[Clare]

There’s room here to continue to push up. Just take things slow and steady. Around a 1lb a week is reasonable. Keep an eye on your body composition, training performance and digestion and once you get to a point where adding more food becomes an issue with digestion, appetite might be taking a hit, you’re beginning to lay down bodyfat quicker and training progression is becoming affected, then that would be the time for a tidy up and cut.

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[Clare]

For me I like to execute calmly. But there’s still internal aggression within that. Controlled chaos really. If I’m getting outwardly worked up, that’s going to cause unnecessary expenditure. I just bring the same intentional effort consistently to every session.

This is exactly the approach that I like to take. Go into the set with calm purpose, but internal determination.

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[Clare]

Legs today. Another good one. Strength felt good today and weights were up, not that this is my main aim any more, but still feels good to move some decent weight!

Glute drive x3
Lying ham curl x2
Leg ext x3
Pendulum x2
Leg press x3
Abductor x2

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[Clare]

You need to be in a surplus in order to grow new muscle tissue, but that doesn’t mean that you need to overeat, binge or allow anything to get out of your control. Push food up gradually, initially having your biggest meals around the workout window, train hard and only make changes when training and/or bodyweight stalls for a couple of weeks. Don’t be afraid of food. Food is nourishment, health, energy for recovery and performance, and is necessary if you want to grow new muscle.

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[Clare]

Today’s a typical Monday and a mixture of work, sorting the house, and setting myself up for the week ahead. I did a nice run first thing too.. I love running outside on a cold, dark, crisp morning!

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[Clare]

I would keep ab training in the higher rep range personally. Pick a variation for each session and and tag them on the end, 2-3 sets of 15-20 reps +

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[Clare]

This morning I did an upper session at the camp gym, then back home to spend some time with my family. A good session today. Bodyweight has also stopped dropping since adding a little more food to meals. I’ve also been having a few meals off plan recently, but managing to eat instinctively around those to keep my weight maintained.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x1
Tricep press down/Bicep curls x2
Lateral raises x2
Ab roll x3

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[Clare]

1 a day isn’t likely to do much damage, so long as your gut isn’t sensitive to the ingredients. I personally don’t like to drink them as I prefer a black coffee for the caffeine hit and health benefits, but if you like them, then I don’t see a big issue.

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[Clare]

Today’s been a nice, chilled rest day so far. A run this morning, followed by a few jobs around the house and a bit of work. I went out for a walk with my husband after lunch, and my daughter’s boyfriend is coming over later, so I’m going to be cooking for everyone then.

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[Clare]

If you are falling asleep at 8pm and waking between 4-5am, that’s a solid 8-9 hours sleep! I wouldn’t be complaining about that, If you want to try and stay asleep longer in the morning, then try going to bed later the night before.

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[Clare]

Legs again today. I was excited to get in for this session today and I had a really good one. The gym was quiet, so headphones in and I was in my own little world!

This afternoon I’ve had some work to get stuck into, so I’ll continue to do that before I head out for a rainy walk later.

Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This is common once you get very lean. All you can really do is make sure you do everything you can to set yourself up for the best sleep you can get.

Create a good bed time routine with limited screen exposure, blackout blinds, cool room etc. Taper off your fluid intake towards the end of the evening and eat a meal pre bed, preferably with carbs, fats and protein.

Eye masks and ear plugs can be beneficial or using some white noise or a fan for distraction.

Take a full dose of Dream Sleep 30 mins before you go to bed. This can really help to induce sleep and keep you from waking.

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[Clare]

How often do you have to do these early morning shifts?

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[Clare]

I would look to tidy up now. Then come back up at a slower rate focusing on staying leaner before dropping back into a cut for the Holiday and putting yourself in a position to be bigger and leaner than ever

This would be my approach too.

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[Clare]

Today has been a rest day from training. I did a 7km run this morning, then got on with a bit of work before heading for a hair appointment. I’m back home now and will get stuck into some course work before going out for a walk. My body feels so much better after the massage and yoga yesterday and I’m excited to get back in the gym tomorrow.

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