[Clare]

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

I don’t personally. Just black coffee

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[Clare]

Rest Day.. Housy jobs, nice long walk along the coast, coffee date with my youngest girl and a deep tissue massage.. ready for an evening of chilling now ????

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[Clare]

My understanding is that Ketotifin re-sensitises the beta2 receptors, it doesn’t upregulate.. Therefore side effects are more apparent again. So with or without adding Ketotifin, clen will still work the same in both situations. With that said, it won’t do any harm adding it in if you believe it to be beneficial.

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[Clare]

My feelings regarding peak week training is to continue following what you’ve already been doing, but lower the volume by knocking off a set from each exercise and stopping a couple of reps from failure. Avoid any compound exercises that have a higher risk of injury at this stage, so swap these out for supported machine work. Get in and out within the hour. You aren’t going to be building any new tissue at this stage, the point is purely to keep the muscles full.

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[Clare]

I highly recommend Cannonball Coffee.. @cannonballcoffeecompany on IG

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[Clare]

Decent Upper workout this morning. Limited progression in this session and I was hitting the same numbers as the last time I was on this rotation, so I lowered the weight on a few exercises and got higher reps to increase overall Load moved in a set. I’ll attempt the higher weights again next session and see if I can progress reps.

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]

58.6kg this morning. Feeling a hefty chunk ???? .. Training still feels good though, so I can cope with the extra padding. Jordan agrees and although I’m looking a little softer, we’re going to run some off season var as of today, so want to keep my diet as it is and see what this brings, then reassess as we go.

I’ve seen some pics of a few of our team who are ready to compete imminently and they ALL look INSANE right now, which makes me feel even more like a marshmallow ????.. I can’t wait to see how they all do though ????

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[Clare]

The worse thing you can do is live a lie or live unhappy. If it’s something you 100% want to do, then my opinion is to be upfront and tell her. She’ll either support you or she won’t, but the consequences will only be worse if you go ahead and get found out later down the line without telling her first.
Explain that it’s something you’ve heavily researched and that the advice, knowledge and health support these days is far superior than it was in the past. Ensure to her that you will get regular blood work to monitor your health and ask her to give you the opportunity to prove her wrong.

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[Clare]

In this game, you just have to do what you’ve got to do. It doesn’t matter what time of day you train, just find a time that suits you best where you won’t have to rush or feel like you’re watching the clock constantly. When it comes to getting your meals in, is there a way of keeping small cold meals/shakes at your desk? then when you have the opportunity to eat properly, have larger meals that will fill you up for longer and enable you to get some extra calories in.

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[Clare]

Let’s go Ryan.. I’m routing for you mate ????

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[Clare]

Currently I am doing Cardio 4 x 20 min post work, is okay to keep it like this or to lower it?

————

That’s fine, so long as it doesn’t affect your recovery. I personally prefer cardio away from training or on rest days, but if that works for you then don’t worry. Depending on your rate of fat loss, you may need to increase duration over time or cut calories even further, but see how you go.

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[Clare]

If you want to enjoy an Off plan meal during your off season. I would just have a small carb/pro meal post workout out such as Creamed rice and whey, then enjoy your Sushi meal as your post post meal.

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[Clare]

You say you’re either doing full body or a Push, Pull, Legs split and that food is ‘Pretty much the same’. Sounds like you need to get more structure into your routine, so that you know where you’re at and can track progress a little more accurately. With differing amounts of input and output, it will be difficult to ensure that you’re recovery is optimal.
I would take a few days off training to offset some fatigue, then decide on a split you can stick to. Make sure to include rest days and follow a training and rest day diet. then track your feedback and progress from here.

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[Clare]

I would half the amount of carbs in each of your carb meals. Add in around 30 mins Cardio to your rest days and increase your daily step count by 2000 steps. See how that goes for a couple of weeks, then reassess.

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[Clare]

Thanks!
Abs would you include in offseason or only precontest?

————–

Agree with Kuba.. Go for a Pull, Push, Off, Legs, Off, Repeat split. You can include a couple of sets of abs at the end of your push and Leg days

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