[Clare]

Either is completely fine. I use jasmine rice for all meals containing rice whether on a training day or rest day, purely because I prefer the taste.

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[Clare]

Clare Barks wrote:

Use the data you already have. You know the calories/macro numbers that you’ve been maintaining on, so I would just increment up from these.

_________________________________________

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Would you say a 20-25% increase on all macros is sensible?

———-
I’d increase carbs around the workout window first and see how you go from there. Maybe bump protein up to 250 also.

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Diet Planner Advice

[Clare]

Use the data you already have. You know the calories/macro numbers that you’ve been maintaining on, so I would just increment up from these.

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[Clare]

Strong Lower Load day today. Took Pbs away on Hex bar deads and Belt squat, so super happy. I’ve been really pleased with my progression so far this off season and have found this training split to be really enjoyable and productive for me. Recovery was challenged as we increased the extra volume to my upper days, but still manageable. Pending my blood results that were taken on Friday, we will potentially do an anavar run as of next week and look to adding additional volume to target more for my lats as recovery capabilities will be increased, but we’ll see.

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:

Dean Herbert wrote:

Are you saying that your dieting is causing the relationship breakdown or that you’re already going through relationship issues and therefore finding dieting more difficult?

<p style=”color: silver”>_________________________________________

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Happened before but finding it hard if u get me.

How I’mManaging to keep diet and trading together I’ll never no

———If you aren’t dieting for a set date, have you thought about having a diet break and bringing your calories back to maintenance whilst you’re going through this period? Dieting and going through a stressful personal situation can’t be easy and you won’t be able to think or act rationally.

<p style=”color: silver”>_________________________________________

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[/quote]
It’s done and dusted Claire. Just have to keep plodding along[/quote]

———–
In that case, you need to move on. Easier said than done I’m sure as I’ve never been through it myself, so I don’t want to make light of the situation. How about booking in a photoshoot and having a goal at the end of this dieting phase to give you a focus and something to look forward to at the end?
You mentioned too that you are neglecting days off the gym, but this isn’t going to help your body cope with the stress, so get some massages booked, find something else you enjoy doing, anything that will keep you busy. Don’t neglect looking after yourself.

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Strange question I know

[Clare]

Dean Herbert wrote:

Are you saying that your dieting is causing the relationship breakdown or that you’re already going through relationship issues and therefore finding dieting more difficult?

<p style=”color: silver”>_________________________________________

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Happened before but finding it hard if u get me.

How I’m
Managing to keep diet and trading together I’ll never no[/quote]

———

If you aren’t dieting for a set date, have you thought about having a diet break and bringing your calories back to maintenance whilst you’re going through this period? Dieting and going through a stressful personal situation can’t be easy and you won’t be able to think or act rationally.

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Strange question I know

[Clare]

Thanks for the input Clare, I thought that might be the advice most on here would give. I’ll take note & have an extra day or two off, just feels as if I’m wasting away having more time off at the end of a deload

————

It’s always difficult to take our own advice, even if deep down we know what we should do. You won’t waste away!.. and you’ll be back to where you were again in no time. Getting healthy is first priority though.

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[Clare]

A lovely rest day for me today. Car went in for an MOT (Passed.. phew!), got a lot of ‘Stuff’ done, watched some of the live stream from the Padova, Italy Pro Qualifier and saw Ryan take his class win and just miss out on his Pro Card (Only a matter of time.. could easily have been his for the taking today imo, but judges still seem to be unsure of the Classic Physique criteria, but hey it’s done and we move on. He should still be very proud and celebrate his class win).

Going to chill with the fam now and relax ahead of my Lower Load day tomorrow.. Hex Bar Deads I’m coming for ya 🙂

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[Clare]

Huge congratulations on you’re win. That overall was between you and the winner imo, but the decision has been made, so head up and keep doing what you’re doing. Once the judges agree what classic physique should represent, the Pro card has to be yours.

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[Clare]

Are you saying that your dieting is causing the relationship breakdown or that you’re already going through relationship issues and therefore finding dieting more difficult?

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[Clare]

Training when you’re not well will make you regress more than taking an extra few days off. Rest, hydrate and wait until you’re eating properly again.. then get back to it. All is not lost.

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[Clare]

The only issue would be the fat content as I believe it’s made with full fat milk or cream, so wouldn’t digest as quickly. There could be an opportunity to put it in another meal if your diet allows!

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[Clare]

Checked in this morning. Now 15 weeks post show. Bodyweight was 57.6kg, so up a touch, but Jordan doesn’t want to pull back or reduce food at all as this is a big tool right now for my recovery and holding onto strength. I can cope with the extra padding I’m laying down for the winter anyhow, so focussing on the bigger picture.

We also discussed future plans for competing, although difficult to decide on any dates because the pro qualifier schedule won’t be released until the end of this year. It will be in 2020 though, just not sure when yet. 

Today was an Upper day. No huge leaps in strength, but still holding well with some extra reps taken here and there, so all good. 

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]

3500 deficit assumes because I’m losing one lb per week

So you mean a deficit of 500 cal per day, which would be 3500 per week? That make more sense. Like I said it doesn’t matter how you bring that back to maintenance ..either add more food back in or reduce output.

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[Clare]

Try it and see. If your motivation is diminishing and progress is stalling, then there’s no point in sticking to a plan you won’t get anything from. An upper/Lower split sounds like a good idea to me.

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