Thank you. Really trying with this off season not to just blow up and eat everything in sight like I've done in the past, lol. Hope all's well with you and will check in on your journal. Ha ha! Got to grow though! Yeah, you know you can do it and in a brilliant way too, so enjoy the downtime
  11. Thank you! I'm 100% clean during the week but still having treats at weekend, can't not have treats, I love food too much, ha ha. I have been keeping a close eye on fat gain though and if needed, just up cardio a little to keep it in check. Hows things with you? Hope you're well and will check in on your journal.
  12. Don't think I've updated for a few weeks, busy as ever but all is good. Trainings going really well, training hard as ever, 6 days a week, cardio currently 3-4 power walks in the evening. Diets all good, changed as of tomorrow, upping cals slowly, 13 weeks til start of prep now. Currently sitting at 127lbs, so about 16lbs up from stage weight, only about 2lbs lighter than when I started prep this year, and although a bit chunky, don't seem quite as chunky as I did then so think things are going OK. Pic from this morning Thanks for reading and hope everyone is well!
  13. Yeah that's him. Will pm you now. Yep, know what you mean, it's good being accountable to someone at times, who'll see what you don't always see yourself. Seriously would recommend him though, he's brill. Will send you his email if you want it.
  14. Liam who used to be on here does online coaching, he's ace. I've been using him for a year now, and I know a few on here have used him. He'll set you on the right track, work with you and not just set out a plan and send you on your way, and he gets results!
  15. I do. Certain little things in particular, like if I find a song I like, I will literally play it over and over and over again! Same with games on my phone etc. Never really had bad addictions as I know what I'm like, so have always been careful. Proper gym addict though, but I like that addiction!