Clare
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If you simply weigh everything before you eat it, you will always be accurate. Weigh out your COR, cheese, rice, meats etc, stick with the same brands, and have the same amount each day.
When it comes to eggs, however, I would just calculate the macros from an average small/medium/large egg and be consistent with what size and brand you use (They may not be 100% the same, but the difference will be negligible here).
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Assess your training performance, progress and body composition too before increasing food. Don’t just add food to see the scale increase. Obviously scale weight gain can be an indicator of muscle growth, but so is fat gain, so don’t just chase the numbers, without assessing everything else too.
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It’s not something you ‘have’ to do, but some people may choose to have a pro/fat meal as their first meal for the digestive benefits, post fasted cardio for the extended fat burning potential, or during a dieting phase, when carbs are limited, it makes sense to place more carbs around the workout window.
It really comes down to personal preference, what phase you’re in and how many carbs you have to play around with. If you train earlier in the day, you may benefit more from having carbs in your first meal. If you’re in a gaining phase and food is high, you may need to have carbs in most meals.
If you simply enjoy carbs in your first meal, then no problem!
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Today’s been a rest day, just a short run this morning, but no training. I got a bit of work done this morning, then went out for a coffee and a walk in our local country park with my husband. This afternoon I’ve just been doing some jobs around the house and played a bit of netball in the garden with my daughter. She’s recently joined a club as a shooter, so is keen to get her passing and shooting practice in. I used to play a lot of netball competitively in the past and I’d forgotten just how much I loved it… and now seeing the same buzz my daughter gets from playing, I’m getting itchy feet to get back into it again!
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If you enjoy a bit of ketchup on your eggs, then go for it! So long as you digest it well, I don’t see a problem. In a prep scenario you may have to be more strict, but during an off season, it’s not worth worrying about.
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After you make a change, give the body time to adjust and wait a week before deciding whether or not to make any more changes. Training performance and how you look in the mirror are also indicators of progression, not just scale weight, so take these into account too before altering your plan.
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Hey guys just wanted to come back to show my appreciation!! Took yall advice, fixed my digestion issues and increased cardio and actually I increased calories and I’m down 5lbs since this post
All time low is 159.6lbs
Amazing! Great work.
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Back in the gym today for legs. Even though I’m enjoying doing more cardio now, I do still love the weights. Nothing comes close to the feeling of a really good training session, so in one way or another, bodybuilding will always be a part of my routine.
Seeing as I have had a week off the gym, I didn’t push the volume or intensity today as I need to be mindful of my recovery, so over the next few sessions, I’ll be increasing as I go and listening to my body’s feedback.
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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Did you start low on the clen and increment the dose up? If it’s legit clen, then you will more than likely feel some of the side effects initially. Over time though, these effects will lessen, that’s normal, and you shouldn’t increase the dose purely because you don’t feel anything anymore, the drug will still be working.
In regards to Yohimbine, some people don’t ‘feel’ much from it, whereas others experience negative sides, so don’t bother with it. If you want to continue using it, I would increase gradually and aim for a max dose of 0.2mg per kg bodyweight.
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The more you over analyse and worry about every minutiae about every part of your life, the more anxious you’re going to be, the more stressed your body and mind will be, and the more this will impact your life and health.
You need to focus on dealing with the route cause, speak to a therapist and get some professional help. Adding to your stress of now worrying about how much deep sleep you’re getting is just adding fuel to the fire. Ditch the smart watch.
Once you have your anxiety under control, your sleep will become more restful, but while you’re in this state of constant worry you’ll find switching off at night difficult.
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Most curcumin supplements are poorly absorbed and around 95% will get flushed out before your body can use it. BCM-95 is a patented formula and delivers up to 8 times better absorption than standard curcumin and stays in the bloodstream longer. Nothing else compares, which is why we use it in our Cure-Coming.
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You can still have the same meals during the day, but simply switch the order so that your pre and post meals are the same each training day.
There’s absolutely no problem with this, providing your digestion and sleep isn’t disrupted and training performance is still going well.
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I decided to take one more day off the gym today and do a longer run instead.
After getting some work done this morning, my husband and I went out for a spot of shopping and lunch, so I’ll get back to training as of tomorrow.
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I would listen to your own body. It’s difficult for anyone else to tell you what you can and can’t do, or how long the recovery will take. Feel exercises out. Only do movements that cause no pain. If you feel you need to lower the loads, do so. If you feel you may need a few days complete rest, do so. You’ll know when you’re ready to increase load and intensity again, and introduce more exercises.
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I’d go 1gm per pound of body weight mate.
Agree with Haider. Aim for a minimum of 1g per lb bodyweight.
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