Clare
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A lovely rest day with my husband today. I got a longer run in this morning and a bit of work done, then we went out for a late lunch at a nice new Turkish restaurant, followed by a walk and some shopping. We’ll likely watch a movie and have a cosy night in later.
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For recovery and basic health staples I would opt for Creatine, Magnesium, Vit D3&K2, Cure-Coming, Oh-Mega Pharma Pro, Ashwagandha/Unwind and Join-In
As Jordan says, turmeric is a waste of money. You need BCM-95 Curcumin found in our Cure-Coming. A quality Omega needs to be on your list too.
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I would always try to get the majority of your calories through whole and quality foods, due to the nutritional content and benefits for gut health, however, getting some of your carbs through fruit juices, honey and simple cereals may sometime be necessary, particularly when calorie needs get high, in order to reduce food volume and ease digestion.
At the end of the day, all carbs will eventually be broken down into glucose, but just be mindful that you still need all of the other nutrients and fibre you will be getting from whole, quality foods for your health.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Ashwagandha has many benefits, but is primarily used to reduce cortisol, relieve stress and anxiety, making it a very useful supplement to use post -workout and pre- bed.
It has also been shown to lower blood sugar, control inflammation, support heart health and improve fertility and testosterone levels in men.
We use the patented pharmacy grade KSM-66 Ashwagandha in UNWIND, Dream Sleep, and the stand-alone tbjp Ashwagandha .
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Bit of a different day for me today. I didn’t go to the gym, I met up with a friend instead and we went for a long hike along the Jurassic coast towards Durdledoor. A really lovely day with lots of steps racked up!
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It sounds like your body has got into a pattern.
You’re doing everything right in terms of sleep hygiene, and I assume you have a regular sleep/wake time, but your body has got into a rhythm.
I would suggest going to bed an hour later than usual for a few days, then increase that to 1.5/2 hours later for a few more days, and see if that breaks the pattern. You can then creep the time back again once the cycle has broken.
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Today’s been a typical rest day of work, cardio and walks, so nothing exciting to report. I’ve also done a lot of reading and researching. Something I love doing is keeping up to date with all things nutrition and supplementation!
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You need to find out the underlying cause so that you can rehab properly and prevent further damage. Make sure you listen to your body, rest if needed and only do movements that cause minimal pain, until you’re able to do more and increase intensity again.
Also check your form. Make sure you are executing movements accurately, with control and not using loads you shouldn’t be yet.
In regards to supplements, there is evidence that collagen is effective at helping to repair connective tissue damage and reduce pain, so this is definitely worth investing in.
If you can afford it, the following is an excellent stack for the healing and protection of joints, from bone, soft tissue, connective tissue health, to controlling inflammation and pain..
Join-In
Osteo pro
Cure-Coming
Collagen
OH Mega Pharma ProInstagram @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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Love Heart is a fantastic risk management supplement that everyone can use daily to help to keep the cardiovascular system and kidney function healthy.
Heart care is particularly targeted at improving HDL cholesterol and lowering LDL cholesterol. It will also help to reduce blood pressure and control oxidative stress.
When used together, alongside Vital support, you will get the most comprehensive health and organ support.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Today was an upper session. I added some sled pushes in at the end of this session too, as I felt I had some good energy today. I also started the day with a short fasted run.
Other than that, I’ve just had a day of work and random bits and bobs to get through.
Wide grip Lat pulldown x2
Cable row x2
Close grip smith press x2
Dips x3
Triceps cable ext s/s Cable bicep curl x3
Sled pushes 3 x 2 lengths
Ab roll outs x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Thanks guys i aware about digestion and feeling better eating clean vs dirty im purely asking in terms of body recomping will eating 250cal over maintenance whether that be dirty or clean have a different affect to my look or will it be the same as the total energy balance would be roughly the same .
Well, if your body and digestion is working more efficiently and health is in a good place, you’re going to get better results.
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What you eat will have an effect on your whole body, your gut, hormones, mood, sleep, performance and overall health, so I would always opt to eat quality, nutrient dense foods, as opposed to junk, if you want your body to run as efficiently as possible. This in turn will have a positive affect on your training performance, recovery and muscle building.
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It’s difficult to say and will largely depend on whether you’re working on a timeline and if this is for a stage prep or lifestyle cut.
Feeling tired and having sleep disrupted is all part of being lean, but it doesn’t necessarily mean it’s time to take your foot off the gas. One person’s perception of being ‘f**cked’ can be very different to another.
However, if training performance is now suffering and you’re struggling to function, then you have a couple of options. Opt for a 1- 2 day refeed, increase calories and reduce output, then push on, or if you don’t have a deadline, then you could take a couple of week’s diet break, bring calories back up and run a de-load, before continuing the cut.
Pictures and a little more context would be useful here though.
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Back in the gym today for Legs. I trained with a partner for this one and had a really good session. Those couple of day’s rest did me good.
Scale weight is stabilised at the moment, which is where I feel most comfortable at right now, so I’m happy hovering here, but will continue to react to how I feel in terms of whether to add/remove food or take more rest/increase output.
Lying leg curl x2
Adductor x2
Pendulum x2
Leg press x2
Leg ext x2
Abductor x2Instagram @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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There’s no problem eating carbs at night. Overall energy balance matters more. Place your carbs where it suits you best. Most will have the majority of carbs around the training window to support performance and recovery. Some like carbs in their last meal pre bed to help with sleep or to help fuel morning training the next day. If you have an active job, you may want carbs in every meal throughout the day. It really comes down to personal preference and need.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount