Clare
Forum Replies Created
-
Take them AM and/or PM, away from training
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
Today’s a rest day. I managed to get a run in this morning before the heavens opened and it poured down. It hasn’t stopped raining since, so I was very lucky to miss it!
We’ve had a cosy day in since then and I’ve pottered around the house, caught up on some work and will likely find a film to watch later. I have a bit of food prep to get done at some point too.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
You’re probably increasing your weights too soon. I would be patient and wait a couple more weeks and you’ll likely surpass the 8 reps. You don’t have to always add weight or reps every single session either. Progress comes in many ways, including executing a rep more controlled than the week before.
I would also consider switching your rep ranges up and do some sets in a higher bracket.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
I had a really good leg session today. My body and mind are both in a great place right now!
Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
Have all of your meals prepped with you and spread your meals apart as you usually would. I’ve had frozen meals and ice packs taken away from me before, so I make sure I eat the whole food meals, that need to be kept fresh, first, and have powdered meals or those that will keep longer, later on in the journey (Just match your macros, as some meals will likely be different to your usual plan).
Buy plenty of water after you get through customs and drink more than you usually would to prevent dehydration and bloating.
At the end of the day, it’s only one day of travelling. Your body will cope and normalise, and there is no need to stress. Sleep whenever you get chance.
There will obviously be a time difference the other side, so once you get there you will need to figure out a new sleep and meal schedule, but after another day, you should have that sorted, then it’s back on plan. I would advise getting some Dream Sleep to help get your circadian rhythm with the time shift.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
Today is a rest day. I started the day with a run and watched the most beautiful sunrise. I love my warm beach runs when I’m away on holiday, but there’s something about getting out in the cold, crisp air on a dark morning in the UK, especially when the sky is clear and I get to see the sunrise.
I’ve been doing a lot of research and writing today. I like to keep up to date on all the latest nutrition and supplement studies and really enjoy writing up articles and posts with what I’ve learnt. I’ve also been out on a walk and got some supplies in to do some baking with my daughter later.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
I would risk bundling them in hold luggage. You should be fine.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
I decided to try out Yoga for the first time today. It’s never been something I’ve been interested in the past, as I thought it was a bit airy fairy and not hardcore enough, but now I’m more focussed on my wellbeing and looking after my body more holistically, I thought why not, and it turns out, I really enjoyed it! It was a one to one session, so the tutor was able to make sure I was doing everything correctly and working on my breathing throughout, and I think this will be really good for my mobility and mental wellbeing moving forward, so could well be a regular weekly occurrence!
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
You may be able to progress consistently up to a point, but will likely hit a wall at some point, or be able to progress even further with more rest. We need to allow time for our bodies’ to repair and build new tissue, before we break down that muscle down again. This is how we get stronger and grow.
I would definitely add in more rest days and run Upper, Lower, Rest, Upper, Lower, Rest, Repeat OR Upper, Lower, Rest, Upper, Lower, Rest, Rest. You can always go to the gym on your rest days and do some cardio and core/mobility if you feel you ‘need’ to be in the gym. I think it’s mentally beneficial to have time away though.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
A 40 protein/40 carbs/20 fat percentage split is probably the best place to start if you have no experience and this is your first cut. Have a daily step count to hit every day (This is all movement outside of training and cardio). 10,000 steps a day is a good place to start. Then follow the plan and tweak if you need to until you see a slow and steady fat loss. Continue until things stall for more than 5-7 days, then add in some cardio. Introduce cardio on rest days first, then gradually increase, and add in extra days when needed. Once output has been increased you can look to dropping some food at the next stall (Approx 200-300 calories).
When you say tweak it until I see slow and steady fat loss what does that mean exactly? Also when things stall for 5-7 days after making that first kcal decrease how much cardio should I be looking to increase per calorie jump as I know it’s not good to do both low food and high cardio? For example once fat loss slows on the 1st cal decrease I then can go ahead and add in a little bit of light cardio on my rest days and then once the fat wall slows from that, go ahead and make another food decrease yes? Thanks for the clarity[/quote]
If when you first start following your plan you don’t drop any fat or start to increase in scale weight, then ‘tweak’ your overall calorie intake until you are in a deficit and start dropping.
Once fat loss stalls, add in 30 mins cardio on rest days to begin with. From then on, you can increase cardio duration and/or introduce fasted cardio into training days too, before dropping more food.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
I trained Legs today with my training partner. I followed his current set-up, which felt really good. This is the only session that lines up together with our plans right now, plus I am very much more instinctive with my training atm, so I don’t want to ever let him down for any sessions, so I’ll jump in on a Tues Leg day with him whenever I can. We both had a very good session and was good to catch up.
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! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
It will depend how active you are on the rest days, but generally energy demand will be lower on rest days, so I would drop some carbs, which would typically come from you pre/intra/post meals.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
A 40 protein/40 carbs/20 fat percentage split is probably the best place to start if you have no experience and this is your first cut. Have a daily step count to hit every day (This is all movement outside of training and cardio). 10,000 steps a day is a good place to start. Then follow the plan and tweak if you need to until you see a slow and steady fat loss. Continue until things stall for more than 5-7 days, then add in some cardio. Introduce cardio on rest days first, then gradually increase, and add in extra days when needed. Once output has been increased you can look to dropping some food at the next stall (Approx 200-300 calories).
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
Today is a rest day from training. I did a short run first thing, then got a bit of work done, before picking my sister up and going to do a walk along the Jurassic coast; towards Lulworth Cove. We then stopped for a nice lunch before I dropped her back at my Mum’s.
Back in the gym tomorrow, which I’m excited for!
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
The fact that you’re questioning it suggests that deep down you know that you need a rest, so take the week off and recharge your body and mind. It won’t do you any harm and will actually help you to continue to progress when you return.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount