[Clare]

I think 5 weeks is a reasonable time frame to expect to be in a good position to end your cut and enter a cruise. Once the cut ends and you’re happy with condition, then add in around 2-300 cals on training days and 150-200 cals on rest days and slowly build food back up. Assess as you go, but you can hold onto a decent body composition doing this, and be able to make some good progress in your training, before pushing harder into a gaining phase.

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[Clare]

I had a really good leg session this morning. Energy and strength felt awesome. I’m meeting a friend later on for a walk, so will be getting on with some work at home this afternoon until then.

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]

Yes, this is perfectly normal. Your body is working efficiently.

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[Clare]

At 17 years old, my honest advice right now is to have fun. There’s so much free information around right now on setting up training plans and diet, that all you need to do is just get in the gym, train hard, eat well and you will progress.

There’s an argument that getting a coach will help to guide you and maximise your progress, but there is also so much value in learning about your own body at this stage, figuring out what works for you in terms of exercise selection and volume, and what foods sit well and how much you need to eat to grow.

(And losing strength towards the end of a cut, particularly after losing 35kg is absolutely expected, so I doubt you did anything ‘wrong’)

I would also hold off the peds right now. Get as much progress as you can naturally first. The male brain continues to develop into the mid 20s, so introducing external hormones too early can interfere with that natural maturation.

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[Clare]

Back with my training partner today for our weekly upper session. He made a couple of changes to the session today, which is fine with me, as I’m just following his plan atm. It was a really good session, as well as a good opportunity to catch up socially.

Incline chest press machine x2
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]

You need to think long term. You are going to have to rest at some point, and adapt your training if you want this to get any better, otherwise you’ll just cause further damage. Whatever is is will be inflamed, so proper rest initially is going to be the first step Then it will be a case of taking some time and playing around with your training to figure out what you can and can’t do without pain. This may mean completely cutting out some movements for a while and dropping loads significantly. You may just need to start back with bands or cable work.

I would get some advice form a reputable physio. Get them to give you a full assessment, figure out what’s going on, and work with them to create a rehab plan. Shockwave therapy might be useful too if you have any kind of tendonitis.

Healing peptides will definitely be useful, as will supplements such as Join-In, Cure-Coming, Oh Mega Pro and Osteo Pro, but you also need to focus on the route cause and proper rest and rehab.

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[Clare]

Initially I would focus on healing before fat loss. For the first six weeks, stick to light walking, breath work and pelvic floor activation. Avoid any heavy lifting or high impact exercise. Once she is cleared at her postnatal check, she can then gradually rebuild strength with simple core exercises and increase her walking pace and duration. From around 12 weeks, most people can return to more intense training with strength work and low impact cardio. For fat loss, I would see what she can do with a sustainable calorie deficit first before considering introducing any drugs or medication. Keep protein high with plenty of nutritious fruits and veg. Her body has just gone through an incredible, but very disruptive experience, there’s no need to rush.[/quote

Thank you, what pelvic floor work would you recommend?

You’ll be able to find You Tube videos of examples of short pelvic floor workouts, suitable for post C section.

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[Clare]

Initially I would focus on healing before fat loss. For the first six weeks, stick to light walking, breath work and pelvic floor activation. Avoid any heavy lifting or high impact exercise. Once she is cleared at her postnatal check, she can then gradually rebuild strength with simple core exercises and increase her walking pace and duration. From around 12 weeks, most people can return to more intense training with strength work and low impact cardio. For fat loss, I would see what she can do with a sustainable calorie deficit first before considering introducing any drugs or medication. Keep protein high with plenty of nutritious fruits and veg. Her body has just gone through an incredible, but very disruptive experience, there’s no need to rush.

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[Clare]

I’ve had a very productive day so far. I did a short run this morning, then blitz the house and changed the beds, before settling down to some work. I’m now going to get out in the sunshine for a nice walk, and then get back to some reading and coursework for the rest of the day.

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[Clare]

Yes. Avoid anything that causes digestion disruption. It will negatively affect your training and recovery. You’re better off hydrating well and having a carb and EAA drink pre workout if you haven’t got time to eat.

Thanks Clare, yeah that’s what I do before training alongside the Pre workout but I’ll drop the pre out. Would a strong shot of instant coffee with a little milk be ok?[/quote]

Yes, see how you get on with that. If you’re sensitive, it might be worth trying to eat a banana or something quick digesting, so you have some food in your stomach.

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[Clare]

Yes. Avoid anything that causes digestion disruption. It will negatively affect your training and recovery. You’re better off hydrating well and having a carb and EAA drink pre workout if you haven’t got time to eat.

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[Clare]

I went to train Legs this morning.. the perfect way to start my birthday! then it was back home to spend the day with my family 🙂

Lying ham curl x2
Smith squat x2
Leg press x3
GHR x3
Leg ext x2
Sled Push 3 x 2 lengths
Hanging leg raises x3

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[Clare]

I wouldn’t take high dose antioxidant supplements right before or after training because they can reduce the signals your body needs to adapt and repair muscle tissue. However, eating whole foods containing antioxidants or a greens powder around the training window is fine imo.

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[Clare]

I started the day today with a 10km run this morning, and I’ve just got back from a lovely lunch out with my husband, youngest daughter and her boyfriend. It’s my birthday tomorrow, so it was both celebration for that, as well as valentines day. We went to a local Turkish restaurant and the food there is exceptional!

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[Clare]

40g fats seems reasonable right now at your bodyweight.

Do you want to write out your diet for us to look at? Are there certain foods or times of day where you struggle with appetite or digestion?

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