[Clare]

I think eventually this will catch up with you. It may well be working for you right now, but I do believe that rest days are still necessary in order for your body to repair, adapt and build new tissue. If it’s the phycological element of needing to be in the gym, then you can always do some form of LISS cardio on your rest days, which can also help with recovery.

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

[Clare]

I trained an upper session this morning. The weather is extremely hot today, so a very sweaty one, but really good.

I’m going to have some extra food today as I feel I need it. My scale weight is on the lower side of where I like to hold it atm, so I don’t want to drop any lower. I may increase my food for another day too, but I’ll see how I feel/look tomorrow first.

Lat pull down x2
Back row x2
Incline smith chest press x2
Shoulder press machine x2
Dips x2
Cable cuff laterals x3
Tricep ext s/s Cable Bicep curl x3

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

[Clare]

Completely agree with the team here. You are far too young to take any kind of peds. Your mental development could be significantly impacted while you are still developing. Focus on your health and naturally supporting your hormone levels through diet, health supplementation and exercise. Don’t do anything too extreme, mange your stress levels, get plenty of quality sleep and eat a nutritious diet, rich in healthy fats, protein, quality carbs, fruits and veg.

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

[Clare]

Today is a rest day. I did a very short, steady 2km run this morning, which felt ok. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning the house, doing a bit of work and I have a dental hygienist appointment this afternoon.

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

[Clare]

Today is a rest day. I did a very short, steady 2km run this morning, which felt good. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning the house, doing a bit of work and I have a dental hygienist appointment this afternoon.

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

[Clare]

I don’t track personally, I just make sure to salt every meal with approx the same amount. Around 5g pink Himalayan salt or sea salt across a day is usually a good amount for most, but it will be a case experimenting to see how you feel. (Too much salt can cause excess thirst, bloating or higher blood pressure, while too little can cause fatigue, dizziness, muscle cramps, headaches or strong salt cravings). If you sweat a lot or train more frequently/intensely, you may need more.

Getting a blood test can show your potassium and sodium levels more accurately.

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

[Clare]

I had a pretty good leg session this morning. I managed all movements with no pain. There’s still a slight loss of power and a slight pull through the glute, but at least I can still train legs while I work around this annoying niggle. It seems that running is the main trigger, so I need to hold back on that while I rehab.

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

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

[Clare]

Hi R how are you getting on with this?

Any update on the process?

Hey mate sorry for the delay. just like that consultation and surgery all done. It was a complete tear. In terms of recovery i’m just training legs x 3 a week and light physio on the upper body.

How much bpc + tbh500 would you recommend? Currently taking 6iu GH as well[/quote]

I’d do 1mg morning and night of BPC157 and 1mg TB 500 and GHK CU daily for 6-8 weeks.

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

[Clare]

Today is a rest day. I managed to do a very short, slow run this morning and it felt ok, so with the rehab exercises, stretches and sensible reintegration of running again, I’m hoping I can get over this little niggle and get back to full functioning capacity again!

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

[Clare]

Plan ahead and be prepared. This will take the stress away for you. There’s no need for travel or a holiday to completely throw you off the rails.

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

[Clare]

Your weight is down unless im reading this wrong and as your in a gaining phase the obvious answer would be your definitely not eating enough.

However the caveat to this would be if you are looking much more muscular overall with improved body composition as this would indicate you have been able to drive a recomposition effect which may be a good move based on starting point etc

If not then you defo need imo a 2-300kcal bump

I completely agree with this advice.

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

[Clare]

Sounds like it’s more of a mental association more than anything else. You’re remembering how you felt after eating and feeling nauseous and almost talking yourself into getting that feeling back.

I would write down all of the food you know you enjoy and can digest well. Don’t include anything that you doesn’t sit well or you don’t particularly like. Then create a meal plan. Keep macros at just above maintenance to begin with and meals at least 3 hours apart. Include plenty of fresh fruits, greens, quality meats and easily digestible carbs. If you can tolerate fermented foods, such as sauerkraut, kimchi and Greek yoghurt, these will be great for your gut health too.

On wake, have 10g glutamine and lemon juice in a big glass of water and do some kind of movement, such as a walk or low intensity cardio, before eating.

Take short walks before meals, if possible, to increase your appetite.

Avoid any energy drinks or pre workouts for now and stick to black coffee.

Once you begin your plan, monitor feedback and only increase your food when necessary, and slowly.

I would personally avoid any off plan meals during this phase 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

[Clare]

I didn’t run again this morning, just to give my glute a more of a rest. I went along to my usual reformer Pilates class a little later in the morning, which was really good, and I managed to get a nice stretch in at the end too. Back home now to get some work done, and then I’ll spend some time with my husband later after he’s done a cycle ride.

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

[Clare]

My first question would be, why are your sessions lasting 3-3.5 hours?

In terms of when to take your EAAs, I would just take them in one shot at a time which would be the midpoint between your pre and post meals, but I would first address your session set up and cut that time down. It seems unnecessarily long.

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

[Clare]

Today’s a rest day. No run today as I went to see my therapist this morning to get some treatment on my glute.. and for an all over assessment. She did some thorough testing to begin with to rule out any structural or back issues or nerve impingement, and then did a mixture of chiropractic work, acupuncture and soft tissue massage. It does appear to stem from the piriformis area, but could also be the beginning of a tendinopathy or inflamed bursar, so I need to careful with what I do and make sure to rehab it properly.. and not just ignore it and continue my running!

I won’t walk later, as I want to completely rest today, so I’ll take advantage of the time and get some more work done this afternoon.

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