[Clare]

I agree with Claire, AGAIN ????????????

She’s always gives the best answers private joke ????????

????… Who’s Claire ????

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[Clare]

Hey Katie. What show are you aiming for?

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[Clare]

Once I’ve finished training, my priority is focused on recovery. I don’t personally see any benefit in training twice a day. Don’t worry yourself with what others are doing, particularly the genetically elite. Remember that these select few probably only live and breathe bodybuilding, don’t have the stress of typical jobs, are able to eat and sleep when they want to and have superior genetics which allows them to grow and recover, no matter what they do.

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[Clare]

As above, 15-20g EAAs would be adequate. If you want high quality with additional benefits, then MPS MAX would be my go to. If you’re on more of a budget the JP EAA formula will still offer you what you need in a quality EAA.
In terms of carbs, I would opt for Cyclic Dextrin instead of Maltodextrin for the digestibility properties. SUSTAIN INTRA would be top tier or JP PERFORMANCE MAX for more of a budget. I would begin at 50g with a look to increase if your calories start to get very high.
The diet app will only give you a rough guideline, so maybe reduce the amounts slightly, see how your body responds and then adapt as you go depending on your response and goals.

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[Clare]

During a de-load, I would advise dropping volume to just one set per exercise and keeping a couple of reps shy of failure. Either stick with the same split or do a couple of upper and lower sessions spread over a week. I would, however, take a few days complete rest first.

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[Clare]

Perfectly reasonable question, so please don’t worry about asking any questions on here 🙂

Generally, although person dependant, we would look to place the majority of our carbs in our pre, intra and post meals and meals away from our workouts to be more pro/fat based. However, if your job is physically demanding, then it would make more sense to have your carbs spread throughout the day. Rest days are sometimes a good day to have lower carbs for insulin sensitivity benefits, but again this is dependant on your lifestyle and situation.

There’s nothing wrong with having some mixed meals, but the ratios of these meals will be more determined by the timings of the them. For example, having a small amount of fat in your pre workout meal can help to release the carbs more steadily.

I think we need some more information before we can offer additional advice. Maybe have a go at writing out a meal plan and post this along with more info about your job, lifestyle, current physique, training set up, wake and sleep times etc. and we’ll help you out further.

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[Clare]

Wasn’t expecting much today, but ended up having a really good upper workout. I had a lot going on this morning, which resulted in a slightly later session and my head all over the place. I’m not very good when my routine is messed up as it makes me very anxious, but I pulled it together and got my head focused and all was well. Hit a DB shoulder press and Chest press machine pb too 🙂

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.

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[Clare]

I think it’s flu headaches sore joints running nose sore throat and just feel like crap

If it’s actual Flu, you wouldn’t be wondering whether you had it or not! You would barely be able to walk, let alone train! I was wiped out for 10 days when I had it and did nothing. Just stay at home and focus on getting well.

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[Clare]

Take time off. If you really do have the flu, there’s no way you’d even contemplate training! You’ll do yourself no favours by supressing your immune system further. Rest up, eat well, stay hydrated and only go back when you feel completely recovered.

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[Clare]

Hey Robin. How are you finding your prep and diet so far? What is the reasoning behind a high dose of Vitamin C post workout?

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[Clare]

@k Well done! You’re very organised ???? I still have a couple of bits to sort ???? Presents to yourself are the best though..haha! Especially if they’re supplements ????
My favourite PREpare flavour has to be the Tutti Fruitti, followed closely by the Passion Fruit Lemonade. The Blue Slushie tastes exactly like the Blue Slush Puppy drinks if you’ve ever had one of those? It has a very sharp, sweet taste. Still tasty though ????

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[Clare]

Very difficult to advise without knowing what you look like. Have you been along to watch any shows in different federations for an idea of where you’d fit in? There are some feds that offer beginners and novice classes, but you obviously wouldn’t be able to compete in any natural shows, so if you think you fit into a bodybuilding criteria, it will really come down to PCA, NABBA, UKBFF and the Pro Qualifiers. Miami Pro, Pure Elite and WBFF are more modally. I would take a look at the fed’s social media pages and websites, find show calendar dates and look at the rules and any pictures of their athletes to get a feel of where you see yourself fitting in.

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[Clare]

Rest day. Still feeling quite tired after the weekend, but should be all good to go after one more decent night’s sleep 🙂

Full on day at work today and now for an evening of last minute online shopping for Christmas. Is everyone else all sorted!?

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[Clare]

I don’t think any diet that eliminates whole food groups is optimal for health. There are a lot of media productions, articles, podcasts etc that may sound very convincing on the outset, but we need to investigate further at their motives and think with perspective. Certain meats and in particular, organ meats have a wide range of benefits and nutrients, but so do plants and fish and eating a variety will give us a complete nutrient base. I do however believe that we are all individual and have differing digestive systems and needs. You may well find that certain foods cause inflammation, discomfort or intolerant symptoms, so I think it’s a case of finding foods that work well for us, but not necessarily going to the extreme of carnivore, keto, vegan or whatever other diet is being marketed as the latest craze and making a firm decision to cut out whole food groups with no firm reasoning.

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[Clare]

When progress begins to stall, I would start by adding a small amount of carbs around your workout first, continue to monitor your training progress, body composition and scale weight before increasing again. Once calories around the workout are quite high, you could then look to adding to other meals spread throughout the day from either fats or carbs. Keep protein constant. It’s really a case of assess as you go, keep an eye on everything and adjust as and when needed.

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