Clare
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Bloods were 6 weeks apart, hydrated and +1h after eating.
What is a full thyroid panel? Got tsh and t4 twice and t3 once, whats more?
A complete thyroid panel typically includes TSH, Free T3, Free T4, Total T3, Total T4, Reverse T3 and thyroid antibodies.
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Do you know what the problem is with your knee? Have you seen a specialist and had an assessment or scans? It may be a case of addressing the root cause and building your strength, as opposed to avoiding certain movements altogether.
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I would agree with Hilly’s answer, but before you supplement I would re-test your bloods with a different provider and get a full, detailed thyroid panel done.
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I went along to my usual Pilates Reformer session this morning, which was really good. We added a trampoline attachment to the end, which incorporated some cardio and explosive movements. It was quite tricky and needed a lot of core control, but I really liked this element. I also ran to the class and back today, so lots of output done this morning. I have a lot of things to get through this afternoon, so I’m ready to settle down now and get through my list!
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How are you getting on with this Andy? Did you find the KLOW has helped with healing?
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No gym today. I did a 10km run this morning, after my first meal, and then I’ve just been getting on with a bit or work and sorting a few more things for our trip away next month. I have a long list of things to buy, prepare and get sorted, as we’re away over Christmas, which I’m slowly slowly getting through!
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As a natural lifter, I would aim for around 25-30% of your total calories to come from fats. I would opt for mainly unsaturated fats from foods such as oily fish, nuts, seeds, avocados and olive oil, and some saturated fat from unprocessed meats, whole eggs, coconut oil and natural yoghurt.
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Another good leg session in the bag. I opted for a Pendulum squat today, which felt really nice. Possibly my favourite squat movement.
Seated ham curl x3
Pendulum squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Around 20-24 weeks is typical, but you need to prepare your off season well and be primed and ready to begin a cut at this time. Obviously body composition and health will factor in to how long you will need too.
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Another solo upper session this morning and another good one. I really like this set up of exercises. I have a busy afternoon ahead of me with some work and appointments.
Lat pull down x2
Back row machine x2
Shoulder press machine x2
Smith Tricep press x2
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I would figure out what works best for you. Question what time you perform the best, does evening training affect your sleep, how is appetite and digestion, do you have a family or dependants to consider, do you prefer morning or evening training… ? There’s no definitive answer, so try both and see what works.
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I started the day with a run, then I’ve had a day of work and starting to prep some things for our trip away to NZ next month. I have lots of lists to write and get through, bits and bobs to buy and things to prep before we go away!
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Get quality sleep, manage stress levels, hydrate well, eat a wide variety and nutritious diet, with quality protein and minimum processed foods, make sure your personal hygiene is good, regularly hand wash and keep your clothes/bedsheets/house clean. Exercise regularly, including cardio, but also make sure you recover well between session. You may find that reducing your sessions to 4 times a week puts less stress on your body and immune system. Supplement with the ‘Must have 5’ tbJP stack, and add a multi vitamin and mineral or Greens powder to cover any shortfalls in the diet.
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I went to the gym with my husband this morning, he did an upper session, and I did Legs. He’s now doing a cycle, while I get some bits done at home. I’m meeting a friend later on for a walk and catch up too, so looking forward to that.
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That looks great and glad you’re enjoying it!
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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