Clare
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1 capsule of IN-SURE would contain around 330mg Berberine. We advise taking 1 cap per 50g carbs, but 2 caps will usually be suffice for 100g carbs and over (unless your carb intake is considerably higher than that in one meal), as the formula is pretty potent.
You wouldn’t need to take any IN-SURE with your first meal or post workout meal due to insulin sensitivity being high at those times, so say you were having 6 meals per day and taking 2 caps IN-SURE for 4 of those, that would give you a total intake of around 2640mg berberine, which isn’t unreasonable for the amount of carbs you’re eating, if you spread the capsules out at 2 per meal.
Having said all that though, if you are still fairly lean, keeping some regular cardio into your plan and have good insulin sensitivity right now, then 1 cap per meal may be enough, or 2 caps for 2 meals, and only increase the dose as you get deeper into a gaining phase or bodyfat gets higher.
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Today was Legs with my training partner. Another really good session, but I can feel a few niggles creeping in, so I’m booked in for a massage after yoga tomorrow to free my body up a little.
This afternoon I’ve got stuck in to one of my courses, which I’m finding really enjoyable and fascinating.
Glute drive x3
Lying ham curl x2
Leg ext x3
Pendulum x2
Leg press x3
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Back in the day we just trained hard, ate well, rested and repeated. There is so much more access to information and people’s views on which way is ‘best’, that it can be so confusing for beginners nowadays.
Train in a way that you enjoy, the way in which you find you can progress and recover from, and ignore the noise.
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I hope you’re all having a good start to your week’s. I’ve had a really good day today, starting with a nice run and 10 mins of yoga. I really want to get good at yoga, so I’m learning and practicing some of the poses and flows at home, as well as going to the classes. I’ve also got the house cleaned, beds changed, got some work prepped and I’m now going to get stuck into one of the courses I’ve signed up to. As I have transitioned out of competitive bodybuilding and am now heading into a new chapter of my life, I want to be able to coach and teach other women about their bodies, how hormonal changes can impact our live’s and practical, as well as holistic ways to approach this. I want to get in as much education as I can with various courses, and potentially practice or teach in some way in the future, depending on which direction I choose to take.
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As Jordan says, look at the ingredients that are listed in the tbJP ‘Health Stack’ products. Those and a good Omega 3, D3&K2 and Curcumin would be my advice.
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You may need a few days complete rest with everything that’s going on right now. If your digestion is off, that will affect performance and recovery.
What was the issue before starting this gut repair protocol and what exactly are you doing to try and resolve it?
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I got an upper body session in early today, before going to camp for a Remembrance day service. Always an emotional day, but nice to see some familiar faces.
We then went out for lunch with some friends, got a nice long walk in, then back home to relax.
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Both topical and injectable forms will be effective for skin repair and rejuvenation. Injectable will also offer systemic benefits and support the healing and repair of muscle tissue. If it’s only skin health you’re concerned with though, then topical is a more convenient approach.
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Today has been a lovely rest day. I spent the morning with my husband, then we drove to meet my Mum, Step Dad and Cousin for some lunch.
I am very relaxed nowadays with meals out and meals off plan and have found a very healthy balance with eating intuitively, eating to my needs and goals, as well as enjoying food socially.
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I think the TB500 might help with reducing inflammation. That, alongside rest and seeing a good physio/sports therapist who can advise on treatment and re-hab exercises. I’d also be taking Cure-Coming and doubling the dose.
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Today was a training day, usually legs, but I fancied jumping in on a circuit session run by the ptis this morning, which was tough, but fun! similar to a Hyrox workout. They occasionally run Hyrox comps on the camp, alongside various other fitness and sporting events, which I may consider training for in the future.
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Could well be a trapped nerve, so may just be a case of getting some soft tissue treatment and getting everything released. However, to rule out anything more serious, I would follow Jordan’s advice.
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The goal in an off season is to grow, which means being in a surplus. Your body can’t then suddenly switch to being in a deficit for certain hours of the day if you take certain drugs or do fasted cardio.. and why would you want to if the goal is to grow? Overall calories matter.
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Today has been a lovely rest day. I did a nice run this morning, got on top of some work and life jobs, then went to get a relaxing reflexology and healing treatment, which was just amazing. Transitioning into this next phase of my life, I’m embracing more meditation and relaxing activities and nourishing/listening to my body much more, after years of ignoring it and just ‘pushing’ through.
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Do you get any blood work and heart checks done regularly? If not, then if you are running anabolics consistently, then these are absolutely necessary imo to keep an eye on your health. I would also be running the full tbJP Health stack products, alongside Cure-Coming and OH-Mega Pharma pro.
In terms of what is an acceptable RHR, this is person dependant, but something that should be tracked and kept an eye on for any changes. Stress, poor sleep, illness, age, diet, hydration, bodyweight, cardiovascular health, body temperature, genetics, medications.. can all have an effect on heart rate.
80 bpm is considered in a ‘heathy’ range, but will depend on what is ‘normal’ for you. I would personally want to try and get this a little lower if possible.
Yes i take all those supplements and get 2 physicals with bloodwork yearly. I lost 2 close friends to cancer in the last few weeks so my sleep has been under 6 hours lately which is awful .. so i know this cant help. I’ve always been in 80 range but it was up a few points so that scared me, but all the lifestyle factors lately may be a cause for sure . Thank you Clare 🙏🏻❤️[/quote]
Sorry to hear that. Look after yourself and try to manage your stress and sleep the best you can. A few beats fluctuation isn’t too concerning, but keep an eye on it. It sounds like you are taking all precautions to maximise your health.
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