[Clare]

Do you use any running app to track your runs clare?

Only through my fitbit app.

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[Clare]

Today has mostly been spent waiting in for a tumble dryer engineer to arrive, only to then be told new parts need to be ordered and so can’t be fixed today. I got out for a run first thing and have just been getting on with some work and bits at home while I’ve been stuck in.

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[Clare]

Obviously everyone’s diets will reflect their own needs, goals and individual bodies, but if you’re just intrigued, then take a look through our logs.

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[Clare]

This is my current ‘Baseline’ diet, with flexibility to react to how I’m feeling on the day or what the scale is doing, as to whether I add more or less food. If a social event comes up or I want a meal with my husband, then I’ll just adapt my food around that too. The goal right now is simply maintaining my physique, whilst fuelling my output and keeping as healthy as possible.

TRAINING DAY

SHAKE – Join-In, 10g Collagen, 6g Creatine, 10g glutamine

MEAL 1
450g 0% Greek Yoghurt, Greens powder, 15g flaxseed, 130g blueberries, 20g manuka honey

MEAL 2
130g Turkey (cooked weight), 250g sweet potato (dry weight) 100g green veg, 100g sauerkraut

MEAL 3
130g Beef (cooked weight), 60g Jasmine rice (dry weight), 120g pineapple

PRE BED MEAL
100g COR, 30g ISO whey, 15g chia seeds, 40g cacao

REST DAY DIET

SHAKE – Join-In, 10g Collagen, 6g Creatine, 10g glutamine

MEAL 1
0% 450g Greek Yoghurt, Greens powder, 15g flaxseed, 130g pomegranate seeds, 20g manuka honey

MEAL 2
2 x sourdough bread, 2 whole eggs, 2 egg whites, 60g avocado, 100g green veg, 100g sauerkraut

MEAL 3
130g chicken (cooked weight), 200g white potato (dry weight), 120g pineapple

PRE BED MEAL
100g Oats, 30g ISO whey, 15g chia seeds, 40g cacao

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[Clare]

Legs today. Slightly earlier than usual as I’ve had a pretty busy day of appointments and bits and bobs to get through, but a really good session none the less.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

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[Clare]

A lifestyle change will be the most important thing to focus on moving forward and losing some bodyfat. A diet of nutritious foods, plenty of fruits, vegetables, whole grains, healthy fats and lean proteins, while limiting processed foods, trans fats and added sugars. Having set meal times and not snacking or over eating.

He’ll also need to move more, plenty of walks and some low impact cardio.

Supplement wise, I would definitely advise he take the full tbJP Health Stack, Oh Mega Pharma Pro and In-Sure with carb meals.

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[Clare]

Back in the gym today for an upper session with my training partner. Since we started training this session together a few weeks ago, my strength has increased, and although I don’t want to necessarily add any more tissue to my upper body now that I’m at a size I’m comfortable with, it still feels good!

Incline chest press machine x3
Pec dec x3
Cable cuff laterals x3
Lat pull down x3
T bar row x2
Tricep kickback machine s/s Cable Bicep curl x3

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[Clare]

I’d start with 20 mins steady state 2-3 times a week initially. You can increase the duration or give HIIT a go once your body adapts. I’d also get outside for a walk and increase your step count on your Sundays.

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[Clare]

There are no set rules. You can have the same macros each day if it works best for you.

It really depends on what phase you’re in, how much food you have to play with and what feels best for you in terms of your digestion, appetite, performance, recovery and adherence.

If food is high, you may want an even distribution each day.

If you’re in a dieting phase or food becomes low, then having more carbs on a training day can help fuel sessions and support recovery.

If you have an active job, then keeping carbs high on a rest day may be more beneficial.

If adherence is an issue, then you’ll need to figure out what meals to have, at what time of the day to help to keep you on track. Having less food when you’re busy and distracted, and more food when you feel most hungry and likely to slip up.

You could simply drop your intra workout drink on rest days for a reduction in calories and keep everything else the same, and/or reduce your pre and post carbs.

How is your current set up working for you?

Thanks clare, my current set up is working at the moment, im in a gaining phase and food is at the highest its ever been, body weight is slowly increasing so its definitely working. I usually have 100g carbs intra on training days so like you said, that could be a good option to drop that and keep everything else the same. Thanks again[/quote]

With food high and everything going well at the moment, I would just drop the intra and keep everything else the same then.

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[Clare]

There are no set rules. You can have the same macros each day if it works best for you.

It really depends on what phase you’re in, how much food you have to play with and what feels best for you in terms of your digestion, appetite, performance, recovery and adherence.

If food is high, you may want an even distribution each day.

If you’re in a dieting phase or food becomes low, then having more carbs on a training day can help fuel sessions and support recovery.

If you have an active job, then keeping carbs high on a rest day may be more beneficial.

If adherence is an issue, then you’ll need to figure out what meals to have, at what time of the day to help to keep you on track. Having less food when you’re busy and distracted, and more food when you feel most hungry and likely to slip up.

You could simply drop your intra workout drink on rest days for a reduction in calories and keep everything else the same, and/or reduce your pre and post carbs.

How is your current set up working for you?

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[Clare]

Today is just a busy day of sorting the house, admin jobs, bit of work, and studying. I started the day with a short, fasted run and will also get out for a long walk later on, once I’ve finished for the day.

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[Clare]

I would stick to your routine as it seems to be working well for you. I’d just switch to taking the T3/4 pre bed and take clen immediately on wake.

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[Clare]

A nice quiet gym and a good Sunday Leg session this morning. Back home to get a few jobs done, and then I promised my daughter that I’d go to her gym with her later to take her through a back session.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Walking lunges x4 lengths
Leg ext x2
Hanging leg raises x3

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[Clare]

Sticking to a regular routine is the best way to stay on track. As soon as you give yourself more flexibility, the more difficult it will be to adhere to a plan. This is fine for a lifestyle bodybuilder who wants to balance life with training, but if you have serious progression goals, you need to be more strict. Write down your target steps and cardio, as well as your diet and training plan and create a daily planner, with timings and targets.

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[Clare]

I’ve had a lovely day out with my husband today. I started the day with an early run, while he did a cycle, and then we went for a long walk along the seafront and stopped for coffee and brunch. Back home now to chill

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