[Clare]

Hi guys. Coach has allowed me 1 cheat meal at the end of every week, there is no calorie guidance involved just a sensible cheat meal no buffets or binges. Any idea what i could have to keep it sensible and not fuck me up? I like literally any food. Im cutting to if that means anything. Thanks

Just approach it as one meal off plan. You’re in a cut, so obviously calorie amount does matter as you don’t want to regress any progress made. Choose a savoury meal you enjoy and know you can digest well, see how you respond to it the following day and week, then if it works well, have that as your regular off plan meal. If you ate too much or chose foods that didn’t sit well, then adjust. Consistency and tracking variables are key during a cut.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Just been a nagging thought on my mind, idk how, and it could just be simple mindedness, i can be eating 5500 cals a day and staying at 205 consistently, my job isn’t physical at all, I sit in a dump truck all day, the only form of activity I get is basic walking around in the am and periodically thru the day, and then training. I know there’s a level of overeating that must accrue to actually put on good amounts of tissue and I don’t prescribe to the idea of lean bulking since that seems like one could be limiting growth potential, and I know many honest bodybuilders will say you gotta get a little fluffy to get big, but hell, to get to 280 or higher, can’t imagine eating 10k calories a day. I was eating 3700 a day and sat at bout 195, then added more food, and I’m not very bloated at all thru the day since damn near all my food is clean besides post training cereal. Idk, at a loss for where to go in the sense, add another 200 cal, but then again I can’t imagine my bmr being 5500 a day with so little activity.

If the amount of calories you’re eating is keeping body composition in an acceptable place, you’re still progressing with your training and you have no digestive issues, then I wouldn’t worry. Only increase calories when you hit a sticking point though, don’t just add more food for the sake of it.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

If your body is struggling to break food down through digestion, then the absorption of nutrients will definitely be affected. I wouldn’t keep piling food in without addressing any digestive issues first.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Scale weight is a useful tool for sure, it’s just not the be all and end all and only thing that should be considered when it comes to progression. For example, you don’t want to be adding more and more calories just for the sake of seeing the scale go up, especially if you are still progressing with your training. You’ll only end up piling on unnecessary body fat. However, when you hit a sticking point and progression stalls, then an increase in calories would be the next step and seeing the scale begin to move again would indicate a positive change.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Morning everyone! I hope you’ve all had a good weekend and ready for the week ahead? I have a long ‘To do’ list that I’m slowly ticking off today. Next up is a trip to get some soft tissue treatment on my back and through my glutes. Anything that can keep encouraging blood flow around the area of where I damaged the muscle, will keep helping with speeding up healing. Then I’ll be back in time to get a couple more things ticked off before heading into work for an afternoon of clients.

Tomorrow I’ll be filming again for the site. Myself and Ryan have a Push workout planned and we’ll also be hitting on a couple of topic discussions. If any of you have anything in particular you’d like me to talk about or suggestions for subjects, then please let me know 🙂

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

I wouldn’t add in an extra push day. You could always have 3 rotations, so that you can include more exercises, but I would work on a rotation of Push, Pull, Rest, Legs, Rest, Repeat. Remember that rest days are extremely important in order to grow and progress, so give everything to your sessions, but equally approach your rest days the same.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Nothing wrong with including a good quality dark chocolate in your diet. It has some great health benefits. The higher the percentage, the higher proportion is cocoa solids and less fat and sugar. Obviously you want to get a variety of fat sources in your diet, so just make sure it’s not all from cocoa.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Because it contains a natural anti inflammatory in the form of Boswellia, I would personally want to use JOIN-IN away from my workout, so as not to blunt the inflammatory response needed to adapt after training.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Hello! So today should have been my Lower Load day, which incorporates a deadlift variation with Legs and I mentioned yesterday that I was going to see which movement felt ok. However I need to be sensible.. I absolutely love deadlifting, so I’ll do anything to talk myself into believing that I’m ready to include them again, but need to remember that I essentially tore a muscle only 2 weeks ago, so decided not to even attempt them today. I can still feel a slight twinge just performing the movement pattern with bodyweight, so they need to stay out until I’m ready.

It seems I’m still able to train all other movements with no problem now, so had an amazing workout nonetheless, but just adapted my plan and even got a pb on the belt squat and Glute bridge 🙂

Lying hamstring curl – 1 set of 12
Belt Squat – 1 set of 12, 1 set of 8
Single leg Leg press – 1 set of 20
Barbell Glute bridge – 2 sets of 10 – 12
Reverse hyper machine – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Rest day today. Caught up on a lot of life jobs this morning and got a few bits sorted for my youngest Daughter’s birthday next Sunday (I say youngest, but she’s going to be 18! How the hell did that happen.. I swear I can’t be old enough!).
Going to have a nice chilled evening. then I’m back in the gym for a Lower Load day tomorrow.. excited and nervous. I’m going to play around with deadlift variations and see which one feels ok, then potentially build this back up if my injury allows. Fingers crossed all goes well!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

I think single Leg exercises are great for leg development and stability. A single leg squat on a hack machine though is quite an advanced movement and could cause an issue if you don’t get your positioning accurate or if you overload the weight too much. I would favour a single leg press much more from a safety aspect and for the fact that you’ll be able to load the movement more.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Good old Sea Salt and Black pepper for me. Sometimes some chilli flakes on my mined beef if I’m feeling adventurous or some fresh herbs.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Checked in with Jordan this morning. Bodyweight has held this week at 60kg. I’m feeling much more confident that I can continue to push forward now with my training and make some more progress. However, I’m discussing potential alternatives to deadlifts with Jordan until I’m completely recovered and ready to put these back in. I’m pretty sure that when the injury happened, my pelvis tilted forward as I was pulling up my 6th rep and fatiguing, which resulted in me straining a muscle in my lower back. The exact thing has happened to me before a couple of years ago deep into an off season, so maybe I already had a weakness there. I was also in an over-trained state, as I was this time around, and also deep into an off season, so my bodyweight (fat belly!) could also play a factor in my positioning and posture.
Anyway, hopefully now I’m conscious of what happened, we can address the issue and move forward. Today was an Upper body session, which went really well. Strength is where it was before I had a break, so now looking to push up further if I can.

UPPER B – ROTATION 2
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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Absolutely. If you feel under recovered, then take an extra rest day instead of having a sub par session and change your routine this week to fit in your 3 workouts.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Clare, how long do you take rest between your shows?
What is your next competition?

Ideally I like to take at least 6 months in between shows so that I can make significant improvements. I last competed in June this year and planning to potentially compete in mid to end of 2020. I’m waiting for the Pro Qualifier schedule to be released, then I can pick a couple of shows that are relatively close together and have another shot at a Pro card. So this off season will be a lot longer than I’ve taken before.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount