[Clare Barks]

How long have you been running this and how do you feel it’s going in terms of progression and recovery?

What’s the reasoning behind the set up?

been running slight variations of this, however would like to give this one a try. Too beat up sometimes after legs and wanted to give myself bit extra work for the upper body musculature.[/quote]

Give it a go then and see how you get on. You’ll soon know if the volume is too much or the set up is too complicated.

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[Clare Barks]

I had a consultation at the Doctors this morning. Great news is that the specialist has reviewed my blood work and apparently it couldn’t be more perfect and healthy if I tried! Everything is in a healthy range, my full blood count is considered normal for me based on all previous tests taken over the years. She simply thinks I’m overdoing some of my health supps, which is causing some interactions or imbalances, particularly calcium/magnesium so that’s getting reviewed next. At least I know all is good and the fatigue and dizziness isn’t anything serious.. I’m basically trying to be too healthy, haha!

So I then went to the gym for a Glutes/cardio session and was able to push myself harder knowing I wasn’t causing myself any harm. My energy levels are obviously still low, but I can ignore that up to a point when I know I don’t have to consciously pull back. I’ve felt a lot worse in a prep scenario and pushed through, so hey!

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[Clare Barks]

How long have you been running this and how do you feel it’s going in terms of progression and recovery?

What’s the reasoning behind the set up?

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[Clare Barks]

Today is a rest day. I went for a short run first thing, then it’s been a full day of work.. online, posing and massage clients. I’ve just finished with my last client, so I’ll be getting out for a walk in the fresh air soon, before my husband returns for a few days.

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[Clare Barks]

Only you can answer this. LISS cardio won’t have too much of an impact on recovery and can be actually be beneficial up to a point. People train at different intensities, have different lifestyles, are genetically different, have varying sleep patterns, eat differently.. all of these factors will play into how efficiently we respond to stresses and how much recovery we need.

Listen to your body and track your feedback. If this amount of cardio is having no impact on your training or how you function/sleep, then carry on. If you’re in a prep scenario, then it’s just a case of doing as much as you need to do, alongside your diet, to get the fat off, regardless.

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[Clare Barks]

Legs today at Primitive and I had a really good session. Strength felt good too.

This afternoon I’ve had a couple of posing clients and a new coaching client to set up, then got out for a nice walk in the sunshine.

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Leg Press x2
Leg ext x 2
Walking lunges x2

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[Clare Barks]

I agree here I would go to maintenance cals, and if you can keep daily steps up and moving

problem is, i dont know what my maintanance calories are. I am in a reverse dieting phase and i incorporate calories every week bw stalls. Been following a meal plan for the last two years, so i dont know the exact calorie amount. Training days are high carb for me but ntds are zero added carbs. Training 5/week so my thought process would be to calculate average macronutrient intake per day based of (5*td macros+2*ntd macros)/7. Devide protein into five meals with different fixed sources then maybe play around with an iifym approach approach sticking to the same foods i have been using in my meal plan. Other scenario is to create a meal plan out of that and stick to it. In any case i will prioritise carbs during the day whilst keeping my meals closer to bed carbless.[/quote]

Just add some carbs to your rest day meals, follow the plan… then if your weight stalls, you’re at maintenance. If it begins increasing after time, then you’re in a surplus, if your weight starts to drop, you’re in a deficit.. so adjust as necessary.

Keep walks in and movements that cause no pain to encourage blood flow and healing.

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[Clare Barks]

I got some blood results back yesterday. Everything was retested with the addition of a bone screening and Hba1c. So far everything has come back normal (The bone screen, Hba1c, all hormones, heart, liver, cholesterol, thyroid.. etc..), apart from my full blood count, which is flagging up anaemia. Because my Iron, B12 and folate are in range, dietary anaemia is being discounted, so I’ve just had another test to investigate autoimmune and inflammatory diseases. If that comes back clear, then I’m going to push for pernicious anaemia to be looked into, regardless of my B12 level as that could just be the amount floating around my body and not necessarily what is being absorbed.

Anyway, the fun continues! It would be lovely to get some energy back and to not feel so dizzy all the time!

I made it to the gym today for an Upper/Cardio session. I pushed myself as hard as I could and rested as much as needed and had a good enough session.

Lat Pull down x2
Cable Row x2
Reverse Hyper x2
Deadlift x2
Dips x2
Lateral shoulder raise x2
Sled pushes – 3 rounds of 2 lengths
Hanging Leg raises/Ab twists x3 each

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[Clare Barks]

The military drugs tests are generally looking for recreational drug use as far as I know.

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[Clare Barks]

I wouldn’t stay in a deficit whilst you’re recovering and healing. At the very least I would increase your calories to maintenance if you’re in a dieting phase or just above into a slight surplus if not.

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[Clare Barks]

A full day of work today with posing and massage clients, as well as my online work. I haven’t had much time for anything else, so will get out for a walk this evening after going to get some more blood tests done.

Hopefully I’ll be good to get back in the gym tomorrow.

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[Clare Barks]

Peptides BPC-157 and TB500 will be more beneficial for you for tissue repair and inflammation control, that alongside a high dose Cure-Coming.

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[Clare Barks]

I took a rest day today and met up with my Mum and Step Dad for lunch. I haven’t seen them in a while as they’ve been away travelling, so it was lovely to catch up and see them both. This afternoon I went for a nice walk through out local Country park with my husband.

I’m feeling pretty shattered now, but I need to get some computer work done before the start to another week tomorrow.

I hope you’ve all enjoyed the sunshine this weekend if you’re in the UK.. a rare sight!

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[Clare Barks]

If you feel completely recovered now and have hydrated well, then you could just continue as you are. It really depends on whether you you have a cut off time for this diet or if you’re willing to prolong it slightly by increasing calories temporarily. Ultimately though, I’d just react to how you’re feeling.

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[Clare Barks]

Today has been a rest day for me. I went first thing to get some more blood tests done. One more step closer to what’s going on! The fatigue and dizziness is getting frustrating now. I’ll hopefully get some answers soon or at the very least, rule some things out.

Aside from that, I had a couple of posing clients this morning and have been out for a steady walk in the sunshine this afternoon.

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