If you have cubital tunnel or radial tunnel syndrome, you need to avoid irritating the nerves by avoiding deep elbow bending, heavy gripping and movements that twist the forearm. Opt for neutral grip exercises, lighten your loads and increase rep ranges. I would also use wrist supports for pushing movements and straps for pulling movements.

On…

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Today is a rest day from the gym. I started the day with a run, then have a few jobs to do this morning, before spending the rest of the day with my husband.

You can’t beat Cream of rice and whey with berries, then add some honey if you want extra carbs.

I started the day with a short run, then went on to do a reformer Pilates class after my first meal. Another really good session, which I find hugely beneficial for my overall stability and core strength.

GHK-cu and KPV are both beneficial together for skin regeneration, tissue repair and inflammation control. BPC-157 and TB 500 work well together in targeting direct injury sites and systemic repair. KLOW is a peptide blend that contains all four of these, so could potentially work well for you.

Having said that though, if you want to compete…

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Today’s a rest day. I’ve just got back from getting some chiropractic and massage treatment done, we also did some dry needling in areas which are particularly tight. The main focus was around my hamstrings, calves and ankles, but I had a bit of an all over MOT, which was lovely!

Downing a large amount of liquid immediately before or after a meal isn’t advisable, but sipping around and during is fine. Just use common sense and instinct.

Today was a legs day, and another good session. (Same session as last Wednesday).

Over the last few years, since I stopped competing and purposefully lost a bit of upper body size, I’ve been maintaining my bodyweight and size at a place that I feel comfortable, healthy and happy with. I follow a basic diet and training plan, but will…

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Volume and frequency is very individual and comes down to intensity, recovery capabilities and genetics. If you can only press once every 6 days, then that may be what you need to do. You could try lowering your volume in the session and hit it twice a week, however, if you are very strong at pressing then you may need that 6 days to recover, regardless.

I trained upper with a friend again this morning. I followed their session, which was the same as last week, which went really well. Nice to have a catch up again too.

Tricep press down x3
Pec Dec x3
Shoulder press x3
Lateral raises x3
Lat pull down x3
Back row x2
Bicep curl x3

Keep some form of cardio into your routine.

Take short walks before/after meals

Keep well hydrated.

Space meals at least 3 hours apart.

Choose foods that digest well for you.

Avoid nut butters.

Opt for low FODMAP fruit and veg choices.

Keep food volume low.

Avoid carbonated drinks.

Have 10-15g glutamine each morning in a glass of water, with a squeeze…

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I’ve had a busy rest day of work and bits and bobs so far. I started the day with a run, which felt good, then have been busy since then. I’m about to take a break now and get out for a walk before doing some more.

You may well not be hydrated enough and your stomach is sensitive to either the caffeine tablet or the creatine. I would drink a litre of water with Sustain and EAAs on wake and go into your session, then sip water throughout. If you need a stimulant boost, then take Prepare just before your session. Save the creatine and have it in a drink post workout.

Try this as an alternative:

MEAL 1
Beef
2 slices sour dough bread/toast with butter
Sauerkraut
Pineapple

MEAL 2
Cod
Jasmine rice
Olive oil
Courgette
Strawberries

MEAL 3 – PRE WORKOUT
Cream of Rice
ISO Pro
Blueberries
Dark chocolate

MEAL 4 – POST WORKOUT
Turkey breast
Jasmine rice
Green beans
Pineapple

MEAL 4 – REST DAYS
Turkey breast
Olive oil
White potato
Green beans

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I had a brilliant leg session today, really enjoyed it. It’s good to have a session where I can ramp the intensity up more now that my hamstring is on the mend 🙂

Lying ham curl x3
Smith squat x2
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

Lay out the meal plan for us to look at, including drinks and supplements.

I did a nice 10km run this morning after my first meal. The weather has cooled down a little now in the UK, so it was pleasant in the sunshine. My husband and I then popped out for some lunch and we’ll probably get out for an afternoon walk later.

I would check fasted on wake, post meals, and possibly pre bed to see how well you’re clearing carbs. A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L…

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I started the day again with a short run before my first meal, then went to my Friday reformer Pilates class after eating. I’m still really enjoying these sessions and have found them very beneficial for my hamstring re-hab, as well improving my core strength.

Synovitis is caused by inflammation of the synovial membrane that lines the joint, usually from overuse, so my first port of call would be rest. I’d then go and get yourself checked out by a decent therapist or physio who can confirm what’s going on. BPC-157 and TB 500 could potentially benefit you, alongside re-hab and gentle re-introduction…

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I have a busy rest day today. I did a short run first thing, but no gym, then a full day of appointments, work and a long to-do list to get through!

Sounds like your getting close to 100% now Clare.

Did your incorporate Nordics into your hamstring routine?[/quote]

Hi Greg, yes it’s feeling much better thankyou. On my rest days when I do my re-hab exercises, I’ve been doing a set of Nordics, alongside isometric work.

You’re definitely lean enough and in a good position to start a push up from here in my opinion. Yes you could keep dieting and get even leaner, but at your age your body will be very responsive, so I wouldn’t waste any time and get growing.

I had a really good leg session this morning. I’m able to load movements much more now that the hamstring is on the mend. I’m still being very controlled with my reps and cautious not to push to failure yet, but I’m making good progress.

Seated ham curl x3 each
Belt squat x2
Single Leg, Leg press x2 each side
Glute drive x2
DB Walking lunges x…

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As Meg says, allocate volume to body parts that need it most and are slower to progress and respond. For the areas where you’re progressing well, don’t change anything.

