[Clare]

If it digests well, I don’t see a real problem, however, sourdough does have more health benefits compared to white bread, including better nutrient profile, improved gut health and causes less blood sugar spike, so if it was a choice between the two, I would personally opt for sourdough.

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[Clare]

Rest day today. I did a 7km run this morning, with just a little aching in the hamstring towards the end, but not enough to stop. I had a hairdresser’s appointment this morning, back for some lunch, and will get on with some jobs this afternoon.

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[Clare]

Use less water or add the protein as a paste at the end. You can also mix everything together with hot water, then microwave it afterwards to thicken up. Whisking in an egg before microwaving is another way of thickening the mixture, and adding some more protein, fat and nutrients.

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[Clare]

It’s incredible isn’t it!

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[Clare]

Another decent leg session today No pain and some more strength improvements, so really happy with that. I’ll continue to build on this, alongside increasing my running durations and continuing with the re-hab. I got some new trainers for my running, which are really helping too.

Single leg ham curl x3 each side
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]

There’s no real issue if you sit at the higher side of E2 and experience no negative symptoms.

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[Clare]

I trained upper this morning. I have no issues with upper body training, unless I do movements like a t-bar row or hip hinge that needs some hamstring isometric stability, so I can still have really good sessions, while my hamstring tendon is healing.

Lat pull down x2
Back row x2
Incline chest press x2
Shoulder press machine x2
Pec fly x2
Tricep ext x3
Bicep curl x3

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[Clare]

For accelerated recovery and healing I’d add 2ml BAC water and dose 0.2mL 3x per week or for micro dosing, add 3ml BAC water and dose 0.1ml every day.

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[Clare]

Divide in 1ml with Is 100iu water.

Easy 5iu gives you 250mcg.

I would do this x 3 per week to start.

I agree with Hilly.

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[Clare]

A typical start to the week for me. I did a 7km run this morning. I felt a little aching and pain towards the end, but apart from that it felt good. My pace is still pretty slow, but I’m not in any rush to pick that up until I know I’m completely healed.

Apart from that, I have a day of cleaning, prepping, running some errands and getting some work done.

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[Clare]

You have a few options here. If you need those extra calories, then you could either increase your total food across the week, bump food a little and have one off plan meal on one day of choice, or keep food as it is and have two off plan meals. If you want to keep in the two off plan meals, then I would spread those apart to mid week and at the weekend. You could also structure these off plan meals around larger body part training days.

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[Clare]

Try tbJP PrePare – It’s a comprehensive all-in-one blend of pump, focus and stim ingredients. It’s not overly stimulating. You’ll get that little energy buzz during your workout, but without the jitters or come down afterwards, and all of the other benefits of maximum pump and focus.

Thank you Clare!

[/quote]

You’re welcome. You will genuinely love that Pre Workout. Flavours are incredible too! (You can use code CLARE10 if you want to grab a discount).

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[Clare]

Try tbJP PrePare – It’s a comprehensive all-in-one blend of pump, focus and stim ingredients. It’s not overly stimulating. You’ll get that little energy buzz during your workout, but without the jitters or come down afterwards, and all of the other benefits of maximum pump and focus.

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[Clare]

Legs today and I can noticeably feel my strength improving since beginning the re-hab. No pain at all, still mainly focussing on single leg, controlled movements, but I managed to increase the loading across the board today.

Single leg ham x3 each side
Belt 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]

Injecting insulin isn’t necessarily more anabolic than the insulin you naturally produce, however, exogenous insulin can create supraphysiological levels, which may be beyond what you can naturally produce. You may not need to use it, but it’s a tool that can be added when large amounts of foods are consumed.

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