[Clare]

The MRI of the elbow showed no abnormalities. Other possible causes could include cubital tunnel syndrome or radial tunnel syndrome. Wearing a splint overnight provided relief, so that’s a good place to start. Adjusting the training routine will likely be a bit more challenging in this case, since the body’s feedback is delayed by about a day and what is good for radial tunnel is bad for cubital tunnel and reverse….

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 rest days you want to focus on calming the nerve. Light wrist mobility, soft tissue work and nerve gliding may help. Heat therapy can help reduce any stiffness too.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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 in natural bodybuilding, then the use of peptides is not allowed, so you will need to go down the dermatology and physiotherapy routes for more advice.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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 eat intuitively as well when I feel I need more or less food, or if the scale begins to drop or increase more than I’d like. I’ll also sometimes adjust my training to how I feel on the day.

With the output that I’m generally doing, I find that this current plan (below if you’re interested!) keeps me where I want to be, even with off plan meals for social occasions or when I fancy something different. I will also completely switch off when I’m away on holiday, eat whatever I want and only train if I feel like it, then react when I get back to what I will do with my diet to get back on track (Generally I’ll return and have lost weight, so need to eat up when I get back!).

With my focus now solely on health and longevity, my mindset to diet and training is different to when I was deep into competitive bodybuilding (Which totally served a purpose at the time).

TRAINING DAY DIET –

SHAKE ON WAKE:
Join-In, 10g Collagen, 6g Creatine, 10g glutamine

MEAL 1 – PRE WORKOUT:
450g Greek Yoghurt, Greens powder, 10g flaxseed, 130g blueberries/raspberries, 20g manuka honey

MEAL 2 – POST WORKOUT:
150g (cooked weight) Turkey/Beef, 80g (dry weight) rice/300g (dry weight) sweet potato, 120g green veg, 100g sauerkraut

SNACK (If I’m hungry):
Homemade protein flapjack or fruit or rice cakes and almond butter

MEAL 3 – PRE BED:
120g Oat So Creamy, 2 whole eggs, 25g Performance Protein, 10g chia seeds, 40g cacao paste

REST DAY DIET –

SHAKE ON WAKE:
Join-In, 10g Collagen, 6g Creatine, 10g glutamine

MEAL 1:
450g Greek Yoghurt, Greens powder, 10g flaxseed, 130g pomegranate seeds, 20g manuka honey

MEAL 2:
2 x sourdough toast, 3 whole eggs, 70g avocado, salad leaves, tomato, cucumber, beetroot

SNACK (If I’m hungry):
Homemade protein flapjack or fruit or rice cakes and almond butter

MEAL 3 – PRE BED:
120g Oat So Creamy, 30g Performance Protein, 10g chia seeds, 40g cacao paste

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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 of lemon juice.

Take Digest Pharma Pro with meal 1, Post workout meal and Pre bed meal.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Meal 1 596 43p 66c 21f
6 oz 90/10 beef 347 43p 18f
2 slices sourdough bread 200 36c 3f
125g papaya 49 12c
spinach

Meal 2 488 44p 47c 11.5f
6oz tilapia 218 44p 4.5f
42g white rice measured dry 150 33c
50g avocado 80 4c 7f
70g blueberries 40 10c

Meal 3 (preworkout meal) (on training days 653 43p 104.5c 4f) (rest days 578 43p 87c 4f)
112g Cream of rice 375 87.5c (on rest days 90g cream of rice 300 70c)
5oz cooked chicken breast 211 43p 4f
75g banana 67 17c

Meal 4 (post workout meal) 810 35p 103.5c 24f
4.5oz chicken breast 185 35p 4f
1 serving peanut butter 190 16f 8c
6 carmel rice cakes 300 66c
1.5 serving honey 60 27c
82g kiwi with skin 50 12c

Meal 4 (rest days) 595 35p 52c 24f
4.5oz chicken breast 185 35p 4f
22ml avocado oil 180 20f
50g white rice measured dry 180 40c
82g kiwi with skin 50 12c

no other drinks and for supplements fish oil, magnesium, vitamin c, milti vitamin, 10g creatine, 10 g glutamine, 2 soft gel peppermint oil.

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
Kiwi (without skin)

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount