[Clare]

As Meg says, allocate volume to body parts that need it most and are slower to progress and respond. For the areas where you’re progressing well, don’t change anything.

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[Clare]

I trained upper this morning with a friend. I followed their session, so a slightly different set up, but all good and we had a really good session together.

Side note – Hamstring feels good today 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]

A meal plan is only ‘optimal’ if it suits the individual. You’re progressing well, which is great. However, if you’re struggling with bowel regulation, I’d look to adding more leafy green veg meals 3 and 5. I’d also mix in 10g chia seeds and 10g flaxseed to the yoghurt in your last meal.

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[Clare]

I think this is way overcomplicating things. Just get in an easily digestible protein and carb source within 30-60 mins post training.

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[Clare]

Think the image is on now 🙂

Fantastic work there Greg!

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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!

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[Clare]

I would do TB 500 at 1mg and BPC 157 at 500-1mg daily. Pin subcutaneously, near to the injury site.

GHK and KPV would be great additions also.

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[Clare]

Today was a leg day. I really enjoyed this session. Hamstring felt good throughout and strength seems to be on the up still, so can’t complain!

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]

I have not tried it!

The ingredients lists looks like this

Bread Flour ( unbleached hard red wheat flour, enzyme ) , water, salt

This sounds really good. If you enjoy it and it digests well, then I would personally opt for this.

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[Clare]

A rest day today for me, just a run this morning. I’m back up to doing a full 10km without pain. I did get some aching in the glute towards the end, which slowed my speed, but nothing significant.

I’ve had a lovely day out with my husband, shopping, having coffee, lunch and walking along the beach.

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[Clare]

I would also recommend starting at 0.5ml a day.

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[Clare]

I did a short, fasted 4km run to start the day, and then onto reformer Pilates, after I’d had my first meal. The pain in my hamstring has pretty much gone now. I can feel it pulling in a deep stretch, but otherwise it seems to have healed pretty well. I’m still on the healing peptides, and will continue to use those until I’ve done a full 8 week course.

I have a lot of bits and bobs to get on with for the rest of the day, including sorting the garden out, which I’m not looking forward to in this heat!

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[Clare]

If you want to do a 4 day split, I’d opt for an Upper Lower split. Watch the education videos as to how you could go about setting this up.

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[Clare]

You won’t be fasted if you have EAAs prior, so just have water or mix water with some electrolytes beforehand. You could alternatively use CV burn or have a shot of coffee.

Would it be a noticeable difference for fat loss or are we talking minor minor percent’s? From Using Eaas, to just water + a stim etc ?[/quote]

Overall calories matter more for fat loss, however many people believe that true fasted cardio seems to be more effective. This could be down to feeling lighter, tighter, more focussed or believing psychologically that more fat is being burned, so they are more motivated in the session, rather than an actual increase in fat loss.

There will be a slightly higher fat oxidation during true fasted cardio, but your overall calorie balance across the day is what actually determines fat loss, not necessarily just the fat oxidation in the moment.

If your cardio is over an hour in duration or of high intensity, there could be an argument that drinking EAAs prior could help to preserve muscle, but otherwise I don’t think you need to worry.

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[Clare]

Today was a run day. I’m back up to 8km with no pain, albeit still slower than my usual pace, but good to be back running again with no pain.

The rest of the day has been a mixture of work, a chiropractic appointment and doing a bit of food prep and admin.

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