[Clare]

If adherence has been an issue before, then running an aggressive cut could increase the risk of binging. I think taking a slower, steadier approach would be the better option for you. I would, however, consider linking up with a good coach who will be able to guide you through. Having that accountability may be what you need.

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[Clare]

Today’s a rest day. I have a long list of jobs to get through today, so I’m just ticking them off one by one. I got out for a very wet run this morning and will hopefully get a walk in later to break the day up. I also want to get the Christmas tree up at some point, so may do that this evening too.

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[Clare]

I would eat at maintenance during your recovery time. You’ll be able to do some light training sooner than you think, as well as some walking and low impact cardio.

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[Clare]

As you can imagine, the number of orders that have come in are very high. Staff are working day and night to make sure all orders are fulfilled, so please be patient.

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[Clare]

If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.

Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.

Meal 3 I would have sourdough toast, whole eggs and avocado.

Meals 4, 5 and 6 look good.

Thanks Clar, everything in meals and water has pink salt in it or on it.

What’s the thinking behind meal 3 change up out of interest?

Also I thought fats post workout was a no no?[/quote]

For me this post workout meal would simply sit and digest easier. Also considering all you’re having pre training is carb powder, followed by a hard training session you may risk a hypo by just having another load of simple sugars, so adding a very small amount of fats could minimise this.

Meal 3 needs more protein, hence the suggestion here.

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[Clare]

Today I did a hyrox session with a friend at her gym. It was super tough, but really good fun! It was nice to switch things up and get the heart pumping.

We then grabbed some lunch together afterwards and had a catch up. This afternoon I’ve just been getting some jobs done around the house and doing a bit of course work.

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[Clare]

If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.

Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.

Meal 3 I would have sourdough toast, whole eggs and avocado.

Meals 4, 5 and 6 look good.

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[Clare]

As basic staples I would have Creatine, Magnesium, Cure-coming, D3&k2 and Oh Mega Pharma Pro. Anything on top of that would depend on your individual needs or shortfalls in diet, and whether or not you’re assisted.

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[Clare]

Today is a rest day. I did a lovely long run this morning, then went into our local town this afternoon for a coffee and bit of shopping. My husband is still at home recovering, so we’ll likely just watch a film together this evening.

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[Clare]

ARA 290, thymosin alpha-1 and AOD-9604 have shown promising results in recent preclinical and clinical studies in subjects with arthritis.

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[Clare]

I got a really good leg session in this morning, then it was back home to get a bit of work and course study done. My husband is still dosed up on pain relief, but is managing to do more for himself today. I really hope these shoulder ops will eventually get rid of some of the daily pain he’s had to live with over the last few months. He already has constant back pain from past injuries and operations, as well as other issues he’s had to deal with over the years from a career in the military, so to see at least some of that ease will be amazing for him.

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]

My husband’s pain is much more manageable today, although I’ll still need to be around as and when throughout the day to help him do things until he gets more strength and mobility in his arm. He’s also just got an appointment through to start the process to get an operation on his other shoulder, as both were damaged, so it looks like as soon as this one is healed, we’ll have to go through this all again.

Anyway; I got out to the gym this morning for a quick upper session, then back home to get on with my work and course study.

Positive wishes for your husband! Take it easy both of you.[/quote]

Thanks Damian. I appreciate that 🙂

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[Clare]

From what you’ve explained about your diet and supplementation, this isn’t surprising.

You are having a lot of simple carbs around training and then pretty much eating protein only, with minimal fibre or fat. If you want to stabilise your blood sugar levels, then add some more slower digesting carbs or add a little fat and/or more fibre.

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[Clare]

My husband’s pain is much more manageable today, although I’ll still need to be around as and when throughout the day to help him do things until he gets more strength and mobility in his arm. He’s also just got an appointment through to start the process to get an operation on his other shoulder, as both were damaged, so it looks like as soon as this one is healed, we’ll have to go through this all again.

Anyway; I got out to the gym this morning for a quick upper session, then back home to get on with my work and course study.

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[Clare]

I’d take them with 3 meals a day, 1,3 and 5. Take them just before each meal.

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