[Clare]

I went in and did a full body this morning. I missed yesterday’s usual legs due to appointments and Yoga was cancelled, so I figured a full body today would be the best option.

2 Pull movements, 2 Pressing movements, 2 Leg compounds, 2 leg isolations and 2 arms, followed by some core.

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[Clare]

Thanks for all the answers. Would staying at 62g of fats continuing on my cut be ok then?

Until fat loss stalls and you need to increase the deficit, then you may need to drop further.

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[Clare]

Generally fats will inevitably have to come down lower towards the end of a cut, so don’t worry about dropping lower. They don’t need to stay low as you transition back into a gaining phase.

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[Clare]

My husband’s had various hospital appointments today for his post op follow up, physio and new MRI for the next shoulder, so I got an early run out of the way this morning to be on hand to drive him around. I got some some Christmas shopping in and am just getting on with a bit of work now before going out to take him to his last appointment.

I feel much more relaxed this year with my training and schedule. Even though I still love and thrive off routine, in the past I would have been extremely stressed and adamant that I couldn’t deviate from my training or take a day off, which served the purpose at the time and the only way to become an excellent competitive bodybuilder, but now that isn’t my goal, I feel much more at ease with myself and present with my family and friends.

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[Clare]

Insulin released from any carbohydrates can enhance creatine uptake into muscle cells, leading to better absorption and saturation, so having creatine with some carbohydrates makes sense. You can have this at any time of the day though.

Cyclic dextrin has a lower glycaemic index compared to maltodextrin and a unique branched structure that allows for rapid absorption. This allows for a more steady and sustained energy release and minimises any gastric discomfort.

You can combine the cyclic dextrin and creatine peri workout.

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[Clare]

Today’s been a rest day, kicked off with a 10km run this morning. Then it’s just been a mixture of work, Christmas present wrapping, shopping, food prep and a walk. A pretty productive day so far!

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[Clare]

I wrote a post on Supplement timing on the tbJP Nutrition IG page that you may find useful:

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[Clare]

I can’t see the pictures, but if you’re wanting to drop some more bodyfat, then it makes more sense to get that off first and then begin gaining again from a more responsive start point. If you try and hover at maintenance, then you’ll likely just be spinning your wheels and wasting more time. I would get into a deficit now, drop food and increase output. Switch to a gaining phase again, once the fat is off.

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[Clare]

Today I trained upper. It’s been a while since I did this session, so it was good to do a bodybuilding style upper workout again.

This afternoon I’ve just been knuckling down with a work project.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x2
Tricep press down/Bicep curls x2
Lateral raises x2
Ab roll x3

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[Clare]

Hi mate

Many many people have done really well off the DC templated and principles.

If you’re going to give it a go, from the off, I suggest you follow the programme as written, you can form opinions on the way, but give it a chance before you start nuancing.

I agree with Rich. Provided you do it properly and train to the intensity intended, then you should get some good results. Give it a go and see if it suits you.

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[Clare]

Today’s been a lovely rest day. I got out for a long run this morning, got some work and jobs done around the house, and then my husband and went to have a walk around a Christmas market held at our local country park. There were lots of lovely craft and food stalls from local businesses and some delicious food and drink to taste. I bought a few Christmas gifts, a nice big candle for our home and some seasonings and honey. Back home for a cosy evening in now 🙂

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[Clare]

This can happen, yes, but progress will likely slow down as you get deeper in, so just keep an eye on things and reduce your volume if and when necessary.

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[Clare]

I would give DIAL-IN a try. The ingredients are all centered around extreme focus.

Dial In

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[Clare]

I was back in the gym today for a leg session. I really enjoyed this. I’ve had a lot on recently and felt a little rushed during my sessions, but I could take my time with this one, head down and get everything done in my own time.

Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3

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[Clare]

Regular blood donation will help, alongside daily cardio, hard training, and avoiding foods high in Iron. Cure-Coming and Vital Support would be good supplements to take too.

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