[Clare]

I had a brilliant leg session today, really enjoyed it. It’s good to have a session where I can ramp the intensity up more now that my hamstring is on the mend 🙂

Lying ham curl x3
Smith squat x2
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]

Lay out the meal plan for us to look at, including drinks and supplements.

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[Clare]

I did a nice 10km run this morning after my first meal. The weather has cooled down a little now in the UK, so it was pleasant in the sunshine. My husband and I then popped out for some lunch and we’ll probably get out for an afternoon walk later.

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[Clare]

I would check fasted on wake, post meals, and possibly pre bed to see how well you’re clearing carbs. A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L to show you’re using carbs efficiently.

You could also check pre bed to see whether late meals are keeping levels elevated, which could possibly affect recovery.

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[Clare]

I started the day again with a short run before my first meal, then went to my Friday reformer Pilates class after eating. I’m still really enjoying these sessions and have found them very beneficial for my hamstring re-hab, as well improving my core strength.

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[Clare]

Synovitis is caused by inflammation of the synovial membrane that lines the joint, usually from overuse, so my first port of call would be rest. I’d then go and get yourself checked out by a decent therapist or physio who can confirm what’s going on. BPC-157 and TB 500 could potentially benefit you, alongside re-hab and gentle re-introduction of movements. Consistent use of natural anti-inflammatory supplements would be advisable too, such as Cure-Coming, Join-In and Oh Mega Pharma Pro.

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[Clare]

I have a busy rest day today. I did a short run first thing, but no gym, then a full day of appointments, work and a long to-do list to get through!

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[Clare]

I decided to try a 10km run today, after my first meal, and it felt good! No pain, just a little aching in the hamstring towards the end, but nothing significant. The rehab, in combination with the peptides has really helped to speed up my recovery.

Aside from that, I’ve been working on a new little business venture today, which I’m super excited about. It’s going to take a lot of foundational work, but hopefully worth it in the end!

Sounds like your getting close to 100% now Clare.

Did your incorporate Nordics into your hamstring routine?[/quote]

Hi Greg, yes it’s feeling much better thankyou. On my rest days when I do my re-hab exercises, I’ve been doing a set of Nordics, alongside isometric work.

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[Clare]

You’re definitely lean enough and in a good position to start a push up from here in my opinion. Yes you could keep dieting and get even leaner, but at your age your body will be very responsive, so I wouldn’t waste any time and get growing.

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[Clare]

I had a really good leg session this morning. I’m able to load movements much more now that the hamstring is on the mend. I’m still being very controlled with my reps and cautious not to push to failure yet, but I’m making good progress.

Seated ham curl x3 each
Belt squat x2
Single Leg, Leg press x2 each side
Glute drive x2
DB Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

As Meg says, allocate volume to body parts that need it most and are slower to progress and respond. For the areas where you’re progressing well, don’t change anything.

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[Clare]

I trained upper this morning with a friend. I followed their session, so a slightly different set up, but all good and we had a really good session together.

Side note – Hamstring feels good today too!

Tricep press down x3
Pec Dec x3
Shoulder press x3
Lateral raises x3
Lat pull down x3
Back row x2
Bicep curl x3

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[Clare]

A meal plan is only ‘optimal’ if it suits the individual. You’re progressing well, which is great. However, if you’re struggling with bowel regulation, I’d look to adding more leafy green veg meals 3 and 5. I’d also mix in 10g chia seeds and 10g flaxseed to the yoghurt in your last meal.

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[Clare]

I think this is way overcomplicating things. Just get in an easily digestible protein and carb source within 30-60 mins post training.

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[Clare]

Think the image is on now 🙂

Fantastic work there Greg!

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