[Clare]

No gym today. I did a 6km run this morning, with no pain. I’m still being cautious and keeping my pace slow, but I’m definitely feeling stronger each time I go out.

My husband and I are going out to a lovely Turkish restaurant for lunch and probably have a walk around afterwards, so a nice chilled day.

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[Clare]

I think you’re in a good spot to end the cut and begin gaining again. I would start with a small 300 calorie bump, mainly from carbs around the workout window and some extra fat on rest days. See how your body responds and add more food if you need to until you see your scale weight begin to hold and increase again.

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[Clare]

I went along to my usual reformer Pilates session this morning. There were only two of us there today, and seeing as we are both capable of doing some of the advances moves, it was quite intense! I love it though and can feel some real core benefits. It’s good re-hab for my hamstring too as there are a lot of single leg exercises involved, which need a lot of control and stability.

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[Clare]

You’ll need to add bacteriostatic water into the vial via a syringe (usually 1ml, 2ml, or 3ml, depending on the concentration you need). Aim the needle at the glass wall of the vial so the water trickles down gently and not directly onto the powder.

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[Clare]

I started the day with a 5km run this morning, slower than usual, but it was pain free, so I’m extremely happy! I’m still aware of the injury, so I’m being careful not to increase my stride length and speed too soon, and just taking the win that I’m at least back running again. I’ve been on the healing peptides for 2 weeks so far and plan to continue for another 4-6 weeks to make sure I get the full benefits.

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[Clare]

Insulin sensitivity should improve naturally during a cut, but I would opt for using INSURE initially until you get lean.

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[Clare]

Today was legs, and I did another re-hab focused session. Everything is feeling so much better than it was. I think the combination of peptides and smart training is really working and speeding up my recovery. Tomorrow I’m going to attempt a 5km run and see how it feels.

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]

I would buy a cheap portable fridge from Amazon and take it with you. Reconstituted peptides that are not stored in the fridge can lead to degradation and loss of potency.

Thank you for the suggestion! Although I should have added I’m travelling by train so it wouldn’t be very practical to do this unfortunately[/quote]

A decent cool bag, with ice packs would be the next best option then.

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[Clare]

The primitive diet isn’t ‘bad’ as such, but it cuts out lots of perfectly healthy foods for no real reason. Things like whole grains, beans and dairy are actually linked to better gut health and more fibre, and removing them can make eating feel more restrictive and harder to sustain. Most bodybuilders will aim to eat ‘clean’ which already gives you the benefits people look for in primitive diets, but with fewer processed foods and more whole ingredients. This doesn’t force you to eliminate entire food groups, making it much easier to stick to long term and gives you a wider diversity of nutrients.

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[Clare]

I would buy a cheap portable fridge from Amazon and take it with you. Reconstituted peptides that are not stored in the fridge can lead to degradation and loss of potency.

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[Clare]

I trained upper today with a friend at their gym, so slightly different machines, but similar set up to my usual workout.

It was a really good session and lovely to have a catch up.

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

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[Clare]

I would suggest either on wake or pre bed, 3 times per week.

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[Clare]

No gym today, but I did another short run this morning with no pain. I increased the distance to 3km and just felt a slight aching in the glute towards the end. I’m going to attempt a 5km run on Thurs and see how I get on.

Aside from that I’ve had a busy start to the week with bits and bobs, getting the house cleaned, getting some work prepped and running a few errands.

I’m going to get a walk in at some point his afternoon, followed by my re-hab exercises.

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[Clare]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.[/quote]

Hey Claire,

Thank you for responding, if this split is better for upper, how would you structure a PPL split on a Mon-Fri Schedule (unable to train on weekends) ensuring frequency and rest days are adequate 🙂?

[/quote]

Push, Pull, Rest, Legs, Upper, Rest, Rest.

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[Clare]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.

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