[Clare]

Your mindset is that you are ‘Deeply motivated, driven and passionate about the routine’ and you want to see how much you enjoy the process. So go for it, give it everything you have, step on stage and then make a decision as to whether you want to continue competitively or just bodybuild as a hobby/way of life. Don’t overthink this.

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[Clare]

Legs today. A good session. I’m in a nice little routine with my training atm and feel like I’ve got a good mix of cardio, strength training and functional workouts, as well as some more gentle stretching and breath work. I’m still reactive to how I feel on the day in terms of what and how much I do, but this base plan suits me well right now.

Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
GHR x3
Leg ext x2
Hanging leg raises x3

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[Clare]

Thanks alot!

Another question,

GH is released in the body when in a fasted state and at night, so as im not using exogenous GH would it make a difference for me (if possible depending on current carb intake etc) to keep carbs away from last meal and possibly even first meal? And how little carbs are needed to spike insulin to affect GH production? Say I eat some protein with a little greens that ad up to under 10g carbs?

This is way overthinking. No need to avoid carbs pre bed or in your first meal for this reason.[/quote]

But trying to focus carbs around the workout perimiter would be wise yes?[/quote]

Well it makes sense to have a good chunk of carbs around the workout, yes, from a performance and recovery aspect.

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[Clare]

Thanks alot!

Another question,

GH is released in the body when in a fasted state and at night, so as im not using exogenous GH would it make a difference for me (if possible depending on current carb intake etc) to keep carbs away from last meal and possibly even first meal? And how little carbs are needed to spike insulin to affect GH production? Say I eat some protein with a little greens that ad up to under 10g carbs?

This is way overthinking. No need to avoid carbs pre bed or in your first meal for this reason.

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[Clare]

Today has been a nice chilled day by myself. My husband’s away with work today, so I went for a nice long run this morning, took myself out for a coffee, pottered around the shops, got my nails done, then treated myself to lunch. I’m going to find a good film to watch later and have a nice relaxing evening! Bliss!

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[Clare]

Carbs don’t ‘Have’ to be lower on rest days, but generally, unless you have an active, manual job, then energy demand is reduced, so it makes sense to have carbs lower on rest days and more around training. However, we do still need carbs for recovery, so unless you are at the tail end of a prep and food is very low, then I would keep some in.

If you are looking to increase the deficit to keep fat loss moving, then firstly add in some cardio, and then when fat loss stalls again, there is room to reduce 50g carbs on your rest day first, before chipping away elsewhere.

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[Clare]

I started the day with a short run this morning, then went to my reformer Pilates class, which was another really good session. Then I’ve just had a day of reading, research and doing some work bits.

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[Clare]

Yes, increase food again until you stop dropping and begin to gain.

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[Clare]

Hi Ben. Good to see you on here documenting your first prep. You’ll learn a lot from this experience, and hopefully, if you get the bug, you’ll keep progressing and improving over the years to come. Any questions, then post them in the forum, otherwise I’ll keep following along.

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[Clare]

I got out for a run this morning and ended up doing 7km, which is slightly further than I’ll normally do fasted, but I felt good, so kept going. I then had a few jobs to do before going to a hair appointment, and now back home getting a few bits of work written up.

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[Clare]

If he can get some dumbbells and bands, he’ll have more options to create a plan at home. Here are some exercises he could choose from:

Db Goblet Squat
Db Romanian Deadlift
Db Lunges/Split squats
Db Step ups
Glute bridge (Db on lap for extra weight)
Hamstring Nordic curls
Dips
Db Shoulder press
Floor Db chest press
Pull ups
Db Back row
Db Lateral raises
Db Bicep curls
Band tricep ext (Band over pull up bar)
Band bicep curls/Lateral raises/Adductors
Hanging Knee Raises for Abs.

Obviously he’ll also need to get his diet sorted and incorporate cardio and a step count into his routine to create a deficit and enable him to track his fat loss.

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[Clare]

Perfect thank you ! Talking about accuracy, I have the exact same foods set for my plan and am sticking to them at the amounts set however sometimes a wrap is off by a gram or 2 either direction and some times the beef isn’t packaged at the exact weight each time and differs by about 2 grams either way, I have then logged that but the calories aren’t exactly on the same number. Some meals are some meals aren’t do I need to tighten this up and maybe switch to a food where it is exact to the number every single time or is a gram or two fine as long as it’s not obviously different ? For example if one day was 3700 kcal and the next day 3720 is that ok ?

A gram or 2 isn’t going to make a huge difference. Just stick to the same foods from the same brands and cook in the same way. You don’t need to then log the calories every day once you have a plan in place, just weigh the foods out, cook and eat.

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[Clare]

Take the tbJP Health stack..

https://www.tb-jp.com/products/the-tbjp-health-stack

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[Clare]

Thank you Clare ! I appreciate the clarification with the range ! Who knew maintanance was also very difficult as a beginner tracker haha I’ll eat a little more to fit in exactly 3700 kcal and I will make sure that is stable for a whole week and assess then and drop as you both advised.

I’m aware everyone is different however have you seen a trend in the duration before a stall happens ?

Maintenance is easy to figure out if you stick to the same diet plan consistently every day, and track and do the same steps and cardio each day. Adjust until the scale doesn’t move, then begin the deficit. Every person is individual, so how often you need to adjust this will depend on many factors, so just focus on your own body and the feedback you get.

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[Clare]

The floods have cleared and I was able to get to the gym today! Seeing as I missed yesterday’s upper and today I was due to train legs, I figured I’d do a full body session and hit everything.

Seated Leg curl x3
Leg press x2
Glute drive x2
Leg ext x3
Lat pull down x2
Cable back row x2
Incline Chest press x2
Dips x2
Ab roll x3

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