[Clare]

Today’s a rest day from the gym. I did an 8km run this morning after my first meal, then have just been sorting the house and getting a few jobs done. We’re going out this afternoon to go and meet my Mum and Step Dad for a walk and a meal out in Swanage.

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[Clare]

I would reduce steps to 10,000 per day. Have 3-5 days off training and add in some more food, both fats and carbs, over those days, then go back to your previous diet and training, but keep steps at 10,000 and see how your body then responds before increasing output again.

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[Clare]

A slightly different set up today as my usual reformer Pilates class wasn’t on, so I went and did an upper session instead, which went really well. I’m really happy with the variety in my training at the moment and feel that everything is complimenting each other nicely; with a mixture of cardio, strength and functionality.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
Incline chest press x2
Tricep press down/Bicep curls x2
Lateral raises x2
Sled pulls x 3 lengths

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[Clare]

I agree, I would start very low and gradually build up the dose. Nothing is worth having consistently poor sleep as a consequence.

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[Clare]

No gym today, just a 6km run. I woke feeling much better, so hopefully that was just a 24 hour thing. I’m glad I rested up as I seem to have shaken it pretty quick. Today I’ve just got stuck into some work, reading and course work, and will get out later for a nice evening walk while the sun is still shining.

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[Clare]

That’s lovely to hear Ben. I’m glad you’re finding this forum so useful and putting the advice into practice. Keep up the great work.

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[Clare]

I still don’t feel 100% today, but well enough to train and do something. I just feel a bit run down and fatigued, so I did a full body session, held back the intensity and was done within an hour. I’ve made sure to rest this afternoon and will have a bit of extra food today too.

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[Clare]

I don’t see a need personally.

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[Clare]

I woke up this morning feeling a bit run down, with a bit of a sore throat and temperature. I felt fine yesterday, so not sure what it is, but I decided to take a day off training today incase it’s the start of something. I’ll make sure to rest, eat and hydrate well today and hopefully shake it by tomorrow.

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[Clare]

A magnetic resistance exercise bike will do the job. There are plenty reasonable priced ones on Amazon.

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[Clare]

Glutamine first thing on an empty stomach is beneficial for gut health, so I would continue this, but no need to take again pre bed. If your meals contain sufficient amount of complete proteins, then there is no need to supplement these throughout the day. Intra training EAAs are useful to get a protein feeding in midway, but other than that, save your money.

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[Clare]

A busy start to the week with work, appointments, sorting the house and tying up some odd jobs. I did a good 10km run this morning too, which felt really good.

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[Clare]

Carb cycling doesn’t give any special fat loss advantage beyond your overall calorie deficit. Fat loss is still driven by total calories over time, not how you distribute carbs across the week. The benefits of having higher and lower carb days is for performance, recovery and how well the structure suits you personally. Some people feel stronger and train better with more carbs on harder training days, even though glycogen replenishment isn’t instant. It’s more about overall fuel availability and how you feel in the session. Low carb days may shift your body toward burning more fat for fuel, but that doesn’t mean more fat loss, it just changes the fuel mix and availability. Claims about thyroid ‘upregulation’ from carb cycling aren’t strongly supported, but the psychological side still matters. Refeeds or higher carb days can reduce stress, improve sleep and sometimes drop water weight, which is why you might wake up lighter.

Therefore I would set up your meals up to suit you best in terms of how you feel, your digestion/appetite, how you perform, sleep and recover.

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[Clare]

Another really good leg session this morning, then I went to meet my mum and step Dad for lunch with my youngest daughter and her boyfriend, which was lovely.

I also want to say what an incredible performance Corinne gave in her debut fight last night. She is the epitome of dedication and work ethic and is a huge inspiration to many.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This has been very well thought out. I would also agree with Michaela’s advice here. Well done on your progress so far!

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