[Clare]

Clare Barks wrote:

Can’t you just input oven roasted chicken breast into myfitness pal, then the macros will show up?

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Yeah, but I see is same amount, oven has like 30.7 gr protein, fats the same.

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It doesn’t really matter so long as you stay consistent. Let your results dictate whether you need to need to make any changes to your diet. The discrepancy in macros are probably negligible anyway.

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cooked meat-my fitness pal

[Clare]

Can’t you just input oven roasted chicken breast into myfitness pal, then the macros will show up?

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[Clare]

As I mentioned yesterday, I took today as a rest day to allow for my hospital appointment. All went well. Perfect hearing, so no issues. I didn’t expect there to be anyway as I’ve had no problems. Likely I’ll just have yearly scans and hearing tests going forward from now on to monitor everything.

I’m in between clients now, so have a couple more to train before I’m done for the day. Then I’ll rest up ahead of Legs tomorrow 🙂

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[Clare]

Post some pictures of your current physique and we’ll be able to advise you further.

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[Clare]

If you can afford them, then I think they are very beneficial for bodybuilding in terms of sustained energy, initiating muscle protein synthesis and improving recovery. I would use these intra, drop your post workout shake and have a whole food meal around 45-60 mins post workout.

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[Clare]

Whatever foods you choose should be foods that you’ve already trialed in practice. I wouldn’t be adding in unfamiliar foods before a fight without knowing how your body will respond.

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[Clare]

Put the lean meat in a wrap?

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[Clare]

Before worrying about intensity, just get used to the movements again, It will take a few sessions to retrain neural pathways and get used the exercises again. Once you feel comfortable, work on progressive overload and the intensity will come naturally.

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[Clare]

Good evening everyone. Today should have been a rest day for me, but I have an early hospital appointment tomorrow which I need to travel to and then get back in time for work, so made sense to train this morning instead. The appointment is with an Audiologist to check the hearing in my left ear. If you’ve been following along my log, you’ll know that a minute growth was incidentally detected in my left ear canal a little while back. It isn’t a cause for concern at the moment, but obviously needs to be monitored and the hearing test is just routine as I’m not experiencing any symptoms.

Anyway, that’s that and I’ll let you know how it goes tomorrow.. back to today and it was an Upper Session. I felt a little fatigued after yesterday’s Lower Load day, which is why I generally need to rest on Mondays, but life happens and it got done. High Incline Chest Press and close Smith Press progressed, but pretty much matched other lifts. Day off training tomorrow and we’ll see what I can do for Legs on Wednesday.

ROTATION 2 – UPPER A
Dual bicep curl – 4 sets of 10-12 reps
Seated side raise on the cables – 3 sets of 12-15 reps
High inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again
Narrow smith press – 2 sets of 10-12
Single arm rope pushdown – 2 sets of 10-12
Front cable raise – 1 set of 15-20 reps
STRETCH
High row pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight
Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep
Prone DB raise for rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 rep

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[Clare]

I highly recommend Cannonball Coffee.. @cannonballcoffeecompany on IG

_________________________________________

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

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

Clare KNOWS

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]

I highly recommend Cannonball Coffee.. @cannonballcoffeecompany on IG

_________________________________________

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

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

Clare KNOWS

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]

THE BEST ????☕

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[Clare]

I think you’re in a good position to keep growing. I’m with Kevin on the ‘Cheat meals’ though, there’s no need for them. If you want an occasional meal off plan, then focus on getting some quality nutritious foods in that will actually benefit you. Keep an eye on your log book, push for progress and make adjustments when you begin to stall.

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[Clare]

FLIPPING Good session today! PB on Hex bar Deads and Belt Squat.. Both felt amazing.

I’m giving everything I can to this off season. I’m following my diet to the letter, optimising my recovery and going into each session with a vision of my future self on stage again. I WILL NOT waste this time I have.

LOWER LOAD – ROTATION 1
Hamstring curl – 1 x 15
Hex bar deadlift – 1 x 15, increase the weight and 1 x 8 – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 15-20, each rep moves into a shrug, 1 fluid movement, staying continuous
Narrow Belt squat – 1 x 10-12, 1 x 6-8
Single Leg press – 1 x 20 each leg
GHR – 1 x 20 BW – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 x 15 BW
STRETCH
Standing Calf raise – 3 x 10-12

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[Clare]

Clare Barks wrote:

do you guys drink your coffee with any sweetener or 0cal drops etc?

I don’t personally. Just black coffee

_________________________________________

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if in a deficit and weight loss being the goal. would having let’s says 1-3 cups a day with sweetener hinder any progression[/quote]

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No, not if it’s something that stays a constant throughout.. Just don’t add in things like this or increase amounts as you go.

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Recommendations for a nice coffee

[Clare]

[/quote]
Do you have to always the Nescafé pods for it to work? Or any capsules from say…. aldi work?

The capsules are hella expensive[/quote]

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I’ve only ever used the Dolce Gusto pods, but I know you can get compatible ones, so I guess so.

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[Clare]

Sorry If im hi-jacking the thread but has anyone bought the dulce gusto machines?

See loads for sale on FB market place and ebay but they’re used, I’m wondering if there a reason there’s so many

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I have a Dolce Gusto machine. I prefer making up a cafetiere as the coffee tastes a lot fresher and love using Cannonball Coffee for this, but if I don’t have much time, the Dolce gusto pods are convenient and still taste good.

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