Clare
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Hi everyone,
Sorry for the late reply I haven’t had internet access for the past few days. Here’s my current fiber setup that I’ve been trying:
Meal 1
100 g blueberries
100 g oats
Meal 2
100 g pineapple
100 g carrot
100 g green beans
Meal 3 (pre-meal)
I don’t take any fiber in this meal
Meal 4 (post-meal)
100 g banana
Meal 5
100 g pineapple
100 g carrot
100 g red pepper
100 g broccoli
Meal 6
100 g pineapple
100 g carrot
100 g red pepper
100 g spinach
This is my current fiber intake plan. I’ve been running it for a while to see how digestion feels.
Do you have any suggestions or changes you’d recommend?
How do you feel with this amount? How is digestion and stool frequency? What are your other carb sources? If food volume is high you may struggle to continue with this amount, but it’s all down to the individual.
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After what meal do you train? You could add in a Cream of Rice, Whey and berries meal pre or post workout. If the rest of the foods digest well and you enjoy them, then all good. I would maybe add some more fruit and veg if possible though.
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Today’s a rest day and I went to pick up my youngest daughter after visiting her sister in Thailand for 3 weeks. It’s so lovely to see her and hear about all of the adventures they’ve been having. My eldest and her boyfriend and now heading back to New Zealand to continue their travels over there. Hopefully my husband and I, along with our youngest will be able to go and visit them for a holiday and the end of next year before they return to the UK.
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On paper this looks fine, providing everything digests well and performance in the gym is good. Then it’s just a case of following it and monitoring feedback, ensuring a steady increase in scale weight and growth. Using IN-Sure before your high carb meals will help with carbohydrate utilisation and insulin sensitivity too.
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Based on these pics, I’d continue with a steady gaining phase.
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I trained upper today. This is the first upper session in a while, so I held back a little on intensity and volume. I’ll do one rotation of training before I begin to ramp things up again. It was a good session none-the-less and feels good to be back in the gym!
Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x1
Tricep press down/Bicep curls x2
Lateral raises x2
Ab roll x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If you want to be as optimal as possible, I’d save the beef for the next meal and have whey post workout, with a fast digesting carb. This will enhance the post workout recovery process.
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Today has been a lovely rest day. My husband booked me in for a reflexology treatment, which was heavenly, so I’ve been floating on air ever since! I got a run and a few jobs done beforehand; thankfully; as I feel so chilled now.
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You’re likely getting enough fibre if food volume is high, but I would just make sure you’re including a portion of green veg with meals and a minimum of 2 servings of fruit per day. If you’re struggling with this though, add in Veggie-Might, which is a greens powder that will cover any downfalls in nutrients.
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Yeah maybe the fact that I’m doing a bit of an aggressive cut wouldn’t help me either
I think 1 more week I should be good to go again
Just the fact it’s taken me this long to realise
Chill. You have plenty of time ahead of you to progress. There’s no need to panic or rush anything or you’ll just end up binging or needing more time off the gym. Be sensible and take things slowly.
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You think I should do a slower cut so ? Instead of just trying to get it off asap ? There’s about 3kg to come off being honest[/quote]I’d just keep diet where it is now, train hard, keep some cardio in, allow some re-comp and only increase food again once you have gained some good performance progress (but don’t force it!) and lifts are stalling again. Be patient.
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Yeah maybe the fact that I’m doing a bit of an aggressive cut wouldn’t help me either
I think 1 more week I should be good to go again
Just the fact it’s taken me this long to realise
Chill. You have plenty of time ahead of you to progress. There’s no need to panic or rush anything or you’ll just end up binging or needing more time off the gym. Be sensible and take things slowly.
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Yes of course it’s normal to lose a bit of strength after having some time off. Coming out of a show and putting your body through the additional stress of overeating too, will all impact your performance.
As Jordan says, draw a line under what has happened. Re-set all of your weights and start a clean slate. Don’t try and chase loads you’ve previously done, just build back up again slowly, with controlled form and you’ll make some good progress.
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Back in the gym today. It feels like forever since I last trained, but I’m excited to lift some weights again. I love my running, cycling and trying out other activities, but lifting gives me a different kind of buzz. I trained legs today, nothing too crazy since I’ve had some time off, so enough to get some stimulus, but not so much that I’m unable to walk or function tomorrow!
Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Thank you!, if bulking, 2 servings of veggie protein powder then whole foods?
If that works for you, that’s fine.
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Today I went to get a full body deep tissue massage. My legs felt very heavy from all of the running and cycling I’ve been doing recently, so it was well needed and I feel super relaxed right now!
Other than that I have been doing some work bits and jobs around the house. Tomorrow I’ll be getting back to the gym after over a week off, so very excited to get back to it.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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