[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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[Clare]

Well we had a fun evening last night and morning with no power. No light, heating, hot water or oven, and the food in our fridge and freezer is no longer usable. Fortunately it’s back on now, so I’m just warming the house back up, catching up on some jobs, and then I’m going to get out for a later run. I can’t wait for a nice, warm shower afterwards!

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[Clare]

What’s the question? Sounds like you’re getting enough sleep, waking refreshed and getting good progress with your goal, so keep going!

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[Clare]

This morning I got up for a fasted early morning run and then went to my yoga class a little later, after my first meal. I’m really enjoying these classes. I feel like I’m getting some good mobility, core strength and relaxation out of them.

This afternoon I’ve been at home getting on with some work. We’ve had a power cut for the last 2 hours, so I’m slowly decending into darkness and getting progressively colder! Hopefully we will be back on again soon.

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[Clare]

I don’t think you necessarily need to go into a cut based on these pics. There is still room to keep pushing, so long as appetite, digestion, progress and recovery are still in a good place. I would only run a tidy up if any of these are taking a hit, otherwise keep growing!

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[Clare]

Today was a leg day. My husband needed to get to an appointment this morning, and as he’s unable to drive at the moment post op, I took him in and then trained afterwards.

I managed to get a decent session in, before going back to pick him up. This afternoon we’ve both been at home. I’ve had a bit of work to get through and am planning to wrap a few Christmas gifts later before getting out for an evening walk.

Lying ham curl x3

Glute drive x3

Smith squat x2

Leg press x2

Leg extension x3

Hanging leg raises x3

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[Clare]

Yes, I would just go in and have a play around, see what feels good and what you can/can’t do.

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