Clare
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No gym today, just a 10km run this morning, then back home to get a few jobs done, before getting ready for a friend’s birthday party, so we’ll be there for the rest of the day.
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You’re very young, and I understand your frustration, but you have years ahead of you to progress. Right now, fall in love with your training and stay consistent with it. Sit just above maintenance calories, with a minimum of 1g protein per lb bodyweight, around 50g fats and the rest from carbs, with one sensible off plan meal a week, as hilly suggested. Get a tracker (you can get a cheap pedometer from Amazon) and make sure you hit 10,000 steps a day and do 20 minutes cardio twice a week on rest days.
Be patient and over time you will reap the benefits if you stick with it.
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I had a one-to-one reformer Pilates session this morning. We focussed a lot on core stability and did a lot of advanced moves, which were really challenging, but very enjoyable. I can really feel and see the improvements I’ve made since starting. I also did a short, fasted run first thing.
This afternoon I have a long list of jobs to get through, but I always like to get my phys done before midday, so that I have the rest of the day to focus on work, or whatever else needs doing.
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Caffeine, Creatine, Citrulline, Taurine, Tyrosine and Electrolytes for a basic pre workout. You could add some Alpha GPC for extra focus too.
If you can get hold of tbJP Prepare, that will give you everything you need in the right dosages. We ship worldwide and have an EU based website now too, as well as the UK one (Code CLARE10 on both)
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If this is working for you in terms of digestion, performance, recovery, sleep and goals etc.. then I don’t see any issues in terms of food choices.
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Today was a rest day from the gym. I did a 6km run this morning, then went along to my monthly chiropractic and massage treatment. I also got some dry needling around my lower back, which was particularly tight. I have a bit of work to get stuck into this afternoon now, before I get out for a walk.
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It’s just going to be a case of being patient and rehabbing steadily until you regain your strength. Ice/heat therapy, rehab strengthening exercises and anti-inflammatory supplements will help (The tbJP Joint stack would be a good investment).
If you want to consider peptides, BPC-157 and TB-500 are very useful for tissue repair, reducing inflammation and speeding up recovery time.
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I trained Legs this morning, a little later than usual due to an appointment, but it didn’t affect the session. I have actually noticed an improvement in energy and focus since starting the methylene blue. I’d say it took about a week to see a marked difference, but I feel it has definitely had an impact.
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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Bulk buying rice, oats and pasta will work out much cheaper than buying the small packs. Potatoes are pretty cheap too.
You can try and get a deal with a local butcher to bulk buy your meat, and sometimes eggs too. Tins of tuna are another good protein option.
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No. A chest press is a compound movement that uses the chest, shoulders and triceps, while a chest flye is an isolation movement that keeps the elbows mostly fixed, targeting the pecs, without much triceps involvement.
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What’s your training set up across the week, and does this only happen after upper sessions? Are you experiencing any other symptoms that could suggest a de-load may be due, such as poor sleep, mood changes, appetite/digestion disruption, poor progress or recovery..?
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Today was an upper day. Another good one with my training partner for this session. The pec dec was switched out for a shoulder press, but other than that, the same session as we’ve been doing previously.
Incline chest press machine x3
Shoulder press machine x3
Cable cuff laterals x3
Lat pull down x3
T bar row x2
Tricep kickback machine s/s Cable Bicep curl x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If you can afford it, I think it’s definitely worth the investment in most cases. The effectiveness will depend on the condition and treatment quality, but it’s ability to reduce inflammation, promote tissue repair and help with pain and faster recovery is well documented. It’s a good alternative to more invasive surgeries.
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No gym today, my husband and I have been out today for a long hike along the jurassic Coast, which was so lovely. The weather is beautiful today, so it was good to get out in the fresh air and sunshine.
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 -
Everything is working well for you right now, so I wouldn’t change anything. Keep the protein amount where it is.
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