Clare
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With that information, I would personally set it up as:
Mon – Full Body
Tue – OFF
Wed – Lower
Thu – OFF
Fri – Upper
Sat – Run
Sun – OFFInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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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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This looks fine to me.
The text or the supps?[/quote]
The supps.. haha!
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This looks fine to me.
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A typical rest day today, starting with a run, then getting on top of some work and odd jobs. My daughter and her boyfriend get back tomorrow to stay with us for another couple of weeks before returning to New Zealand, so I’m getting the house sorted too.
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I agree to get pics pre meals. That way you can react and decide whether to alter meals and add or reduce foods.
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Yes.
I only take carbs pre and post the other meals are protein and fats. I would like to know if i train 45 minutes weights hit., what is the right amout of carbs are necessary to support my train. Thanks.
Can you please explain the question more
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There’s no ‘right’ amount. Whether you’re gaining or cutting right now, you have your macros set up for your goal, so you know how many carbs you have to distribute in a day. If you only want those carbs pre and post, then simply split them over those 2 meals. If you feel better having more in either meal in terms of performance, satiety and recovery, then do so.
What’s the reason for only having carbs pre and post?
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Today was a training day and I fancied a circuit style session, which was tough, but fun! I’ll do this kind of workout every now and then when energy levels are up and I feel like getting my heart rate up, and getting a sweat on!
This afternoon I’ve done a bit of work and will get out later for a walk.
500m run
Ball slams x10
Burpees x10
200m Row
Wall balls x10
Farmers walks x1 length
Sled push x1 length
Rest 3 mins
x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If you can only afford one, then get JOIN-IN. However, the full joint stack of JOIN-IN, CURE-COMING and OSTEO PRO will offer you more extensive benefits for bone and connective tissue health, as well as systemic inflammation control.
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That will very much depend on how many carbs you have in a day to play with and how many meals you have in a day.
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Are you in a gaining phase and eating enough to support your recovery? What are the scales doing? Are you putting size on as well as gaining strength?
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Today’s been a rest day and I’ve had a good chance to get on top of some work and housework. I started the day with a run and have been getting things done throughout the day, with a couple of short walks to break the day up.
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If you’re training hard and eating a lot of food, then that’s going to have some impact on your body, particularly if you also have a taxing job. Just make sure you are keeping on top of your recovery and rest.
If you’re worried about insulin sensitivity though, then keep some cardio into your routine, have some lower carbohydrate or pro/fat meals in your plan and use INSURE with your high carbohydrate meals to allow your body to utilise the carbs more efficiently.
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If you want more energy, I’d use performance fuel or sustain as an intra workout carb drink. If you want more focus, then look to using PrePare or Dial In pre training.
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I got in for a Leg session this morning, which was really good. The house seems quiet again now with just me and my youngest daughter. The eldest is away again for a few days and husband is away with work, so I’m going to get stuck into work and get some decent running and gym sessions in before my routine gets disrupted again.
I do enjoy my me-time to be fair. I’m able to re-charge and sort my mind when I’m by myself!
Seated Ham curl x2
Smith Squat x2
Leg press x2
Glute drive x2
Walking lunges x4 lengths
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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