Clare
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You don’t need to force yourself to do anything that you don’t want to. You sound mentally and physically drained. So begin by simplifying your diet. Eat foods that you know you can eat and digest well. Look to adding plenty of nutritious and fermented foods to support your gut and appetite. Then just get outside in nature and walk to begin with.
Once you feel more energised, if the gym still doesn’t excite you, then look to other hobbies or activities that may do. Run, join a team sport club, take up climbing, boxing, tennis, mma. There are so many more options than just the gym.
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I had a really good Leg session this morning, although I feel like my body needs an energy boost and re-feed, so will be eating some extra food over the weekend. The scale has dropped slightly too over the last few days too, so makes sense.
Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If your training is still progressing, I’d hold off increasing calories just yet. Scale increase isn’t always linear and may still jump up. If no change after another week though, I’d look to adding an extra 300 calories. Where you place these calories is up to you and where you feel you need them most, depending on high high food is right now. I would personally increase carbs initially.
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I went to get my monthly soft tissue and chiropractic treatment this morning. I like go every 4 weeks to keep on top of my joint mobility and alignment and if needed, work on specific areas of concern.
No training today, just the treatment this morning and then an afternoon of work. I’ll get out for a walk later this evening too.
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We’ve had some good anecdotal feedback on the Natty stack, so it would definitely be worth trialling as a natural athlete, if your funds allow. You will utilise protein more efficiently, which in turn will have a positive effect on strength and muscle building. Recovery will also be improved by an increase in nitrogen balance, and you will look and feel fuller.
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I joined a circuit training session at the camp gym today, which incorporated several upper body exercises, core and cardio based movements. It was very fast paced and intense, but loads of fun (kinda!) and I love a challenge! I had planned to just do my usual bodybuilding-style upper session today, but I slept well and feel good today, so when I heard this was on I decided to get involved.
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Yes, Absolutely. Take 4 caps immediately post training and that will get your body back into a parasympathetic state fast, reducing cortisol and helping you to recover quicker.
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You will have laid down some fat and caused some inflammation and water retention. You have two choices, either continue with your gaining phase now and hold calories where they are initially to allow some re-comp before making further changes. or cut back down and start again from a leaner point.
It’s very normal to put a few kgs on post show as your body fills back out with water and glycogen, so 3kg above stage weight is reasonable to begin a gaining phase from imo.
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I started today with a short, fasted run, then went to train legs later in the morning, which was a really good session.
This afternoon I met up with my Mum and Step dad, as it’s my Mum’s birthday next week and I won’t get to see her before then. We had a lovely catch up, coffee and walk together.
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Get the full tbjp Health stack if you’re assisted for organ protection and cardiovascular health. The Heart Care in particularly will have a positive affect on HDL, but combined with Love heart and Vital support you will have much more comprehensive health benefits.
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Today’s a rest day from training for me, but I did a 7km run this morning after my first meal, which felt really good. I don’t think I’ll ever do long distances again, as I’m more suited to shorter, faster runs, but I may enter some 10km events in the future.
This afternoon I’ve just been getting on with some work bits and getting random jobs done.
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Yeah could have been maybe just a once off
But 2 sets IMO is very little to not progress ??You may have had slightly less sleep the night before, was under more stress, were less hydrated, didn’t take enough rest between sets, the smith machine may need oiling, you were distracted, the set up was slightly off… Maybe those 5 reps you got, were actually better quality reps than the 6 you got previously, which means you did progress. Don’t over worry about it.
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Don’t overanalyse one bad session. If you went in doing everything the same, within your control, then there’s nothing more you could have done on that day. Continue as you are and see how the next few rotations on that same session go. If progress continues to decline, then look at your recovery/food/training volume/exercise selection, otherwise it may just have been a one off.
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A good session today. I did a full body workout, as I missed last Friday’s legs, so did 2 push, 2 pull and 2 leg movements, then finished with some sled pushes and pulls.
This afternoon I’ve been getting on with some jobs around the house and keeping an eye on a couple of comps going on this weekend for results.
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It depends what dosage you’re aiming for?
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