[Clare]

All of the above. Get good at the basic compound rows and pulls. Connect with the movements first and focus on what’s moving the weight instead of just getting it form A to B.. then get strong over time.

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[Clare]

I personally think Oats are more suited to pre workout as they are relatively slow digesting due to the fat and fibre content. I would personally opt for a cereal containing simpler carbs or a rice based meal post.

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[Clare]

I wouldn’t use the media as your source of nutritional information. There is usually an ulterior motive behind what is said. As far as I’m aware, over eating and obesity is the biggest cause of diabetes. I also believe that there is no issue eating quality meat and poultry, it’s the highly processed packaged products that we need to be more concerned about.

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[Clare]

Thank you Hilly. I have this problem in offseason, too.

Under the week breakfast is not important for me. I am drinking my eggwhites with whey and go to work.
At weekends (especially during offseason) I like to have a big, conventionell breakfast.

Maybe I add more fat to breakfast then. Or eat some peanutbutter before my breakfast.

Sometimes I really need carbs for breakfast because this is my pre workput meal.. sometimes.

———
I would definitely look to adding some fats into your morning carb meal.

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[Clare]

Thank you for all the feedback, I appreciate it. May run a journal to log progress but it may not be super exciting ha!

——-
I think that’s a great idea. Don’t worry about it not being exciting. It will be a good way for you to document your progress, stay accountable and give you data to look back on.

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[Clare]

I would do a short mini cut, tidy up the diet, lose some bodyfat and get stuck into a structured training plan (Likely you will re-comp a little in this time too). Then you can focus on on adding new muscle tissue in a perfectly primed position to grow.

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[Clare]

Thanks guys had  a lovely day !!!!

I hope the Fruit Loops were good.. (and I hope you found room for cake! ???? )

_________________________________________

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[/quote]

I found room for about 10 cakes in all honesty [/quote]

Haha.. Good girl ????????????????????????????????????????????

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[Clare]

Thanks guys had a lovely day !!!!

I hope the Fruit Loops were good.. (and I hope you found room for cake! 🙂 )

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[Clare]

Upper Session earlier. No ground breaking feats of strength. I pretty much matched numbers today, which was a bit frustrating, but a decent workout none the less. We’re holding off another week or so before introducing var after Jordan and I had a discussion about my future plans to compete. My feelings at the moment are to hold off and get as much as I can from this off season before diving into another prep, so there’s no rush right now.

ROTATION 2 – UPPER B
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
Ab machine – 3 sets of 10-12 reps

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[Clare]

Checked in with Jordan this morning. No changes have been made, so I’m guessing he wasn’t completely disgusted by my pictures ????.. I’m not sure that my camera is doing my back fat the justice it needs though ???? Oh well I like food, so I’ll continue as I am, fat and happy ????

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[Clare]

If you see a weight loss after a high carb day during a cut, it’s usually because you’ve experienced a reduction in stress and therefore released some water from your body.

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[Clare]

Where you place your carb meals will really depend on when you need them the most imo. For example, if you train early, you may benefit from carbs pre bed and first thing. Away from training, there isn’t as much of a need, especially during a cutting phase when carbs are lower. I would just set up your meals the way they suit you the best.
And I don’t think it’s necessary to eat during the night.

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[Clare]

Rest day today and just finished up work doing PT one to ones. All good here. Got my recent blood results back yesterday and all seems to be looking ok. My bodyweight seems to have crept up to 58kg and beyond this week and I’m feeling considerably squidgier in the mid section, so we’ll see what Jordan’s response is at tomorrow’s check in.. If he replies with a diet change and considerable calorie cut, then we all know I’m too fat.. haha! .. I shall report back 🙂

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[Clare]

Thanks guys. ive only just started serious training and cleaning up my diet but in my job there are running fitness tests. im 171cm in height and currently 99ks with about 20% bf id say.

Well if you have to take running fitness tests for your job, then you have no choice. Just make sure your recovery set up is good and calories support it. Maybe do your running on your rest days to avoid any impact in your gym training.

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[Clare]

Depends how many carbs you need in your diet, but I would just focus on nutrient timing by placing your faster releasing carbs around the workout window and slower releasing carbs in other meals. Utilise a good GDA like IN-SURE to help partition the carbs you’re eating towards muscle glycogen storage.

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