Clare
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I was back in the gym today for a leg session. I really enjoyed this. I’ve had a lot on recently and felt a little rushed during my sessions, but I could take my time with this one, head down and get everything done in my own time.
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! |
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Regular blood donation will help, alongside daily cardio, hard training, and avoiding foods high in Iron. Cure-Coming and Vital Support would be good supplements to take too.
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Well we had a fun evening last night and morning with no power. No light, heating, hot water or oven, and the food in our fridge and freezer is no longer usable. Fortunately it’s back on now, so I’m just warming the house back up, catching up on some jobs, and then I’m going to get out for a later run. I can’t wait for a nice, warm shower afterwards!
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What’s the question? Sounds like you’re getting enough sleep, waking refreshed and getting good progress with your goal, so keep going!
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This morning I got up for a fasted early morning run and then went to my yoga class a little later, after my first meal. I’m really enjoying these classes. I feel like I’m getting some good mobility, core strength and relaxation out of them.
This afternoon I’ve been at home getting on with some work. We’ve had a power cut for the last 2 hours, so I’m slowly decending into darkness and getting progressively colder! Hopefully we will be back on again soon.
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I don’t think you necessarily need to go into a cut based on these pics. There is still room to keep pushing, so long as appetite, digestion, progress and recovery are still in a good place. I would only run a tidy up if any of these are taking a hit, otherwise keep growing!
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Today was a leg day. My husband needed to get to an appointment this morning, and as he’s unable to drive at the moment post op, I took him in and then trained afterwards.
I managed to get a decent session in, before going back to pick him up. This afternoon we’ve both been at home. I’ve had a bit of work to get through and am planning to wrap a few Christmas gifts later before getting out for an evening walk.
Lying ham curl x3
Glute drive x3
Smith squat x2
Leg press x2
Leg extension x3
Hanging leg raises x3
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Yes, I would just go in and have a play around, see what feels good and what you can/can’t do.
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If adherence has been an issue before, then running an aggressive cut could increase the risk of binging. I think taking a slower, steadier approach would be the better option for you. I would, however, consider linking up with a good coach who will be able to guide you through. Having that accountability may be what you need.
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Today’s a rest day. I have a long list of jobs to get through today, so I’m just ticking them off one by one. I got out for a very wet run this morning and will hopefully get a walk in later to break the day up. I also want to get the Christmas tree up at some point, so may do that this evening too.
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I would eat at maintenance during your recovery time. You’ll be able to do some light training sooner than you think, as well as some walking and low impact cardio.
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As you can imagine, the number of orders that have come in are very high. Staff are working day and night to make sure all orders are fulfilled, so please be patient.
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If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.
Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.
Meal 3 I would have sourdough toast, whole eggs and avocado.
Meals 4, 5 and 6 look good.
Thanks Clar, everything in meals and water has pink salt in it or on it.
What’s the thinking behind meal 3 change up out of interest?
Also I thought fats post workout was a no no?[/quote]
For me this post workout meal would simply sit and digest easier. Also considering all you’re having pre training is carb powder, followed by a hard training session you may risk a hypo by just having another load of simple sugars, so adding a very small amount of fats could minimise this.
Meal 3 needs more protein, hence the suggestion here.
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Today I did a hyrox session with a friend at her gym. It was super tough, but really good fun! It was nice to switch things up and get the heart pumping.
We then grabbed some lunch together afterwards and had a catch up. This afternoon I’ve just been getting some jobs done around the house and doing a bit of course work.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.
Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.
Meal 3 I would have sourdough toast, whole eggs and avocado.
Meals 4, 5 and 6 look good.
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