[Clare]

If you’re not losing bodyfat you’re not in a deficit. You are eating too many calories and/or not moving enough. You say that you’re not tracking your food on non training days.. how do you know what you’re taking in and where will you go from here when you need to adjust your calories?

In a fat loss phase, you need to track everything. Then when things stall you will be able to make small adjustments and know for sure that you are still heading in the right direction. You can’t go in blindly and leave it to guess work.

I would also move your cardio away from your training and be sure that you put full effort into your weights in order to keep that muscle during your cut.

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[Clare]

Mini cuts are useful during a gaining phase if bodyfat is beginning to creep up too much. This is usually a visual thing and not dictated by the scale. Appetite, digestion and training might also be taking a hit. The point of a mini cut is to get in and out quickly, drop some fat and then get straight back to gaining again. Depending on the individual this could take 4-8 weeks.
However, if you feel that bodyfat is very high, then more of a prolonged cut would be recommended before entering a gaining phase again. If you want to upload some pictures, we can advise more accurately.

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[Clare]

Weighing uncooked is more accurate due to water loss during cooking. However, weighing cooked is much more convenient for a lot of people.
At the end of the day, which ever one you choose to do, just stay consistent with it and don’t worry yourself.

In terms of figuring out how to convert weights.. Weigh 100g uncooked. Cook it. Weigh it again. Now use this figure to easily work out other weights.

eg.(And these are made up numbers)
100g uncooked = 80g cooked
Therefore 150g uncooked = 120g cooked
.. 200g = 160g
.. 175g = 140g etc.. etc..

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[Clare]

HAPPY AND SUCCESSFUL NEW YEAR TO YOU ALL!

Last night I was tucked up in bed before 10pm. I’ve had many years in the past of partying all night and rolling in after sunrise, so I don’t miss it at all now (Especially not the hangovers!). Leg day was all that was on my mind. A slightly adapted session due to gym closures, but repeated the one I did on Boxing Day for the same reason.. and I beat all numbers again. I’m on no assistance right now and strength is holding nicely. I’ve actually been really happy with how my Leg sessions have progressed this off season, I just hope that it translates to the stage with improvements.

It won’t be long before I’ll be prepping again for 2020 shows.. eek!

Lying hamstring curl – 1 set of 10, 1 set of 12
Leg extension – 1 set of 15
Paused Belt squat – 1 set of 20
Leg press – 1 set of 8, 1 set of 15
BW Sissy squat – 1 r/p set
GHR – 1 set BW to failure
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets of 15
STRETCH
Toe press for calves on Leg press – 3 sets of 15, 12, 10

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[Clare]

Echoing what Haider has suggested.. JOIN-IN and CURE-COMING. Doubling up the dose if you have a flair up.

Careful exercise selection and adequate rest will also help to keep joints healthy.

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[Clare]

Rest will be your best friend. Sounds like flu. I take Bee propolis and sambucol daily as soon as I feel a cold coming, alongside increased Vitamin A and D3. I also double up on CURE-COMING.
Stay well hydrated and eat whatever you can manage.
If it is genuine flu, it can take a while to rid and recover from, so be patient and ride it out.

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[Clare]

Hi Francois. Sounds like you have a clear plan in your head and a sensible approach to the year ahead. You’re in the right place if you have any questions or need advice along the way. I look forward to seeing the result in December!

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[Clare]

Sounds like a plan ???? Happy New Year ????

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[Clare]

Any suggestions in regards to the distention? @corinne  @louis-moylan  @hilly  @clare  @giantjohal  @jimmytonk1  @ryanpetford  @lara-tasharofi  

Everyone has distension up to a point when they completely relax. Try standing upright and fix your posture and pull your stomach in.

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[Clare]

Last upper workout of 2019.. Done! and it was a good one. Pb on press machine getting 85kg for 9 and I got a couple of reps out of the 27.5kg Dbs for shoulder press. This exercise is always so slow to progress on, but over the years I’ve gradually got stronger. I want this weight to eventually be a solid set for me.

UPPER A – Rotation 1
Dual cable bicep curl – 4 sets of 10-12
Low incline lying side raise on the cables – 3 sets of 12-15
High Incline DB press – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Narrow press machine – 2 sets of 10-12
Single arm tricep pushdown – 2 sets of 10-12
Front z bar raise – 1 set of 15-20
STRETCH
Lat pulldown – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Mid back row – 3 sets – 10, up the weight 6-8, then 15
Reverse pec dec – 1 set of 15-20
STRETCH
Ab roll outs – 3 sets of 10-12.

And that wraps up 2019! It’s been a fantastic year with the TrainedbyJP Team and has been a huge privilege to share my progress and experience with you all on here. I didn’t get the Pro Card I wanted, but we can never predict where the cards fall. All I can do is put the work in my end and hope to be rewarded on stage. My plan is to aim to compete around July time next year and you can bet I’ll be putting all of my energy and focus into bringing my best.

Thankyou to each and every one of you who takes the time to stop by my log, leaves me a comment on Instagram or shows me support in one way or another. It’s hugely appreciated.

Here’s to a happy, healthy and successful 2020 🙂

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[Clare]

I train 4 days a week at the moment.. Upper, Lower, Off, Upper, Off, Lower Load, Off. I think that’s plenty with the intensity I train at. I look forward to my rest days!

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[Clare]

The sumo has a shorter ROM and incorporates more quads and glutes due to the positioning. There’s also less demand on the lower back.
No one variation is ‘better’ than the other, it all depends on an individual’s needs and what they are wanting to get from an exercise.

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[Clare]

The fear of losing condition and laying down a bit of bodyfat is what holds a lot of people back. You need to be in a calorie surplus in order to build new muscle tissue, so inevitably you will gain some bodyfat with this. However, that doesn’t mean that you suddenly need to be eating ridiculous amounts. Make small increments at a time, monitor your training progress, take regular pictures and keep adjusting as you go.
Remember though that diet is only part of the picture, you need to make sure you are training with intensity and efficiently and have a solid routine in place, as well as optimising your recovery and sleep.

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[Clare]

Thanks Clare! Offseason is going really well. Numbers flying up, looking forward to starting prep January will be good to see what’s under this fluffy belly

So, Push 1 today not the greatest of sessions. Tidied up execution a lot as previous my sets were a little rushed. Took paused on incline db press 37.5kg x 8 Numbers matched with last rotation 1 pb on close grip BB 100kg and Rope pushdowns 65kg x 14. Took stack on plate loaded machine press 80kg side x 6 backed off with 70kg x 9 so will take 75 for a pb next time. Looking back was an OK session progress wise but numbers need to be more accurate, noted in logbook.

Time to rest now & get meals in. Rest tomorrow and then Pull on NY. 180kg deads on the cards, can’t wait !!

Warm up: rotator cuff, side laterals 5kg x 20 press x 5
Incline db press warm up 17.5kg x 5 paused Working set 37.5kg x 8 paused (reason paused is tidying up execution)
Machine shoulder press: Stack 80kg / side x 6 back off 70kg x 9
Dips: Working set 25kg x 7
Cable flies low to high: warm up 60kg x 16 Working set 80kg x 11
CGBP: Working set 100kg x 6

Rope pushdowns: Warm up 45kg x 16 Working set 65kg x 14

——-
The log book will tell you if you’re progressing or not.. and sounds like you are! So let’s ignore a bit of belly! Ooh what comp are you aiming for?

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[Clare]

The final reps of a big compound exercise like hack squats will always need a few breaths between if you’re aiming for failure and wanting to get everything from it. If the set is done, you won’t be able to get any more.

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