Clare
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GDAs are very beneficial when pushing carbohydrates high to keep insulin sensitivity in check. Digestive enzymes can help too if digestion becomes an issue, but not essential.
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Today’s been a rest day from training. I got a nice early run in, then did a few jobs around the house before going out to meet my eldest sister and her family for lunch. They live in Hertfordshire and are down for the weekend staying with my Mum, so we all got together for a catch up and to exchange some Christmas presents. We went to a lovely Thai restaurant (my fave)!
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It’s very common that sleep is affected during a cut, particularly as you get leaner. Your body is under more stress and wants you to get up and eat.
Just make sure your sleep hygiene is in order. Save some carbs for your pre bed meal and don’t go to bed hungry, so move this meal closer to your bed time if needed.
Avoid caffeine after midday and train earlier in the day if possible.
Supplements such as UNWIND, Cure-Coming and Pycnogenol will help to manage stress, and taking Dream Sleep before bed will help with your sleep quality and duration.
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I trained legs today, which was an awesome session. I woke feeling energised this morning, so started the day with a short run, then went in to train after two meals, which is slightly later than usual, but I felt great and strength was good.
Seated Leg curl x3
Squat machine x2
Leg press x3
Glute Drive x2
Leg extension x3
GHR x3
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What have you been doing previously? Chances are you’ll need to do something you haven’t done before. As we use our legs every day, calves can be very stubborn to grow, unless you were a forefoot striker when you were young or carried a lot of bodyweight during your life. You will likely need to increase your volume and make them a priority, instead of tagging them on to the end of sessions when energy is depleted and effort may be lacking.
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Today’s a rest day. I got a very wet run in this morning, then had a hairdresser’s appointment to go to. I have some jobs and work to get through now this afternoon, then some food prep to do.
I’ll post my updated diet for those who maybe interested. I’m still allowing flexibility and eating very intuitively on some days, but my basic diet is structured.
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Take the beef out and replace with whatever protein source, then continue on your diet. If you begin to drop weight too quickly, add in some more carbs. It won’t ‘mess’ you up.
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I got up, hydrated, then went out for a fasted run first thing, then after meal 1, went to my Yoga session, which I’m still loving atm and look forward to going each week. I’m slowly learning the poses and flows and can really feel the improvements, so this will definitely be something I’ll continue next year.
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If it’s giving you negative side effects like that, I wouldn’t bother taking it.
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Today was a Leg day. I had to train slightly earlier today to get back home in time for a delivery, but I got in what I needed to and had a good session. I’ve got stuck into some course work and research this afternoon, and have been sat down for a long time, so I’m going to get out for a walk now and get some fresh air and steps in.
Lying ham curl x3
Glute drive x3
Pendulum squat x2
Leg press x2
Leg extension x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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As Jordan says, it all depends on what you’re doing, how intense you’re training, your exercise selection and volume, and your recoverability.
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Rest initially.
A good physio will be able to show you some useful tendon strengthening exercises and stretches to do.
Shock wave therapy has been shown to be a beneficial treatment for tendonitis.
Wear neoprene elbow sleeves when training and only do exercises that cause no pain. Increase rep ranges while healing.
The products in the tbJP Joint stack will help to improve joint health and control inflammation.
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Today is a rest day from training. I’ve got a long list of things to do today, which I’m slowly getting through. I started the day with a run and had a Dentist appointment this morning, but aside from that I’ve been doing some writing for some nutrition posts, getting some course work done and completing an exam, as well as running some errands in preparation for Christmas and a couple of birthdays coming up. Busy busy.
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Bloating will cause scale weight gain due to the inflammation and water retention. It sounds like there is something in what you’re taking pre that is causing you digestive issues, particularly if this is the only time you’re experiencing this. I would try removing the products and see if you feel any better.
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I woke up feeling very fatigued. I also had a headache, which is something I rarely suffered from. I decided to go for a walk and do an online Yoga session this morning, instead of going to the gym. Back in my competitive bodybuilding days, ignoring my body and pushing through was very much the mantra, but now I’m all about listening to my body, nourishing it and taking care of my physical and mental health. I’ve just done some online work and rested this afternoon and feel so much better for it.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount