[Clare]

I jumped in on a circuit session this morning that was being held at the camp gym. It was an extremely tough, sweaty one, but I really enjoyed it, and good to do something different and get the heart rate up!

40 seconds on, 20 seconds rest. 4 rounds with 2 minutes rest between rounds.

Box jumps
Press ups
Bag squats
Mountain Climbers
Row
Lunges
Plank Hold

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[Clare]

This looks like a very good stack. Of course getting regular blood work and heart checks would also be advisable to keep on top of health markers, and to make sure there is nothing specific you may need to supplement, or any dietary/lifestyle changes that need to be made.

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[Clare]

A good start to the week so far. I did a pain-free short run first thing, had a productive morning of cleaning and work bits, and have just been out to a lash appointment. I have a bit more work to get through this afternoon, then I’m meeting up with a friend later for a walk and catch up.. perfect!

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[Clare]

I can’t see pics, but I would get as lean as possible before food focus really takes over and recovery begins to take a severe hit. A little loss in strength and endurance is completely normal at the tail end of a cut, but you don’t want get yourself into a hole that will be difficult to get out of; or trigger any binge episodes.

Starting a gaining phase from a very lean point will benefit your growth and the longevity of the phase, so if you can dig a little deeper, then do so.

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[Clare]

Legs this morning, and a good session. No issues training legs now, it just seems to be running that’s affecting my glute atm, although that is slowly getting better now.

Lying ham curl x2
Belt squat x2
Leg press x2
Smith RDL x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This could be a possibility, yes, so I’d be cautious.

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[Clare]

I wasn’t able to update my log yesterday as the site was down, but it was just a typical rest day for me. I did a slightly longer run today, which felt ok, still not great, but I can feel it’s getting better. I have some peptides arriving tomorrow, so hopefully that will accelerate the healing too.

I got a bit of work done in the morning, and a few jobs around the house while my husband went out for a cycle, then we spent the afternoon together.

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[Clare]

If it works for you, then no problem. There are no set rules, so just distribute your food where it suits you the best in terms of performance, recovery, digestion, appetite etc.

Simply having a training day and non training day plan is much easier to follow and prep for, but if you don’t mind having 3 different diet days, then this can work for sure.

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[Clare]

Back in for my usual reformer Pilates class this morning, with some good, advanced core movements. I’m really happy with the progress I’ve made during these classes and can really see and feel the benefits to my core.

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[Clare]

Whatever food you ended your mini cut on, just begin adding food again from that starting point. Increase by 300 calories initially and assess as you go.

If I do an aggressive mini cunt my calories will be quite low and I would be in a big deficit wouldn’t increasing slowly like that just keep me in the deficit for a decent while post cut?[/quote]

Then you add more food until you begin to gain again. Your maintenance will be different to what it was pre cut, so you don’t want to increase food by too much and pile the fat back on, so keep adding small amounts until your scale weight holds and you begin to gain.

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[Clare]

Whatever food you ended your mini cut on, just begin adding food again from that starting point. Increase by 300 calories initially and assess as you go.

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[Clare]

Today’s a rest day from the gym. I did a 5km run this morning, albeit slow, but with no pain in the glute, so I will gradually increase the distance now, and improve my speed when I feel I’m ready. I’m happy with the rehab so far though and it seems to be healing well. I’m pretty sure it all stems from the extreme hills I had to tackle on holiday to get down to the beach and back for my daily runs. The niggles began in my shins, ankles and calves which migrated up to my piriformis.

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[Clare]

The gels and patches allow for a more consistent, stable release of oestrogen through the skin, which is why they are preferred over injectables. I would personally look at trying these first.

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[Clare]

Legs today, and no real issues with my glute. I can feel it gradually getting better now, since I’ve held back on the running. I’m still doing the stretches and rehab exercises too. My power feels much better, not quite at peak strength yet, but I can gradually build that back up again now.

More food again today, as I can feel I need it and scale weight is still down.

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

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[Clare]

I think eventually this will catch up with you. It may well be working for you right now, but I do believe that rest days are still necessary in order for your body to repair, adapt and build new tissue. If it’s the phycological element of needing to be in the gym, then you can always do some form of LISS cardio on your rest days, which can also help with recovery.

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