[Clare]

While strength is still improving I would hold your bodyweight where it is for 2-3 weeks and see if digestion improves, before deciding what to do next. After this time, you may need a little tidy up before pushing on, or you may feel good to continue. (It’s difficult to advise without seeing pics of how you’re looking).

I would also look to supplement with INSURE before meal 2 and 5 on training days, and meals 2,3 and 4 on rest days.

Possibly consider switching your meal 1 to Cream of Rice, Whey ISO and berries for ease of digestion too. This could be a good post workout meal too

Thanks Clare! I will look into that supplement and switching to those easier digesting sources 👍. By hold body weight, this means take cals down a touch to stop gaining correct?[/quote]

Yes, reduce calories for 2-3 weeks.

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[Clare]

I started the day doing a run with my daughter, then got some work and jobs around the house done, before driving over to Old Harry Rocks, between Swanage and Studland Bay, and did the long coastal path walk, which was lovely. There are so many beautiful places to visit and walk around Dorset. We’re very fortunate to live where we do.

We’ve not long got back, so will likely chill at home now for the rest of the day.

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[Clare]

While strength is still improving I would hold your bodyweight where it is for 2-3 weeks and see if digestion improves, before deciding what to do next. After this time, you may need a little tidy up before pushing on, or you may feel good to continue. (It’s difficult to advise without seeing pics of how you’re looking).

I would also look to supplement with INSURE before meal 2 and 5 on training days, and meals 2,3 and 4 on rest days.

Possibly consider switching your meal 1 to Cream of Rice, Whey ISO and berries for ease of digestion too. This could be a good post workout meal too

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[Clare]

I got a good full body session in this morning. I also did a short fasted run first thing as I felt good when I woke up. I’ve just been getting some work done, then I’m going to go out for a beach walk with my daughter and her boyfriend. They’re only here for another 3 days before they fly back out to New Zealand, so I’m going to make the most of the time we have left together.

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[Clare]

During a gaining phase or off season, you could always do fasted cardio on a machine at the gym on your rest days and just hit a target step count throughout the day on training days.

When it comes to cutting and needing to increase your output, then add cardio in wherever you feel it best suits you. Try it post workout and try it later on in the day and see which one you prefer.

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[Clare]

Today has been a morning of running and work, and an afternoon of relaxation with Ryan’s wife, Rachel. Some meditation, reflexology and holistic therapy. Just what I needed 🙂

My daughter and her boyfriend are out visiting friends today, and husband and other daughter are at work, so I’ve managed to get some time for me. Something I have neglected in the past, but am determined to do more of!

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[Clare]

If it causes pain, don’t do it. Drop the exercise and find another movement that you can do in it’s place.

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[Clare]

I think another 3 weeks or so of digging to get leaner will see you in a good spot to begin a gaining phase. Don’t chase the scale weight, go by the look in the mirror.

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[Clare]

You’ve made some posts before analysing this. At the end of the day, you dieted, then went on holiday and ate ALOT. Yes you will have put some bodyfat back on and will be looking softer than before. You’re probably a little inflamed and holding water too. Instead of trying to figure out exactly how much fat you’ve put on, how long it will take to come off or why you’re looking different, just get back on your plan and diet the bodyfat back off. What’s done is done.

Get back into training hard, hitting your cardio and steps and follow your diet, then once you’re lean enough you can switch your focus back to growing.

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[Clare]

We’ve had a really lovely day out today walking along the Jurassic coast. We drove towards Swanage, then did a nice long walk towards ‘Dancing Ledge’, which is a natural shelf of flat rock that juts out into the sea, so called because of the way the water seems to ‘dance’ over the flat rock at certain tides. It’s a beautiful place, with stunning views and a has a natural swimming pool, which has formed around the rocks at the edge of the sea, so we ended the walk with a very cold dip!

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[Clare]

That’s nice to hear and glad we’re able to use our experience and knowledge to offer useful advice and guidance to our members. It’s a fantastic, supportive community that we’ve all created here.

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[Clare]

Today is our wedding anniversary! Our girls got up and went to do the park run together this morning, then came back to take us out for a lovely lunch. This afternoon we’ve just been chilling out at home together.

I’ve tried to rest as much as possible today as I can feel my body beginning to get tired, so figured a day off training would do me good.

Congrats Clare![/quote]

Thankyou!

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[Clare]

Today is our wedding anniversary! Our girls got up and went to do the park run together this morning, then came back to take us out for a lovely lunch. This afternoon we’ve just been chilling out at home together.

I’ve tried to rest as much as possible today as I can feel my body beginning to get tired, so figured a day off training would do me good.

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[Clare]

I would reduce output. Essentially you’re trying to replenish glycogen stores and drop some fatigue. If you’re adding more food and keeping output high it’s like trying to fill up a bath with the plug out. Some movement will help with digestion, but I would definitely lower it somewhat.

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[Clare]

You’ll probably find Cream of Rice digests much easier than oats, so you may feel good to train 60 mins after, however oats will take longer to digest, so you may need 90-120 mins. Just figure out what works for you. We’re all different.

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