[Clare]

Not at all. You will learn a lot from coaching yourself. It’s easy to blindly follow a plan when working with a coach, without questioning anything, which can be great further down the line when a relationship has been built, you are at a high level and need that thinking and questioning taken away, but in the early stages it will allow you to listen to your body more, react, trial things out and find out exactly what works for you.

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[Clare]

I’d have a carb heavy meal pre bed, then on wake, focus on hydrating well. Have a drink of MPS Max/EAAs with Sustain/Performance Fuel if you don’t want to eat, or MPS Max/EAAs with a banana, dark chocolate and pink Himalayan salt.

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[Clare]

I did my first upper session of the week this morning, which felt good. My upper body strength is creeping back up again. I also got another short run in first thing, which I’m really enjoying. It’s a nice start to the day.

My daughter has had a day off work today, so once we had both been to the gym and I had got a bit of work done, we went out for the afternoon, had a walk, looked around a crystal and candle store, spent too much money then came home!

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[Clare]

Completely person dependant. Do what works best for you. If you don’t have a very active job, then reducing by 2-300 cals on rest days is usually a good approach. Some simply take out their intra drink and keep the rest similar.

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[Clare]

I fancied doing a run first thing when I woke up, then I went in for a Leg session later in the morning, which went really well.

If I wake up, feel energised and have slept well, then I’ll quite often do a run, regardless of whether I’m training that day. I’ll just keep those runs slightly shorter.

I’m still looking to get a good gravel bike, as I really want to have another option of getting outside for a different form of cardio. My husband is very much into road biking and I have a friend who does gravel biking, so I’ll be able to get out more with them on rides. I just need to make a decision as to what bike I want!

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[Clare]

That would highly depend on your starting weight, how much bodyfat you have to lose, the time frame you have to lose the weight, and whether you’re assisted or not.

We need some more info.

2g anabolics total, 6iu gh. I weigh 121kg at 183cm. Hard to say what my bf is at, but i think i need to lose about 15kg to get really shredded, goal is to do it in 12 weeks.[/quote]

With that info, Meg has given you some great advice.

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[Clare]

That would highly depend on your starting weight, how much bodyfat you have to lose, the time frame you have to lose the weight, and whether you’re assisted or not.

We need some more info.

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[Clare]

As Hilly says, the theory is to fill triglyceride stores before carb loading to supersaturate the muscles and create a ‘fuller’ look. How much of a difference this actually makes though is questionable. I think adding some more fats during peak week, alongside carb loading is enough.

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[Clare]

A really good, productive rest day for me today. I started the day with another very wet run! It seems we were spoilt with all of the dry, sunny weather and now it’s just constant rain, but hey! I quite like a run in the rain when it’s not too cold.

I’ve been getting quite a bit of work bits done, cleaned the house, run a few errands and went out for a nice walk and coffee by myself.

I feel ready for the week ahead!

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[Clare]

Condition is there 100%
Just coach orders to keep everything the same

In that case, if you’re working with a coach, you will have to trust what they are telling you. If you have any questions or concerns, then have a conversation with them.

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[Clare]

The POA was keep cardio in all week and zero carb until carb up 2 days before show .

I would be inclined to start reducing that output going into your last week (unless condition still isn’t where it should be). This will help to drop some stress.

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[Clare]

This will most likely be down to your body being stressed and holding inflammation and water. What’s your plan going into peak weak?Have you already reduced output?

When are you planning on adding more food?

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[Clare]

Another good session today. This is my upper session, with hip hinge.

I’m really enjoying this new set up atm.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x3
RDL x2
Tricep press down x3
Lateral raises x3
Ab roll outs x3

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[Clare]

I’m actually in agreement with Ryan. You’re going to get yourself into a cycle of dieting, over eating, spinning your wheels in the gym and making no progress. Stay in a small surplus, train hard, rest and grow. After a few months of growing, run a sensible cut, rinse and repeat.

The problem with over analysing everything is that you won’t ever stick to a plan or see anything through. Think about the bigger picture. Right now it’s time to build muscle, so get your head down and ignore the noise.

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[Clare]

I’ve had a lovely day today with my husband. Walking, coffee stop, house viewing, out for lunch and now back for a movie. I did a run first thing too.. in the rain again!

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