[Clare]

Clare Barks wrote:

Hi there i am currently on fat loss process and i am having this diet. Morning i drink one tablespoon apple cider vinegar and 10 gms glutamine and one scoop of greens powder with one teaspoon of pink salt in it in hot water. M1 8 egg whites with 4 whole. Then workout. And after post workout. M2 cream of rice 100gms with one and hlaf scoop of whey protein isolate. Psyllium husk after this meal 10 gms. M3 100 grams jasmine rice raw weight. With 180 grams of chicken. After this meal i get heavy gas we doesn’t stop till night. M4 whey protein isolate one and half scoop and 30 gms of almond. M5 180 grams of chicken and 2 tablespoon all natural peanut butter. M6 is white fish 250 gms and 2 tablespoon of all natural almond butter. And again in night psyllium husk 10 grams. My current weight is 83kg. And my daily steps is 12500. Please help on this. @hillydoc @clare barks

———Firstly, I wouldn’t have Psyllium husk with your post workout meal. You’re slowing down the digestion of nutrients that you want to assimilate quickly post workout by adding fibre here. If your issues continue after removing the Psyllium husk, maybe look into a different protein powder as you may be experiencing some lactose intolerance with your whey post workout.If that isn’t the cause, then I would experiment with different food choices in M3.

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I am 100% sure that it is carbohydrates can i have baby rice post workout but i don’t know can we use it in fat loss[/quote]

—–

So long as you’re hitting the calorie amount you’re aiming for, you can use whatever carb source you want that you know you can digest well. You need to be in a calorie deficit for fat loss.

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Heavy gut issues

[Clare]

Hi there i am currently on fat loss process and i am having this diet.

Morning i drink one tablespoon apple cider vinegar and 10 gms glutamine and one scoop of greens powder with one teaspoon of pink salt in it in hot water.

M1 8 egg whites with 4 whole.

Then workout. And after post workout.

M2 cream of rice 100gms with one and hlaf scoop of whey protein isolate.

Psyllium husk after this meal 10 gms.

M3 100 grams jasmine rice raw weight. With 180 grams of chicken.

After this meal i get heavy gas we doesn’t stop till night.

M4 whey protein isolate one and half scoop and 30 gms of almond.

M5 180 grams of chicken and 2 tablespoon all natural peanut butter.

M6 is white fish 250 gms and 2 tablespoon of all natural almond butter.

And again in night psyllium husk 10 grams.

My current weight is 83kg.

And my daily steps is 12500.

Please help on this.

@hillydoc @clare barks

———

Firstly, I wouldn’t have Psyllium husk with your post workout meal. You’re slowing down the digestion of nutrients that you want to assimilate quickly post workout by adding fibre here.

If your issues continue after removing the Psyllium husk, maybe look into a different protein powder as you may be experiencing some lactose intolerance with your whey post workout.

If that isn’t the cause, then I would experiment with different food choices in M3.

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[Clare]

Depends how long ago you had your pre workout meal and if you had an intra drink containing carbs/pro. If you had an intra, then no rush at all. Just eat when you feel ready. If it’s been a while since you last ate, then just try and get a whey Isolate shake in, then wait until you’re ready to eat a whole food meal.

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[Clare]

Clare Barks wrote:

You don’t want to be messing anything up this close to a show, so use foods that your body is familiar with and you know you digest well without issues. This will be different from person to person. I like to use coconut oil, almond butter and avocado as I know these sit well with me personally.

Thanks Clare. Yes, almond butter and coconut oil for me so I’ll stick to that.

I guess same question to you – would MCT oil be a bad choice as I get on well with that too?

———
Yes, If you know that works for you.

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[Clare]

Rest day and an afternoon of work and clients ahead of me. In other news I’m managing to eat a little better and have progressed to some solid meals ..haha! (If you don’t know what I’m on about, you may need to read back to the chronicles of Clare getting her braces fitted!). The only annoying thing is that it takes me twice as long to eat and even longer afterwards to pick out all the food that has collected around the brackets, so I may just continue to Nutri bullet everything for an easy life.
I’m still sticking to my planned meals whether I eat them whole or in liquid form, so hey ho. I do wonder though whether I’m using less calories throughout the day because my digestive system isn’t having to work as hard to break the foods down as much.. so I’m essentially in a bigger surplus.. and if I had my braces fitted during a prep would I notice a difference due to less output.. interesting (Or maybe not!!)

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[Clare]

Don’t chase a scale weight. If performance in the gym is still progressing and you are recovering well, then no need to make unnecessary changes to your diet, so keep a log book and collect data. Also keep an eye on your body composition and keep bodyfat at an acceptable and productive level. Pushing up too quick to chase a scale weight might result in too much fat gain and you may then need to mini cut to reset before going again.

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[Clare]

You don’t want to be messing anything up this close to a show, so use foods that your body is familiar with and you know you digest well without issues. This will be different from person to person. I like to use coconut oil, almond butter and avocado as I know these sit well with me personally.

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[Clare]

I’d firstly stop calling them ‘Cheat meals’ as mentally this could cause you to have an association with going all out with no boundaries.

Are you in a gaining phase?
Are you making progress in your training?
Is your body composition under control?

There is nothing wrong with having Off Plan meals during a gaining phase, but if you find that giving yourself a free reign triggers a binge, then I would be more inclined to give yourself some parameters. Pre plan the meal that you are going to have and stick to it. Don’t choose any foods that you know are trigger foods for you. Structure the rest of the meals throughout that day to accommodate for the extra calories so that you’re not over eating and get a decent training session in prior.

If this doesn’t work for you, then maybe a more structured approach to your diet would be better.

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[Clare]

Stick with which ever stance feels most comfortable for you.

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[Clare]

There aren’t really any exercises that you ‘Must do’. Granted deadlift variations are a fantastic exercise for building a dense back, however you need to be realistic and pick the exercises that suit your own mechanics, goals and ultimately what you can physically perform without injury. I don’t think barbell squats are particularly good for hypertrophy for a lot of people, but I think squat variations such as hack, pendulum, v squat are fantastic alternatives. You can also still build a great back without conventional deadlifts. You might find that using a HEX Bar a suitable alternative for you as it doesn’t load the lower back as much due to the positioning of the body – like the one myself and Ryan used in our latest Pull video.

Ultimately you have to work with your own body and don’t feel you have to do something that is not suited to you.

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[Clare]

Really happy with my training at the moment. There’s a lot to be said for carrying a bit of extra chunk in the off season to cushion the joints and help you shift more load.. The freaky leanness, lines, veins and shapes will all be revealed when the time is right, but for now it’s all about a bit of back fat, a few extra chins and killing it in the gym 🙂

Legs today went like thissss…

ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Smith squat – 1 set of 20 reps – hold for 2 secs on pause
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12

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[Clare]

Digestion is always key, so as long as you don’t have any issues, no problem combining imo.

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[Clare]

Have your post workout meal, then have your post post meal at 21.00/21.15 and have that as your last meal of the day. Distribute the extra calories that you would normally have from your Yoghurt/nut butter and whey over these 2 meals instead.

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[Clare]

Turkey mince is as excellent protein source. It’s very low in fat too. I’d recommend going to a Butcher though and getting the Butcher to grind the turkey into mince, that way you know you’re getting quality meat.

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[Clare]

Why not do Pull, Push, Off, Legs Off, Repeat. I’d also have 2 or 3 rotations of the split, then you’ll be able to position different exercises on different days to minimise impacting the following session.

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