[Clare]

You have to do what works for you and figure out where you need to prioritise your time to suit your lifestyle. Sounds like you’re managing this well.

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[Clare]

A great start to the week so far. I got a 10km run done this morning and have been getting through a long list of jobs. Some work, some admin, some house jobs, and planning a little holiday getaway next month. I’m taking a quick break for lunch now and will get out for a walk, before getting back to it.

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[Clare]

I’d say bump another 300 calories training day, 200 rest day

I agree with Sas here.

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[Clare]

Back in the gym for a Leg session this morning.. and really good one! A couple of day’s rest seemed to have done me some good. Energy and strength felt amazing!

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

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[Clare]

I’ve just had a look and it’s working fine.

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[Clare]

If you like them and feel you get some benefit from them then, then keep them in. I don’t think they’re a game changer by any means, so I wouldn’t stress over it.

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[Clare]

I’ve taken today as my usual rest day, even though yesterday ended up being a rest day due to my tattoo sitting. I still went out for my morning run and will get back in the gym tomorrow as usual. I’ve had my forearm tattoo completed as a full sleeve, which I love!

Today is just a day at home, pottering, getting a bit of work done and spending some time with my husband. We’ll get out for a walk together later too.

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[Clare]

Step count is simply movement outside of training and cardio, so there’s no need to focus on any heart rate zone. Steps can be accumulated through walking and daily activities,so simply hit your target goal and don’t overthink it. You will look flat regardless at the tail end of a prep/cut, so it will be a case of managing stress and reducing output towards the end, before filling back out.

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[Clare]

I had a full day tattoo sitting today, so not a lot to report! I did a short run first thing to get some movement in, then have pretty much been sat down for the rest of the day.. I’m completely exhausted now!

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[Clare]

EAAs mid training and complete protein from foods for meals. Protein powders can be used in some meals for convenience or for quick delivery, such as pre and post training.

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[Clare]

Today is a rest day from training. I did a nice long run this morning along the coast, which was lovely. I really enjoy my runs for my mental head space and the feeling of getting the heart pumping in the fresh air.

The rest of the day has been getting through a long to-do list of bits and bobs and getting through them slowly, but surely!

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[Clare]

I don’t see any issue wearing the single ply knee sleeves. They can help to keep the knee joint warm and gives a bit of extra stability and confidence so reps feel smoother and more controlled. Single ply sleeves offer only a light compression with more mobility, whereas double ply or thicker neoprene sleeves give a slight rebound and more support. I personally use the single ply for every leg session, but I would only advise using the thicker ones if you have any existing knee issues or constantly doing heavy work such as in powerlifting or strongman.

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[Clare]

What do you mean by dedicating a whole day to cardio? I think the issue here is that you’re trying to rush a cut by going so aggressive, and you’re now struggling to adhere. I would take it more gradual, then you wouldn’t have to be so extreme and will be able to control your hunger more. Retaining the muscle you have built during your gaining phase will be more successful too if you take things slower.

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[Clare]

Legs this morning. I felt really good going into this one and had a really good session. Then it was back home to get on with some work. I’m meeting a friend later for a walk and have some shopping and food prep still to get done at some point, so a nice busy day.

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

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[Clare]

If time is limited, then PPL would probably be a better choice. If you also can’t train on Wednesdays or Saturdays, then maybe this set up would work for you:

Mon – Off

Tues – Pull (with a hip hinge)

Weds – Off

Thurs – Legs

Fri – Push

Sat – Off

Sun – Legs/Arms

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