[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

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[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.

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[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.

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[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.

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[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)

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[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

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[Clare]

Lay out the meal plan for us to look at, including drinks and supplements.

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[Clare]

I did a nice 10km run this morning after my first meal. The weather has cooled down a little now in the UK, so it was pleasant in the sunshine. My husband and I then popped out for some lunch and we’ll probably get out for an afternoon walk later.

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[Clare]

I would check fasted on wake, post meals, and possibly pre bed to see how well you’re clearing carbs. A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L to show you’re using carbs efficiently.

You could also check pre bed to see whether late meals are keeping levels elevated, which could possibly affect recovery.

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[Clare]

I started the day again with a short run before my first meal, then went to my Friday reformer Pilates class after eating. I’m still really enjoying these sessions and have found them very beneficial for my hamstring re-hab, as well improving my core strength.

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[Clare]

Synovitis is caused by inflammation of the synovial membrane that lines the joint, usually from overuse, so my first port of call would be rest. I’d then go and get yourself checked out by a decent therapist or physio who can confirm what’s going on. BPC-157 and TB 500 could potentially benefit you, alongside re-hab and gentle re-introduction of movements. Consistent use of natural anti-inflammatory supplements would be advisable too, such as Cure-Coming, Join-In and Oh Mega Pharma Pro.

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[Clare]

I have a busy rest day today. I did a short run first thing, but no gym, then a full day of appointments, work and a long to-do list to get through!

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[Clare]

I decided to try a 10km run today, after my first meal, and it felt good! No pain, just a little aching in the hamstring towards the end, but nothing significant. The rehab, in combination with the peptides has really helped to speed up my recovery.

Aside from that, I’ve been working on a new little business venture today, which I’m super excited about. It’s going to take a lot of foundational work, but hopefully worth it in the end!

Sounds like your getting close to 100% now Clare.

Did your incorporate Nordics into your hamstring routine?[/quote]

Hi Greg, yes it’s feeling much better thankyou. On my rest days when I do my re-hab exercises, I’ve been doing a set of Nordics, alongside isometric work.

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[Clare]

You’re definitely lean enough and in a good position to start a push up from here in my opinion. Yes you could keep dieting and get even leaner, but at your age your body will be very responsive, so I wouldn’t waste any time and get growing.

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[Clare]

I had a really good leg session this morning. I’m able to load movements much more now that the hamstring is on the mend. I’m still being very controlled with my reps and cautious not to push to failure yet, but I’m making good progress.

Seated ham curl x3 each
Belt squat x2
Single Leg, Leg press x2 each side
Glute drive x2
DB Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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