[Clare]

I woke this morning feeling very run down and drained. I didn’t sleep well for some reason, and my sleep has been great recently, so I figure my body must be under some kind of stress. For this reason I decided to listen to my body and take an extra rest day today. I’ve done a couple of walks, done some computer work, ate some good food and made sure to take some time to relax. Hopefully after a decent sleep tonight, I’ll bounce back tomorrow and get back in the gym.

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[Clare]

Retatrutide is more likely to hinder endurance performance than help it. It’s used primarily for appetite suppression, rapid weight loss and slowed digestion, which will directly reduce the energy availability your training depends on. It will become difficult to eat enough to maintain glycogen stores and support recovery. The fast weight loss properties will increase the risk of losing lean mass and the slower gastric emptying will also make fuelling longer sessions harder.

Your body adapts to endurance work through energy availability, muscle repair and a cumulative training load, so this should be your main focus. I realise that peptides are exciting and can by all means be used to your advantage, but the way you seem to be approaching this is a ‘throw everything in at once’ approach, which will be counter productive and impossible to know what’s doing what. Take out what you don’t need and take a slow, steady approach.

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[Clare]

As a minimum, that’s enough, but you could bump it up to 200g if digestion allows and food becomes high.

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[Clare]

Just crack on as you were. Don’t try to compensate. Your body will adapt, drop the water and normalise again. Drink plenty of water and get back on plan.

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[Clare]

A typical Monday for me today. I started the day with a run, then have been sorting the house, getting some jobs ticked off and getting some work prepped for the week ahead.

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[Clare]

If the meats are uncooked weights, then this will give you around 270g total protein, which I think is fine at your bodyweight. If the meats are cooked weights, then the amount may be a little high, and you may want to drop some in favour for more carbs during a cutting phase. Having said that though, if you feel good on this amount and you perform and recover well, then great.

Yes uncooked food

So in your opionion its not a optimal choice add 60 g of pro a day but mantein my initial choice[/quote]

I would keep it as it is then and add more carbs.

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[Clare]

If the meats are uncooked weights, then this will give you around 270g total protein, which I think is fine at your bodyweight. If the meats are cooked weights, then the amount may be a little high, and you may want to drop some in favour for more carbs during a cutting phase. Having said that though, if you feel good on this amount and you perform and recover well, then great.

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[Clare]

I had a lovely phone call from my eldest daughter in New Zealand first thing to wish me a happy Mother’s day and a chat, then my youngest woke and gave me flowers and gifts from them both. I’m so fortunate to have two of the most kind-hearted, beautiful daughters I could have wished for.

I then went and trained legs, which was a really good session. I’ll be having a meal later with my youngest daughter, her boyfriend and my husband.

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[Clare]

On paper this all looks good from a nutrition standpoint. Ultimately do what works best for you in terms of performance, digestion and recovery. If 4 meals works best for you and these food choices digest well and you enjoy, then don’t second guess yourself.

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[Clare]

A rest day from training for me today. I did an 8km run this morning, then went out for a lovely walk along the Quay with my husband, then met up with my Mum and Step Dad for lunch, ahead of Mother’s day tomorrow. Back home now to chill.

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[Clare]

Aim for a minimum of 4 litres of water a day. Add in a serving of tbJP Hydration on wake and another serving later in the day if you sweat a lot. I would also add in Vital Support.

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[Clare]

If you stay fixated on being lean all the time, you’re not going to make any progress. Building muscle needs a steady surplus of food, proper recovery and the willingness to let your body soften a little while you grow. You need to realise that this isn’t losing control, it’s a controlled, temporary phase that sets you up to progress in the long term. You know this deep down, so the real battle here is in your own head. If you base your confidence on staying lean, any weight gain feels threatening, even when it’s the exact thing you need to enable you to move you forward. A good coach, who understands your situation, can set a clear plan for you, but you need to be open and honest with them and trust who you work with.

If the anxiety around body image is affecting your mood or day to day life, then speaking with a mental health professional could also help.

You’re not alone as many people go through this. You’re just stuck between two goals that can’t happen at the same time and need to take action to get out of that rut.

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[Clare]

I went out for a short fasted run first thing, then after a meal, went to my reformer Pilates class later this morning. It was an advanced session, and really tough, but I thoroughly enjoyed it. The progress in my core strength in just a couple of months of these classes has been incredible and noticeable too in my mid section shape. I always thought Pilates was ‘airy fairy’, but I have huge respect for it now!

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[Clare]

Just looking at getting a cool bag for the flight. Cool bags ok to take on flights with ice packs?

I’ve had ice packs and frozen foods taken off me before. It depends on the airline.

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[Clare]

Klow blend – I would double her current dose for the first 3 weeks.

Gh 2iu pre bed.

I agree with Hilly. This is what I would do.

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