Clare
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This can be effective for obese individuals who’s primary concern is fat loss, but I wouldn’t use it for bodybuilding.
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Today was a run and Pilates day. I did a 6km run first thing, then into a reformer Pilates class after my first meal. Another really good, challenging session, with some new exercises to navigate.
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I would take Dream Sleep 30 mins before you sleep and take extra magnesium during the day. Because you miss sunlight, I would also take vit D3&K2 daily to help keep your mood, immunity and energy levels stable. OH Mega Pharma pro and a B complex will help to support brain function and reduce that foggy feeling night workers often get. Ashwagandha also can help with stress and stamina.
Peptide wise, DSIP may support deeper sleep and Epitalon can help to regulate your body clock. Ipamorelin may support recovery and growth hormone rhythms that get disrupted by night shift work too.
Outside of supplements, you need to make sure your routine supports getting the best quality sleep you can. Use bright light at the start of your shift to wake up, and wear dark sunglasses on the way home so your brain doesn’t think it’s daytime. Keep your bedroom cool and black. Avoid caffeine and stimulants in the second half of your shift so you can actually sleep when you get home.
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Today’s been a bit of a pampering day with a hair appointment and reflexology treatment. I started the day with a 7km run and then managed to get some work done before my first appointment. I’m going to get some more jobs done now, before I get out for my evening walk.
My scale weight only increased slightly this morning after the extra food yesterday, so I’m also going to have an off plan meal with my husband this evening.
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I agree with Hilly in that it depends on the client and their goal.
You can keep things as they are and get as much progress as you can with a client who tends to gain fat easily, or with a client who’s main goal isn’t maximum muscle gain, but maintaining a lean physique.
If the client wants to build as much muscle as possible, then I would increase food.
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Legs today. Another really good one. I’m adding a bit more food today as my bodyweight has been dropping the last couple of days, so I’m adding an extra 30g carbs to every meal, plus 10g extra fat to my pre bed meal today.
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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The KLOW blend would good for daily maintenance. Mix with 3ml and inject around 10iu per day.
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Today was an upper day. As I train this session with someone else, I let them lead the session, which was slightly different today. We started with a tricep isolation, which actually felt really good. Similar to starting a leg day with a ham curl, I found the tricep isolation warmed my joints up nicely and primed me nicely for the following exercises.
Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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They can be taken with or without food, alongside other supps.
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A good, productive start to the week. I did a nice beach run this morning, around 6km, then back home to get some jobs done around the house, before settling down to some work. I also had an exam to take for one of the courses I’m currently doing too, so I’ve just sent that off and will take a break now for a walk, before getting back to a bit more work.
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Oral is very effective for gut issues and healing the gut lining, but for other injuries and healing, (although oral does seem to have some effect), injectable will be more significant.
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If you have a particularly high step count day, then just react to that and remove the cardio that evening or the following morning (depending on when you do your cardio).
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A usuall Sunday Leg session today. Same session as last week. Strength was up a tad, which was nice.
This afternoon has just been time with the family and getting ready for the week ahead.
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Thank you guys.
What about micros, and if you want to calculate things like potassium etc.
do you track those for clients and if so how?
You can track micro nutrients through the Cronometer app.
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So long as you stay consistent with the brands and amounts you’re using, and you use the same cooking methods, then your coach will simply react to how your body is responding, regardless.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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