[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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[Clare]

I would personally pull everything, wait a week, then add back in one at a time at the lowest dose. Monitor feedback before adding in another.

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[Clare]

I did a 5km run this morning, followed by reformer Pilates. I still really like these sessions and have found a real improvement in my core strength and control since starting.

I have a few bits and bobs of work and course work to get through this afternoon, before my husband gets home for the weekend.

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[Clare]

I would have initially added more calories to get you straight back into a surplus, however from here I’d increase an extra 150 cals to your training day and 100 cals to rest day. I’m not sure how much output you’re doing, but it may be beneficial to drop some more if it’s high.

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[Clare]

Re-feeds are most useful once you’ve been dieting long enough for energy levels to drop significantly enough to affect your training performance and mood. They’re essentially 1-2 days (depending on how lean you are, how long you’ve been dieting and how much stress your body is under) of extra calories, mainly from carbohydrates. This will top up glycogen stores, steady hunger hormones and restore performance, without affecting fat loss. Signs that you may need a re-feed would be strength or pumps dropping across multiple sessions, feeling unusually flat or depleted, persistent hunger, increased irritability, low mood and disrupted sleep. A weight loss stall that lasts over a week, despite consistent adherence could also be a reason to implement a re-feed.

If you simply want to stay in a deficit, but organise your meals to be most beneficial to performance, then I would prioritise your higher carb meals pre, intra and post training. (Depending on digestion, what time you train and what suits you best in terms of performance, you may prefer a higher carb meal 1 and a lighter carb meal immediately before training). Having a higher carb meal pre bed on rest days can also help re-fuel glycogen stores for the following training day.

That was a pretty detailed answer and I thank you for that! One final thing to ask, lets say I know I am having a fullbody session because it had to be crammed in a fullbody day because of schedule, do I carb load 1 or 2 days prior to it, or the same day? Hunger is no issue nor any of the other signs you mentioned, I am talking about pure session performance in this case.[/quote]

For purely performance, carb up the day before, so as not to disrupt digestion on the training day.

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[Clare]

Re-feeds are most useful once you’ve been dieting long enough for energy levels to drop significantly enough to affect your training performance and mood. They’re essentially 1-2 days (depending on how lean you are, how long you’ve been dieting and how much stress your body is under) of extra calories, mainly from carbohydrates. This will top up glycogen stores, steady hunger hormones and restore performance, without affecting fat loss. Signs that you may need a re-feed would be strength or pumps dropping across multiple sessions, feeling unusually flat or depleted, persistent hunger, increased irritability, low mood and disrupted sleep. A weight loss stall that lasts over a week, despite consistent adherence could also be a reason to implement a re-feed.

If you simply want to stay in a deficit, but organise your meals to be most beneficial to performance, then I would prioritise your higher carb meals pre, intra and post training. (Depending on digestion, what time you train and what suits you best in terms of performance, you may prefer a higher carb meal 1 and a lighter carb meal immediately before training). Having a higher carb meal pre bed on rest days can also help re-fuel glycogen stores for the following training day.

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[Clare]

Today is a rest day from training. I ran a 7km this morning, got a bit of work done, and then went to a hairdressers appointment. I have some reading and a bit of writing to do this afternoon, then will get out for a walk later.

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[Clare]

You’re not likely to continue progressing all the way throughout a deficit, so plateaus will be inevitable at some point. Taking a diet break or adding in some high days will help, but this whether this is needed will depends on your long term goal, priorities and time line.

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[Clare]

I walked to the camp gym this morning, which is about a 25 minute walk, had an awesome Leg session, then walked back home afterwards. The weather is beautiful here today, so I wanted to take advantage of the sunshine.

I’ve had a bit of work and jobs to get on with this afternoon, then I have a friend popping over later for a catch up.

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]

I would still use them. They are ‘Best Before’ dates, not ‘Use By’ dates, so at most, they may lose some potency over an extended period of time, but won’t be harmful.

I would only avoid using a supplement past the Best Before date if you notice a change in colour, smell or texture, or if capsules/tablets become sticky or brittle, otherwise I wouldn’t worry.

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[Clare]

Put it behind you and move on. Providing this isn’t a regular occurrence, a one-off slip up won’t affect anything. Your body will normalise and get back on track, so don’t change anything to compensate.

If you can identify what triggered the binge, then try and address this.

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[Clare]

I trained upper this morning. A solo session today, as my usual Tuesday training partner is on a de-load this week, but a really good one, none-the less.

Lat pull down x2
Back row x2
Incline Chest press x2
Lateral raise x3
Dips x3
Cable tricep ext x3
Bicep curl machine x3
Ab roll outs 3×20

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[Clare]

That would depend on what you need. Some will prioritise atmosphere over equipment, some want the best equipment available, some have to consider their lifestyle and how much time they have available to train. If this gym offers you everything you want and need, then a 40 min drive is worth it imo.

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[Clare]

This is pretty much where I’m at in my life now, in that I stopped competitive bodybuilding 3 years ago, and now, after downsizing a little, I’m maintaining a physique I’m comfortable with, whilst training to keep some muscle and strength, doing plenty of cardio for fitness, yoga/pilates for core strength and flexibility, and fitting in other activities/sports as and when. My weight sessions now last around an hour, typically 3 x a week, which is enough to maintain, without battering my body and affecting recovery. I am very in tune with my body and will react to how I’m feeling both physically and mentally as to what I’ll do week to week or day to day, so my routine may vary. I have a base line diet that keeps my bodyweight hovering around the same number, but will have flexibility for social meals off or will eat more or less depending on any given day if instinctively I feel I need to. When bodybuilding, I would push through, regardless of how I felt for the majority of the time, because the goal was clear and I had a job to do, but now the focus has shifted towards health, longevity and feeling and looking the best I can as I get older, so my diet, training and supplements now reflect this.

For you, it will just be a case of figuring out a training schedule that works for you, allows you do recover and still perform well, keeping health and fitness and the forefront of priorities. Diet wise, eat to maintain, once you’ve hit your desired weight and composition. Make sure to keep protein high and include a wide variety of nutrients. It’s def not a pussy way out to be forward thinking and sensible as you get older.

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[Clare]

A typical Monday for me today. No training, just a short run to start the day, followed by sorting the house, bit of work and getting through my to-do list. The sun is out again, so will hopefully get out for a walk in our local country park later on this afternoon too.

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