I trained upper this morning with a friend. I followed their session, so a slightly different set up, but all good and we had a really good session together.

Side note – Hamstring feels good today too!

Tricep press down x3
Pec Dec x3
Shoulder press x3
Lateral raises x3
Lat pull down x3
Back row x2
Bicep curl x3

A meal plan is only ‘optimal’ if it suits the individual. You’re progressing well, which is great. However, if you’re struggling with bowel regulation, I’d look to adding more leafy green veg meals 3 and 5. I’d also mix in 10g chia seeds and 10g flaxseed to the yoghurt in your last meal.

I think this is way overcomplicating things. Just get in an easily digestible protein and carb source within 30-60 mins post training.

Fantastic work there Greg!

I decided to try a 10km run today, after my first meal, and it felt good! No pain, just a little aching in the hamstring towards the end, but nothing significant. The rehab, in combination with the peptides has really helped to speed up my recovery.

Aside from that, I’ve been working on a new little business venture today, which I’m super…

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I would do TB 500 at 1mg and BPC 157 at 500-1mg daily. Pin subcutaneously, near to the injury site.

GHK and KPV would be great additions also.

Today was a leg day. I really enjoyed this session. Hamstring felt good throughout and strength seems to be on the up still, so can’t complain!

Lying ham curl x3
Smith squat x2
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

This sounds really good. If you enjoy it and it digests well, then I would personally opt for this.

A rest day today for me, just a run this morning. I’m back up to doing a full 10km without pain. I did get some aching in the glute towards the end, which slowed my speed, but nothing significant.

I’ve had a lovely day out with my husband, shopping, having coffee, lunch and walking along the beach.

I would also recommend starting at 0.5ml a day.

I did a short, fasted 4km run to start the day, and then onto reformer Pilates, after I’d had my first meal. The pain in my hamstring has pretty much gone now. I can feel it pulling in a deep stretch, but otherwise it seems to have healed pretty well. I’m still on the healing peptides, and will continue to use those until I’ve done a full 8…

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If you want to do a 4 day split, I’d opt for an Upper Lower split. Watch the education videos as to how you could go about setting this up.

Would it be a noticeable difference for fat loss or are we talking minor minor percent’s? From Using Eaas, to just water + a stim etc ?[/quote]

Overall calories matter more for fat loss, however many people believe that true fasted cardio seems to be more effective. This could be down to feeling lighter, tighter, more focussed or believing…

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Today was a run day. I’m back up to 8km with no pain, albeit still slower than my usual pace, but good to be back running again with no pain.

The rest of the day has been a mixture of work, a chiropractic appointment and doing a bit of food prep and admin.

You won’t be fasted if you have EAAs prior, so just have water or mix water with some electrolytes beforehand. You could alternatively use CV burn or have a shot of coffee.

I’d remove the nut butter and fruit juices. Replace oats for cream of rice and choose a variety of berries or pineapple as your fruits.

Another Leg session today. Feeling better each session now, which is really good news!

Seated ham curl x3 each side
Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

Have you taken a food diary?

Can you pinpoint the times when you get bloated?

Do you feel bloated as soon as you wake up or is it after certain meals?

What supplements are you taking and when?

How much fluid do you drink in a day and are you consuming anything containing sweeteners?

This morning was an upper body solo session, which was really good. I went in slightly earlier, as my husband is on leave this week, so wanted to get back to spend the rest of the day with him.

Lat pull down x2
Back row x2
Smith machine chest press x2
Dips x2
Lateral raises x3
Tricep ext x3
Bicep curl x3

Assuming you’ve chosen foods that digest well for you, that you enjoy, you’re fuelled well for training, and recovery is good, then this set up looks fine to me. The only thing I’d point out is that fasted steps won’t be fasted if you’re consuming EAAs before. I don’t see a real need for this drink here. You could have glutamine and Creatine…

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I started the day today with an 8km run, which is the longest I’ve done since getting the hamstring niggle. I didn’t have any pain throughout, just a little aching towards the end, which eased after I had stopped. My speed is still slower than it previously was, but I will be able to increase that again once I feel confident to.

Or with an intra drink:

Meal 1: Carbs: 110g, Protein: 60g, Fat: 20g

Meal 2: Carbs: 90g, Protein: 60g, Fat: 15g

Meal 3 (Pre‑Workout): Carbs: 130g, Protein: 60g, Fat: 10g

Intra Drink: Carbs: 40g, Pro: 20g

Meal 4 (Post‑Workout): Carbs: 110g, Protein: 60g, Fat: 0g

Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g

Meal 1: Carbs: 120g, Protein: 60g, Fat: 20g

Meal 2: Carbs: 100g, Protein: 60g, Fat: 15g

Meal 3 (Pre‑Workout): Carbs: 140g, Protein: 60g, Fat: 10g

Meal 4 (Post‑Workout): Carbs: 120g, Protein: 70g, Fat: 0g

Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g

Legs today and I really enjoyed this session. I can definitely feel my strength has improved massively. I’m able to be much less cautious of my hamstring, so in turn I was able to increase my intensity.

Single leg ham x3 each side
Belt squat x2
Leg press x2
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

Poor sleep weakens the immune system, so aim for at least 7 hours of quality sleep each night.

Chronic stress suppresses immunity, so manage your stress levels.

Eat a nutrient rich diet. Include adequate quality protein, colourful fruit/veg and healthy fats.

Dehydration makes you more vulnerable to infections and can delay recovery, so keep…

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