[Clare]

There’s no point continuing to gain at this point. I would concentrate on getting straight back into a deficit and do a pretty aggressive short mini cut to get rid of some bodyfat. Drop calories, add in some cardio and stick to it strictly. You’ll be in a far more responsive state to begin a successful gaining phase once this is done. From then on, focus on adding weight slowly and monitor things carefully.. you don’t want to get yourself into a cycle of gaining and cutting constantly or you’ll never progress.

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[Clare]

Most intra carbohydrate powders are derived from corn/maize starch. I do believe however, that some vitargo products are made from barley starch. Might be worth looking at.

_________________________________________

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I just had a look at vitargo  and it’s made from barely starch good call ????[/quote]

Perfect ????

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[Clare]

I echo what Jordan has said. I’ve used it during a prep before and tried it both pre cardio and pre training. The energy and focus I got from it was brilliant during the session, but the come down later on and the feeling of pure exhaustion was unbearable, to the point where I could barely function at all.

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[Clare]

Super productive rest day so far. Decorations are down, house has been blitzed, beds changed, new diary filled out and food shop done and put away. I don’t know about anyone else, I love Christmas, but once it’s done I need everything gone and tidied up. No need to prolong it any further in my eyes! I’m not sure the rest of the family agree, but they’re all out at the moment anyway, so once they’re back it’ll be too late.. haha!

My head feels clutter free and happy anyway 🙂

I’m off to meet up with a friend this afternoon for a coffee and catch up, then will relax with the family later on this evening ahead of Lower load day tomorrow.. and my first attempt at a deadlift variation since my injury ..eek!

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[Clare]

I think at the end of the day we need to look at your own personal situation. You have no plans to compete and you’ve just moved in with your girlfriend and understandably want to spend some time with her enjoying an evening meal, so I think right now this is more important to you.
One other option would be to have that bigger meal with your girlfriend as your meal 3, but keep some pro and fat macros back to have one last small meal of something like Greek yoghurt/Nut butter pre bed.

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[Clare]

Most intra carbohydrate powders are derived from corn/maize starch. I do believe however, that some vitargo products are made from barley starch. Might be worth looking at.

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[Clare]

You don’t need to know exact calories. It’s pretty much a guessing game to begin with anyway. All you need is a starting point, so begin with the diet you have set out, stick to a routine training and cardio plan and track your scale weight and how you look in the mirror daily. If you’re losing too quickly, then add some back food in or cut back on cardio. If you’re not losing and maintaining, then drop some food or increase output. If you’re gaining (Which I doubt you will on that amount), then obviously drop more food and/or increase output. Then it’s just a case of monitoring as you go and making adjustments as necessary when things begin to stall. You have 12 months, so take it steady and feel free to ask any more questions on here if you’re unsure of anything.

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[Clare]

Upper this morning. Another good one. Felt strong.. I think that sticky toffee pudding is still lingering ..haha!

Machine side raise– 3 sets of 12-15 reps
High incline machine press – 3 sets, 12 reps – increase the weight a go for 8 reps , then 15 reps
Cable cuff standing – 3 sets, 12 reps – increase the weight a go for 8 reps, stay on that weight
Z bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 rp
Single arm rope pushdown– 1 rp
STRETCH
Banded chin – 2 sets of 15-20 reps
Single arm lat row – 2 sets of 15-20 reps
Rear delts on seated cable – 3 sets of 15-20 reps
STRETCH
Dual machine bicep curl – 4 sets of 10-12 reps
STRETCH.

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[Clare]

well there could have been other factors than frequency for my lack of progress (although I’d have a hard time coming up with any, other than sometimes shitty sleep..), but I guess you are right, that’s why I’m cutting back now.
I was just wondering cuz in this topic the 5-times a week approach wasn’t questioned by experienced athletes like Kevin or Corinne.

I’m not saying you shouldn’t train 5 times a week. It’s doable, especially on an 8 day split rotation. It all comes down to the individual and what they can recover from.

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[Clare]

would you guys say 5 times a week (meaning training at least 3 consecutive times) is to much for most people (training forum style, high intensity, low volume, every set to failure)?
I’ve done that the last couple of years and my progress wasn’t that good, so I’m thinking of cutting back to 2 on 1 off 1 on 1 off (instead of 2 on 1 off 3 on 1 off). I love working out – I would train every day if that wouldn’t destroy may progress – so this is a hard step for me..

——–

You’ve answered your own question.. ‘My progress wasn’t that good’. So, yes I would say that you weren’t recovering adequately. I think training 3 consecutive days in a row is tough to recover from if you are training with full intensity. I personally train 4 times a week and a maximum of 2 in a row. Try and look at rest days as part of your programme and not just a day off training.. we need these days to regenerate and grow, so without them we will stall progress.

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[Clare]

The TrainedbyJP Nutrition CURE-COMING and JOIN-IN will give you everything you need at the correct dosages with quality patented ingredients.
_________________________________________

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Already check them out but very expensive shipping cost to my country ????[/quote]
——–
Ah that’s a shame. You can still find the single ingredients elsewhere. Look for Curcumin BCM 95 400mg and Boswellia serrata with around 65% standardised extract and take the recommended dosage.

_________________________________________

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[/quote]

Curcumin 95 of jarrow is bcm 95 ?[/quote]

—-

I don’t believe it is. Look at Life extension Super Bio-Curcumin

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[Clare]

The TrainedbyJP Nutrition CURE-COMING and JOIN-IN will give you everything you need at the correct dosages with quality patented ingredients.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Already check them out but very expensive shipping cost to my country ????[/quote]

——–

Ah that’s a shame. You can still find the single ingredients elsewhere. Look for Curcumin BCM 95 400mg and Boswellia serrata with around 65% standardised extract and take the recommended dosage.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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[Clare]

The TrainedbyJP Nutrition CURE-COMING and JOIN-IN will give you everything you need at the correct dosages with quality patented ingredients.

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[Clare]

weird…i also treated myself to trying the pecan nut butter last night!
crunchy or smooth? which brand?

glad you all have a lovely Christmas x

——————

Meridian.. Love the smooth Almond butter, but that crunchy Pecan was delicious!

I hope you and Jordan had a lovely couple of days and managed to relax x

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[Clare]

I had such a lovely day yesterday with the family. I ate my usual 2 rest day meals in the morning, then after that had my Christmas meal followed by a delicious sticky toffee pudding. Later on I indulged in a few stem ginger biscuits, then I was back to craving my Greek yoghurt and nut butter pre bed (Although I admit I didn’t weigh the nut butter.. because Christmas and all that! It was pecan nut butter too, which I LOVE!!).

Back to plan today and back in for a Lower session. I had to use my usual gym for this because of other gym opening hours over Christmas, so it was slightly adapted due to the equipment available. I had a really good workout though and sweat like a pig in blanket ..haha!
I also gave Db RDLs a go, which is the first time doing a deadlift variation since my injury and it felt good. I only did the 30kg dbs to test the waters, but I’m confident I can start adding some lower back loading into my density days again.

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
Db RDL – 1 set of 15
BW Sissy squat – 1 r/p set
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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