[Clare]

We arrived back home yesterday afternoon and got all of the unpacking and washing done straight away. Today has just been a day of getting back into routine, doing some shopping, food prep and getting a few work bits done. I was just going to wait and see how I felt when I woke as to whether I would train today, but in all honesty I feel pretty exhausted, so I decided to rest and will likely get back into my training routine as of tomorrow.

I weighed myself this morning and I’m actually down 1kg from my pre holiday scale weight and look quite lean. I ate when and what I wanted, however I’m still always mindful with my choices. I ran every morning and walked quite a bit, but didn’t do any weight training. I’ll see what my weight does over the next week, once I’m back eating normally and back in the gym, as I’ll probably fill out a bit again, but if I don’t gain any weight back I’ll add in some more food.

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[Clare]

I’d add a serving of protein to your pre workout meal, otherwise it all looks good if the food digests well for you and feel you are fueled adequately for training and recovering well.

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[Clare]

As a natural athlete, reaching low levels of bodyfat will inevitably crash your testosterone level. Managing stress levels, training volume and getting back into a surplus straight away, with adequate levels of fats will help. You could consider taking the tbJP NED stack, alongside OH Mega Pharma pro too. As Ryan says, if you don’t bounce back, then TRT might need to be an option for health and quality of life.

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[Clare]

That’s not a known side effect or anything I’d be concerned with. As Ryan said, the only thing to be wary of is high doses causing digestive disruption, but at that dose you should be fine.

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[Clare]

We had our last day in Alicante yesterday and we fly back this morning. We’ve had the most amazing time. I’ve done some beautiful beach runs, relaxed on the beach, done some lovely walks and exploring, and ate plenty of good food. Back to reality and routine now!

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[Clare]

It’s our last day here in Alicante. Yesterday was another beautiful day and it’s set to be hotter today, so we’re going to make the most of it before we return to the UK!

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[Clare]

For me personally. I’d do 1 serving of magnesium on wake, 1 serving of magnesium post workout and Dream Sleep pre bed.

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[Clare]

Nothing wrong with continuing to get soft tissue treatment during prep and will only be beneficial, unless you have a therapist who doesn’t know what they’re doing!

The only advice I’d give is to stop it a week to a few days out to prevent any remaining inflammation on show day.

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[Clare]

We visited the old town today and had a wander around, stopped for lunch, and then spent the rest of the day on the beach. I’ve been out for my early run this morning, had breakfast, and we’re now chilling by the pool looking out to sea and planning the day ahead.. heaven!

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[Clare]

I would push it for the last 4-5 weeks and get in and out, so that you don’t waste any more growing time.

I would increase steps to 13,000 and LISS cardio to 20 mins fasted, daily.

Reduce TD and RD cals by 500-600 (Carbs mainly).

Take Kuba’s advice on SLU.

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[Clare]

Yesterday was another stunning day of beach walks, relaxing and good food.. absolutely loving it here ☀️

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[Clare]

Yesterday was filled with lots of walking, exploring and eating good food. My mindset towards the gym and eating is so much more relaxed now when on holiday. I love my early morning runs, but I’m so much more in the moment with everything. Being regimented and disciplined to a routine certainly served a purpose in my competitive bodybuilding days, but now able to say yes more, just relax when I want to and enjoy the people I’m with. That being said, I’m still very much aware of what I eat, and my fitness and health, it’s just not surrounded with stress.

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[Clare]

Just take things more slowly this time around. Aim to drop 0.5-1lb per week. Monitor your scale weight, physique and performance and make changes if fat loss stalls after each week or two by increasing output/reducing calories as needed to continue a steady drop.

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[Clare]

We had a lovely, chilled relaxing day at the beach yesterday and ate some good food. We plan to do a little more walking and exploring today. I got out for my early morning run this morning and watched the sunrise 🙂

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[Clare]

It’s very rare I feel any one should train obliques.

Forearms yes if you find you have grip issues and/or very small forearms

I’m with Hilly on thiis. I rarely see a need otherwise.

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