[Clare]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

but no i’m not taking any new supplements[/quote]

If nothing has changed, you may have caught a virus. If it doesn’t clear up, then I would go and see your Doctor.

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[Clare]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

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[Clare]

Today’s a rest day. I’ve had a long list of jobs to get through today, so nothing exciting. I also met up with my Mum and step Dad for a last exchange of gifts before Christmas.

I added some extra food in yesterday and my scale weight was back up slightly again today, so I’ll continue to react to how I’m feeling and looking.

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[Clare]

Purely digestion and preference. Most people digest rice very easily and get no bloating or digestive issues. If you like pasta and it digests well for you, then there’s no problem including it in your diet.

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[Clare]

I’ve never heard of this being an issue. I think the benefits far out way any potential negatives.

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[Clare]

Back in the gym today for an Upper session, finished with some sled pushes for a cardio element. Back to my usual diet today, although I’m feeling like my body may need some more food. My scale weight also dropped this morning, so I may add in some extra calories to my pre bed meal later, but I’ll react to how I feel then.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x2
Tricep press down/Bicep curls x2
Lateral raises x2
Sled pulls x 3 lengths

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[Clare]

When you start to see digestion quality drop such as;

Bloating

Increase in gas

Looser stools

There is no set point and most who start using digestion supplements will most likely use them year round regardless of where the quantity of their food/meals land.

What type of digestive supplements should I incorporate?[/quote]

IN-SURE, Digest Pharma Pro and Cure-Coming

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[Clare]

You don’t ‘have’ to have any refeeds, particularly if you are dropping fat at a sustainable rate and performance in the gym is still good. They become more useful during the end of a competition prep, when bodyweight is low and stress and fatigue gets to a point where productivity declines, sleep and performance is disrupted and/or fat loss stalls. Another reason to add re-feeds is if you reach a desired condition before you’re ready to step on stage/do a photoshoot, and you need to hold until you’re ready to coast in.

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[Clare]

GDAs are very beneficial when pushing carbohydrates high to keep insulin sensitivity in check. Digestive enzymes can help too if digestion becomes an issue, but not essential.

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[Clare]

Today’s been a rest day from training. I got a nice early run in, then did a few jobs around the house before going out to meet my eldest sister and her family for lunch. They live in Hertfordshire and are down for the weekend staying with my Mum, so we all got together for a catch up and to exchange some Christmas presents. We went to a lovely Thai restaurant (my fave)!

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[Clare]

It’s very common that sleep is affected during a cut, particularly as you get leaner. Your body is under more stress and wants you to get up and eat.

Just make sure your sleep hygiene is in order. Save some carbs for your pre bed meal and don’t go to bed hungry, so move this meal closer to your bed time if needed.

Avoid caffeine after midday and train earlier in the day if possible.

Supplements such as UNWIND, Cure-Coming and Pycnogenol will help to manage stress, and taking Dream Sleep before bed will help with your sleep quality and duration.

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[Clare]

I trained legs today, which was an awesome session. I woke feeling energised this morning, so started the day with a short run, then went in to train after two meals, which is slightly later than usual, but I felt great and strength was good.

Seated Leg curl x3

Squat machine x2

Leg press x3

Glute Drive x2

Leg extension x3

GHR x3

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[Clare]

What have you been doing previously? Chances are you’ll need to do something you haven’t done before. As we use our legs every day, calves can be very stubborn to grow, unless you were a forefoot striker when you were young or carried a lot of bodyweight during your life. You will likely need to increase your volume and make them a priority, instead of tagging them on to the end of sessions when energy is depleted and effort may be lacking.

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[Clare]

Today’s a rest day. I got a very wet run in this morning, then had a hairdresser’s appointment to go to. I have some jobs and work to get through now this afternoon, then some food prep to do.

I’ll post my updated diet for those who maybe interested. I’m still allowing flexibility and eating very intuitively on some days, but my basic diet is structured.

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[Clare]

Take the beef out and replace with whatever protein source, then continue on your diet. If you begin to drop weight too quickly, add in some more carbs. It won’t ‘mess’ you up.

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