[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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[Clare]

I managed to get a decent full body session in this morning while my daughter and her boyfriend went climbing, and my husband was at work, then we all got together to spend the rest of the day at the beach.

The traffic was horrendous, so we cycled there, had lunch, went paddle boarding (well, I didn’t, but the rest did.. haha!), walked along the coast and had ice creams. I’m shattered now!

Seated leg curl x2
Leg press x3
Leg ext x2
Lat pull down x2
Back row x2
Incline smith press x3
Lat raises x3

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[Clare]

Love the running Clare! I’ve been trying to incorporate it more and more into my routine recently, I’ve actually been thinking about moving away from a 4 x U/L to a 3 x FB split.

Reasoning being not having an all out lower session which may take a bit away from running, and it also allows me to run 3 days rather than 2.

Something quite rewarding about trying to balance both disciplines

Yeah. There are no rules. Do what you enjoy and what fits in with your life. Once I stepped away from competing, I wanted to focus more on health, longevity and enjoyment. I feel great now with having more cardio in my routine and I really enjoy getting outside and running. I think there are huge benefits for both mental and physical health.

I listen to my body now a lot more too and react to how I’m feeling, both in terms of diet and training. I have a basic structure for both, but I’m a lot more flexible. If I need more rest, I’ll take it, if I fancy training something different on the day, I do, if I feel I need more food, I’ll eat more, or if I have a social event I won’t stress and just adapt my other meals around it.

It took me a good year, probably more like 2 to get to this place as I was so used to being extremely strict and regimented, which served a purpose for then, which is why I got awarded my Pro card, but I’m in a different phase of my life now. I have accepted that, and now really enjoying it.

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[Clare]

Ultimately do what works for you, but I like carbs pre and post, regardless of the food the day before as you’ll still benefit from the readily available energy for performance, as well as get improved recovery post.

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[Clare]

I went for another run with my daughter this morning. Around 10km that took us along the beach front, which was lovely. We then went to a pottery class session. I’ve never done it before, but I’ll definitely be going back as it was really good fun on the wheel and very therapeutic doing the painting!

This afternoon I’ve been catching up on some work. Once my husband and other daughter get home later, we’re all going to go out for a meal.

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[Clare]

Yeah I’ve increased my calories to maintenance which is 2700 and I’m not gaining to much weight each day, im currently 76.4kg today, because of this increase in calories how long will it take for my body to adapt?
Im aiming for 5% above my photoshoot weight which is 79kg in 4-6 weeks and just make small adjustments from there to pack on size is the plan

Starting a new split today of upper lower so we’ll see how this goes
Only doing 1 set to failure per exercise just to manage recovery and make sure Im progressing each session

If you have any more tips on training and nutrition It’s much appreciated

I would assess scale weight, look and performance after 5-7 days and make a decision on changes then.

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[Clare]

I’ve had a lovely day with my eldest daughter today, starting with a run together, then shopping, chatting, running errands and going out for lunch. It’s been lovely to spend some quality time together.. my heart is full 🙂

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[Clare]

Yes I would use Oh Mega Pharma Pro 3-4 caps am and 3-4caps pm.

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[Clare]

Can you not just extend your session time if you’re needing more rest between sets?

You’ve rested your body and have come out of a dieting phase into gaining, therefore I would expect your strength to start increasing again

Will need to keep on top of bodyweight and fat gain, with really monitoring calorie intake, i worry if I start gaining despite clean eating, I will lose the definition I have worked hard to get.

Can I ask how do those who gain seem to keep definition & 6 packs? Might be a dumb question.[/quote]

You don’t need to consistently see the scale going up and keep adding more food during a gaining phase. You need to also monitor your body composition and performance.

While you’re still progressing your lifts you can hold for a while until things begin to stall.

People who are able to hold some decent shape during an off season don’t put on excessive amounts of unnecessary body fat. They are also probably holding a lot of muscle.

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[Clare]

Can you not just extend your session time if you’re needing more rest between sets?

You’ve rested your body and have come out of a dieting phase into gaining, therefore I would expect your strength to start increasing again

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[Clare]

Your body is pretty good at regulating the balance of electrolytes through a feedback system, and if a particular electrolyte level becomes too high, the kidneys will increase excretion or retain fluid to keep homeostasis. However you definitely don’t need to be supplementing electrolytes all day as large amounts could cause health issues.

I would only use them at times when you are training hard or sweating a lot. They can also be useful to take on wake.

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[Clare]

Have you tried Cream of Rice, whey and berries? This would be super easy to eat and digest for your first meal. You could add some dark chocolate for extra calories and fats too.

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[Clare]

I went in for a leg session this morning, before going to pick my daughter and her boyfriend back up from the ferry. I’m not sure what we’ll be doing now until they leave again for New Zealand at the beginning of August, but I want to spend as much time as I can with them, so gym sessions will be hit or miss. I’ll likely get out for some runs and long walks though.

My diet will follow my usual structure, with some flexibility for meals out, but I’ve done this long enough now to intuitively know what I need to maintain.

Seated leg curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg curl x3
Ab roll outs x3

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[Clare]

With that information, I would personally set it up as:

Mon – Full Body
Tue – OFF
Wed – Lower
Thu – OFF
Fri – Upper
Sat – Run
Sun – OFF

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[Clare]

Just assess your rate of scale weight gain, alongside your body composition and look, then base decisions on making any changes to diet and output on that. For now, follow what you have planned for the next 5-7 days and then react. Aim for a slow gain of 1-2lbs per week initially.

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