Clare
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Add 2ml Bac water, which will give you 40mg/ml.
You could start low at a 2mg dose – 5 units (0.05ml), but I would do 4mg -10 units (0.1ml).
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I did an upper body session this morning. Seeing as this was my first upper session since before I went away on holiday, I held back on intensity and did minimum volume, but will start ramping things up again as of tomorrow’s Leg day.
My bodyweight is still down since coming back, so I’ve added some more carbs pre and post to my base diet. (I follow my base diet daily, however I will allow flexibility as and when, depending on how I feel/look/scale weight, or for social reasons).
Tricep ext x2
Shoulder press machine x1
Incline chest press machine x1
Cable cuff laterals x2
Lat pull down x2
T bar row x1
Cable Bicep curl x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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What you’re feeling is very normal, especially for a first prep. When you’re deep into a deficit and in routine tunnel vision mode, your brain naturally shifts into ‘Survive the day and everything else can wait.’ However, that doesn’t mean that you should completely drop the things that genuinely matter. Prep can’t become an excuse to let your whole life fall apart, it just means you need to simplify, prioritise and keep the essentials ticking over.
You haven’t messed up by having a lot going on, you’re just learning how prep actually feels in real life and not on paper. Every competitor goes through that. You will find things easier, the more preps you do and will be able to juggle things a lot better.
It’s ok to be passionate about something and put everything into it, just make sure you’re still handling the non negotiables like work, relationships, finances and health. Everything else can wait until after your prep, once you have some post show clarity and everything feels more manageable.
Absolutely Clare, agree 100%
Im not intentionally letting things go to shit or have things where once im done prep ill be in a massive hole.
Its more also about accepting, for me, im putting pressure and goals to focus on aswell as prep that im just putting two much eggs in one basket.
Financially im ok, i have the finance just for prep so im not spending every single penny on prep and neglecting the non negotiables but i have been having stalls and hits with work thats been affecting me too.[/quote]
Prioritise. Focus on the most important things each day, so that you don’t get overwhelmed. It sounds like you have your head screwed on, so don’t let the hormonal rollercoaster and emotions of prep get the better of you. Keep us posted.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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What you’re feeling is very normal, especially for a first prep. When you’re deep into a deficit and in routine tunnel vision mode, your brain naturally shifts into ‘Survive the day and everything else can wait.’ However, that doesn’t mean that you should completely drop the things that genuinely matter. Prep can’t become an excuse to let your whole life fall apart, it just means you need to simplify, prioritise and keep the essentials ticking over.
You haven’t messed up by having a lot going on, you’re just learning how prep actually feels in real life and not on paper. Every competitor goes through that. You will find things easier, the more preps you do and will be able to juggle things a lot better.
It’s ok to be passionate about something and put everything into it, just make sure you’re still handling the non negotiables like work, relationships, finances and health. Everything else can wait until after your prep, once you have some post show clarity and everything feels more manageable.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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A rest day from the gym today. I got out for a run early this morning, before the heat hit, then the rest of the day has just been work, jobs around the house and trying to keep cool!
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What’s the reason for wanting to do sub q and not IM?
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Today was my first session back in the gym in 2 weeks so I controlled intensity and volume, so as not to completely f myself up! It felt good to be back and I’m looking forward to getting back into somewhat of a routine again.
Lying ham curl x2
Belt squat x1
Leg press x1
Leg ext x2
Tricep ext s/s bicep curl machine x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hi Ollie. Have you managed to find a decent therapist in your area to have a look at you? If so, what’s the update?
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Today’s a rest day, starting with a 10km run, then my husband and I went along to Poole Quay for a walk and some lunch. We didn’t realise that there was an annual Pirate event going on there today!.. so it was extremely busy and full of stalls, people dressed up, music and street food. We spent a bit of time walking around and now back home for a chilled afternoon.
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I’ve heard mixed reviews, but seems to make more of a noticeable difference when already quite lean.
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I did a short, fasted run this morning, then went along to a one-to-one reformer Pilates session. I find the one-to-ones really beneficial to get the techniques absolutely spot on, and the moves are much more challenging when you do them properly and with good control!
The sun is out today, and my husband is home from work, so we will probably get out for a walk together later and I’m having an off plan meal this evening with him too.
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You can inject just above the elbow on your upper arm, instead of the forearm if it feels more comfortable. If you’re managing to get the injection in though, it will be doing the job, so I wouldn’t worry.
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I would try reducing your sodium intake and increasing your fluid intake, and drop cardio for a couple of days and see if things improve.
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I feel a lot more refreshed today! I got out for a 10km run this morning, which felt really easy, compared to the heat and hills I was tackling on holiday! The rest of today will be spent doing a bit of admin and work bits, then back to my Pilates class tomorrow, a run on Saturday, then in the gym for my usual Leg day on Sunday.
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Some people don’t need as much sleep as others, so if you’re waking feeling refreshed, don’t overly analyse what a tracker is telling you. However, if you feel that a little more sleep would be beneficial, then looking at reducing your fluid intake closer to bedtime and adding a little more salt to your pre bed meal might help. Adding a couple of kiwi fruits to your last meal might also be worth giving a go. Kiwis naturally contain melatonin and are a good source of serotonin, which can help towards restful sleep.
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