[Clare]

Thanks all – how would I know when to increase? Scales not moving or go visually or indeed logbook not progressing…?

Initially the scales will go up following a cut, so when this stalls and/or you begin to drop again, then look to add more calories. Once your body settles again, if you’re still holding an acceptable amount of bodyfat, you can continue pushing up slowly over time. Let the mirror and your progress in the gym dictate this, rather than purely scale weight.

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[Clare]

Mind over matter until your joints tell you otherwise! Obviously listen to your body and adapt volume depending on your recovery capabilities and pull back on heavier sets in favour of higher reps and lower weights if you begin to have any joint issues, but don’t start believing that everything needs to change once you hit a certain age. There is no reason why you can’t still progress and add muscle past 40, just keep on top of your health with supplementation, a little cardio and recovery protocols and keep at it!

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[Clare]

Agree with above about beginning with adding some additional carbs to your post workout meal first. I would also reduce your cardio to rest days only. Ride that out for a week and see how your body responds, then assess and adjust again. Gradually increasing calories across all meals thereafter.

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[Clare]

You don’t necessarily need to add carbs in meal 1, but if you want to switch them from meal 2, then try it and see how you get on.

How you set up your macros and where you place your carbs really depends on where you need them the most and feel the best, so it’s person dependant.

Typically you’d need most of your carb based meals around your workout to fuel your performance and help with recovery. However, your lifestyle, activity and personal response will ultimately dictate how you set your meals up.

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[Clare]

Good Afternoon.. Check in day (With myself). As I’m not in a crucial stage of prep; I’m leaving Jordan alone this week to enjoy his holiday with Corinne (and no one needs to be put off their sushi after seeing my check in pics!).

Bodyweight has held at 59.6kg this week. I’m still a chunk, but I feel less bloated now my monthly visit has disappeared.

Upper today. It was a good session, but I feel I’ve maxed out the smith press as I’m struggling to progress with it, so may need to switch this out. Having said that, my sleep was a little disrupted last night so that may have affected my session. I was in a bit of discomfort after having my braces tightened yesterday, so didn’t feel completely rested this morning.

ROTATION 1 – UPPER B
Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12

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[Clare]

Agree with Kevin if you want to hit Legs twice a week and can recover from 5 days a week training. Another option could be Pull, Push, Off, Lower, Off, Upper, Off, Repeat.

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[Clare]

Depends on your rate of progress. If you’re dropping fat too quickly, then pull back on your output. There’s no rules that states how much cardio you need to do. An active person who accumulates a lot of steps in a day may not need to do any cardio.

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[Clare]

Clare Barks wrote:

Clare Barks wrote:

What does the rest of your diet look like? It could be a fibre or fat issue depending on what your other meals look like. It could also be an electrolyte issue if you sweat a lot during training, particularly doing twice a days. Another cause of constipation could be stress.

<p style=”color: silver”>_________________________________________

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Hi Claire current diet

————–Has anything specifically changed in the last 3 few days? If not, it may just be the stage you are in your prep with the amount of food you’re having or water intake/stress/sleep/sweat loss etc. You could try adding a fibre supplement and/or increasing water intake, but if you are still suffering after several days, then go and see a doctor.

<p style=”color: silver”>_________________________________________

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Hi Claire. I’m abit stressed at the moment. Got a lot of personal problems going off. Even though I’m holding my diet together and training ect I still get days we’re I just want to lock my self away. If u get me[/quote]

————–

That could well be the issue then. Stress plays havoc with all systems in the body. My advice would be.. Take a day off training, go get yourself a nice relaxing massage, drink plenty of water and chill 🙂

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Constipation last three days

[Clare]

Clare Barks wrote:

What does the rest of your diet look like? It could be a fibre or fat issue depending on what your other meals look like. It could also be an electrolyte issue if you sweat a lot during training, particularly doing twice a days. Another cause of constipation could be stress.

<p style=”color: silver”>_________________________________________

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

Hi Claire current diet

————–
Has anything specifically changed in the last 3 few days? If not, it may just be the stage you are in your prep with the amount of food you’re having or water intake/stress/sleep/sweat loss etc. You could try adding a fibre supplement and/or increasing water intake, but if you are still suffering after several days, then go and see a doctor.

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Constipation last three days

[Clare]

Busy ‘Rest’ Day today.. One to One Pts this morning, then I have a dental appointment to get my braces tightened this afternoon before heading back into work for my evening clients (Hopefully not in too much pain and with the ability to talk still!).

Hope you’re all having a fabulous day 🙂

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[Clare]

What does the rest of your diet look like? It could be a fibre or fat issue depending on what your other meals look like. It could also be an electrolyte issue if you sweat a lot during training, particularly doing twice a days.
Another cause of constipation could be stress.

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[Clare]

You’re not new to this and you’ve built a decent foundation there, so I say get stuck into a Pull, Push, Legs Split and see how you get on.. Something like Pull, Push, Off, Legs, Off, Repeat

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[Clare]

Myself and @ryanpetford filmed a Leg session with @rebecca today, as well as some topic discussions for the site.. (Although she nearly didn’t make it, thanks to our delightful Train Network!). We got some good content though and had a really good session, so they should be up on the site soon 🙂

We followed my plan today, although Ryan adjusted some of the rep ranges to suit where he’s at. 

Wiped out now!

LOWER – ROTATION 1
Lying hamstring curl – 2 sets – 12 reps, 8 reps
Leg extension – 1 set of 12 reps
Hack squat – 2 sets – 10 reps, 8 reps
Paused Hammer strength Leg press – 1 set of 20 reps
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 2 sets of 11 reps, 15 reps
Abductor – 1 r/p set
Seated calf raise – 3 sets of 10 reps, 8 reps, 8 reps

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[Clare]

Tennis elbow is an overuse injury that I’ve suffered with too. It won’t ever completely go away, but you can manage the inflammation to reduce recurring flare ups. Firstly take a few days complete rest and continue with the physio, massage and stretches. Avoid any exercises that aggravate it for a while and continue to use the straps on pull days. Massaging the area with Kwan Loong oil pre training may also help, as well as wearing elbow sleeves on push days. Reduce the load too and go for higher reps. Be patient and don’t push again before you’re ready.
Look into supplementing with Curcumin and a decent Joint formula containing Boswellia Seratta. The TrainedbyJPnutrition CURE-COMING and JOIN-IN are excellent.

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[Clare]

Wake- black coffee
Train
8.00 – 2 whole eggs, 120g steak, 2 slices whole meal toast
10.30 – 200g chicken, veg, half pack rice
13.30 – 200g lean mince, veg, half pack rice
16.00 – 1/2 cup oats, berries, peanut butter, scoop whey
Train – weights or boxing or sparring
Post workout – 80g coco pops, 50g whey
Final meal – 200g chicken, veg, rice

———–
Looks good to me.. and if you’re managing to drop fat at a rate you’re happy with and still able to perform during training, then stick with it.

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