[Clare]

Clare Barks wrote:

Oats and egg whites will give you a little more volume.. Or change your meal to something like Beef/sweet potato/green veg.. Salmon/rice/green veg… Omelette/green veg… etc… etc.. Plenty of options. Remember dieting isn’t easy. You WILL be hungry and a lot of your posts are looking for easy ways to do this, but in reality there isn’t an easy way. If you want to get into decent condition a lot of what it takes is sucking it up and dealing with it I’m afraid.

<p style=”color: silver”>_________________________________________

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I know. It’s hard. The leaner I’m
Getting the hunger is getting worse

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I know mate, but it’s part of it. Tell yourself that if you’re hungry, you’re burning fat. Switch your focus from food to something else and stay busy. My video about Dealing with hunger may help give you some tips.

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Meal one. More volume needEd

[Clare]

Oats and egg whites will give you a little more volume.. Or change your meal to something like Beef/sweet potato/green veg.. Salmon/rice/green veg… Omelette/green veg… etc… etc.. Plenty of options.

Remember dieting isn’t easy. You WILL be hungry and a lot of your posts are looking for easy ways to do this, but in reality there isn’t an easy way. If you want to get into decent condition a lot of what it takes is sucking it up and dealing with it I’m afraid.

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[Clare]

I agree with Louis. Try and avoid drinking fluids with meals. Be aware that drinking excessive amounts of water can also throw your electrolyte balance off, which in turn can result in water retention issues.

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[Clare]

It’s really just a case of coasting and maintaining. You won’t be building any new tissue in this time frame. Your body will be in a lot of stress and dehydrated so injury susceptibility will be high, so I wouldn’t be training to failure.

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[Clare]

CV as in cider vinegar?

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No.. CV as in cardiovascular work, not Cider Vinegar ????

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[Clare]

Really Good Lower day this morning.. Empty gym, music loud, motivation high and beat all my numbers.. Today is a good day:-) Now back to work this afternoon/evening for some client one to ones.

LOWER – ROTATION 1
Lying hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15 reps
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Hammer strength Leg press – 1 set of 20 reps
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 2 sets of 10-12
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12

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[Clare]

Yes it can certainly happen. This is generally why we pull CV out close to a show. Your body’s response to any stress is to protect you and enable healing , so holding on to water is a way it does this.

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[Clare]

Of course. Don’t let anyone tell you that you can’t progress. If you still feel strong, your log book data and the mirror is showing progress, no study or personal opinion can argue with that. Start believing you can’t and you won’t. The only thing you need to be mindful of is joint health, but that comes with adapting your training and volume if and when needed and supplementing, but aside from that.. keep doing what you’re doing!

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[Clare]

No prep is ever the same and you do what you need to do, but generally pretty low. I could do no carbs on rest days aside from veg and incidental carbs and a small amount pre and post workout on training days. Depends if I’m ready early or need to keep pushing to the end.

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[Clare]

Good afternoon 🙂 A busy day of training, working and getting pain inflicted on me. I’ve just got home from a Sports Massage Treatment on my back. I was still pretty sore from deadlifts on Sunday, then went in to train Upper this morning, so safe to say my back was feeling a little tender! I managed to hold my emotions in though and feel a whole lot better for it now.. although I’m struggling to stay awake!

Here’s today’s workout. Managed to squeeze out some small progressions, so all good.

UPPER A – Rotation 1
Dual cable bicep curl – 4 sets of 10-12
Low incline lying side raise on the cables – 3 sets of 12-15
High Incline DB press – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Narrow press machine – 2 sets of 10-12
Single arm tricep pushdown – 2 sets of 10-12
Front z bar raise – 1 set of 15-20
STRETCH
Lat pulldown – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Mid back row – 3 sets – 10, up the weight 6-8, then 15
Reverse pec dec – 1 set of 15-20
STRETCH
Ab roll outs – 3 sets of 10-12

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[Clare]

Clare Barks wrote:

I’d keep everything as it is and train arms and shoulders together in one session. Recovery capabilities will be down if you’re in a deficit and it makes no sense to try and find a reason to add more food.

<p style=”color: silver”>_________________________________________

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I’ve had to change diet abit. I’ve replaced a potatoe meal with another rice meal because I’m struggling. I know it’s only a extra 30g carbs or so but feel better. I now have 2x turkey rice meals one post and other post post then two potatoe and fish meals.

————–
There’s no right or wrong way. Just do what suits you best. As long as you’re getting the results you want at the pace you want.. all good.

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Double training sesh 14 week into cut

[Clare]

I prefer doing a T-bar row with a barbell and attachment on the floor as opposed to using a machine and leaning on a pad.

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[Clare]

I’d keep everything as it is and train arms and shoulders together in one session. Recovery capabilities will be down if you’re in a deficit and it makes no sense to try and find a reason to add more food.

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[Clare]

Clare Barks wrote:

Only you can make this decision. Deep down you’ll know what the right answer is for you. My advice would be to not let outside pressures make the decision for you. I understand that you have a goal to reach, but sometimes the smart answer is to be patient instead of holding yourself back by competing when you’re not ready. You won’t run out of time! There are plenty of incredible bodybuilders who are at the top of their game in their later years.

_________________________________________

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thanks Clare maybe not so much at men’s physique level it’s a young man’s game lol. I’m still managing to carry on day by day getting my cardio done , training and not cheating my diet at 12 days out. I guess it’s the fear of not been competitive that’s worrying me.

————-

If you’re that close, just go for it then. You’ll at least know then where you stand and what needs to be done. Sounds like the ‘What if’ of not competing will play on your mind more.

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to compete or not.

[Clare]

Only you can make this decision. Deep down you’ll know what the right answer is for you. My advice would be to not let outside pressures make the decision for you. I understand that you have a goal to reach, but sometimes the smart answer is to be patient instead of holding yourself back by competing when you’re not ready. You won’t run out of time! There are plenty of incredible bodybuilders who are at the top of their game in their later years.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount