[Clare]

You need to make sure you’re getting adequate amounts of both soluble and insoluble fibre in your diet, staying well hydrated and keeping stress levels low.

Too much fibre though can sometimes lead to constipation and could be detrimental in some cases, so I would definitely go and see a Doctor for some tests to see if you have any underlying cause.

I would ditch the sugar free drinks, reduce your coffee intake and replace those fluids with water, and post your diet up for us to take a look at.

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

[Clare]

We arrived back home yesterday afternoon, then I sorted out all the washing and put everything away (My brain won’t let me rest until this is done!). Our youngest daughter took care of the house while we were away, and she did an amazing job, so fortunately had no cleaning or anything else to do and was able to relax for the rest of the day.

This morning I got up for a small run, then got stuck into catching up with work, getting some odd jobs done, getting organised and back into a routine again. I weighed myself for the first time since the morning we left, and my scale weight has actually gone down a couple of pounds, despite eating completely off plan. I ate very intuitively though and listened to my body, so I’m pretty good at maintaining. My output consisted of short morning runs and walking, but aside from that, did a lot of relaxing a chilling on the beach and by the pool.

I’ll see how I feel tomorrow and then decide whether to get back in the gym then or wait another day until Friday.

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

[Clare]

Oats, whey, berries, honey/nut butter

Eggs and avocado on toast

Greek yoghurt, fruit, nuts/seeds

Omelette with veg

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

[Clare]

Most people will have higher carb intakes on training days, compared to rest days, due to the increased energy demand on a training day. It makes more sense to distribute more carbs around the training window to support performance and recovery, and then on rest days have less carbs and, possibly more fats, when output is lower.

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

[Clare]

We travel home this morning, after what’s been an incredible holiday and a real re-charge for me.

I have been very relaxed with my eating and training and just gone with the flow each day, eating when hungry, stopping when full and enjoying new foods. I’ve done my morning runs, which I really enjoy, but aside from that, have just relaxed and enjoyed some nice walks.

I haven’t been to a gym, but I know once I get back, I’ll be eager to get back to some training and back into a routine with meals.

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

[Clare]

I would aim to have green veg with each savoury meal and 2-3 portions of fruit, depending on your calorie allowance. I don’t tend to track green veg, but stay consistent with amounts, but always track and count fruit calories.

If you feel you don’t get enough, then adding a greens powder such as Veggie-Might is a good idea.

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

[Clare]

Firstly I wouldn’t trust food sensitivity tests. They will flag up foods that are eaten frequently due to antibodies being detected.

I would get her on a very basic diet with low fodmap foods, then begin an elimination and reintroduction process over time, to identify triggers.

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

[Clare]

This would be very individual as to what you can and can’t tolerate, but you may find that lower fat dairy products are easier to digest than full fat.

This will just be a case of trying foods and seeing how you respond.

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

[Clare]

It’s our last day here in Villajoyosa. Last night we ended the day with a lovely beach side meal, watching the sun set, and I began the day this morning with a sunrise run.

Today we’re just going to chill on the beach and enjoy some more relaxation, before it’s back to the UK and back into our routines.

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

[Clare]

Cheap protein powders often fill their products with Glutamine to fill out the powder. I would stick to a trusted brand, so you know you are getting the correct quality protein amount.

You can supplement Glutamine separately no problem.

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

[Clare]

This holiday is going too quickly! I’m loving it here. Beautiful surroundings and plenty of relaxation and quality time with my husband. He’s always so busy with work, so I treasure the time we get together.

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

[Clare]

I’m with Jordan on this. So far, from what I’ve researched, it sounds very promising.

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

[Clare]

Do what works for you and your schedule.

Choose foods you enjoy and digest well.

Ensure you hit your macro/ micronutrient and fibre needs.

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

[Clare]

More of the same yesterday. A sunrise beach run, lots of sunshine, pool and beach time, walks and good food. We also had an incredible freshly cooked paella last night, watching the sunset 🌞

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

[Clare]

Although person dependent, aiming for around 10-15g per 1000 calories is a good general recommendation, and about a quarter of total intake to be soluble fibre, and the remaining insoluble.

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