[Clare]

Hi guys second day without yohimbine and i can definitely feel a difference , less pressure in my head/sinus and no headache. @ryanpetford @clare @haider-mehdi

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Good to hear. Like I said, some people just don’t get on well with it and it’s not worth feeling crap everyday for that extra % in my opinion. You can get incredibly lean and conditioned without.

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[Clare]

Upper for me today. Another good session and managed to eek some progress out of all lifts, then back into work for an afternoon of client PTs.
Feeling wiped out now and will probably just make it to the end of Bake Off before bed 😉

ROTATION 2 – UPPER A
Dual bicep curl – 4 sets of 10-12 reps
Seated side raise on the cables – 3 sets of 12-15 reps
High inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again
Narrow smith press – 2 sets of 10-12
Single arm rope pushdown – 2 sets of 10-12
Front cable raise – 1 set of 15-20 reps
STRETCH
High row pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight
Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep
Prone DB raise for rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 rep

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[Clare]

Sounds like that should be per cooked weight of the turkey bacon. However, I do agree with hilly that they usually contain other inferior ingredients. You’re better off just using turkey steaks.

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[Clare]

Do you mean an attachment for a cable machine? I got mine from Amazon. https://www.amazon.co.uk/gp/product/B06XJR3VP3/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

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[Clare]

It’s a good substitute if you have issues digesting lactose.

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[Clare]

Clare Barks wrote:

Yes I know Yohimbine can cause sinus issues and/or headaches in some people. Either lower the dose or remove if it’s causing discomfort. You can potentially try and reintroduce, but I know some people just don’t get on with it at all, so don’t bother using it any more.

<p style=”color: silver”>_________________________________________

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I have removed it as of today so will keep you updated how i get on. If reducing dose to 10mg and the side effects are okay will this still be an effective dose? @clare

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You’ll still get something from it, but I wouldn’t advise taking anything that doesn’t agree with you or causes unwanted side effects. You can still get lean without Yohimbine!

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Yohombine side effects

[Clare]

One of the biggest signs that you’re not recovering adequately would be your progress in the gym, so if you find your lifts are stalling or regressing then this could be potentially why. Other signs of being under recovered could be poor sleep, digestive issues, loss of appetite, significant dips in motivation, mood swings or extreme fatigue. Severe DOMs could be an indicator that you are either training with too much volume or frequency or that your nutrition and supplementation isn’t optimal, but if you are still able to train effectively and still progress, then I wouldn’t be too concerned. DOMs can also just be a result of introducing a new stimulus.
Make sure too that you are scheduling in rest days throughout your training split and not training too many days consecutively.

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[Clare]

My body certainly needs a break after 2 tough consecutive days of training, so fortunately I have a rest day today. In the past I used to dread rest days and get really jealous seeing others going to the gym and feeling like I was missing out, but I really look forward to them now and view my rest days as part of my training split, not just a day that breaks up my workouts. We grow and repair when we rest, so we are essentially holding ourselves back if we train too much without adequate recovery. Plus it makes me more motivated and excited the next day to get back to it feeling refreshed.

I have a busy day of work ahead of me and quite a late finish, so best get moving (After I’ve finished my coffee), then it’s back in the gym for Upper tomorrow 🙂

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[Clare]

Yes I know Yohimbine can cause sinus issues and/or headaches in some people. Either lower the dose or remove if it’s causing discomfort. You can potentially try and reintroduce, but I know some people just don’t get on with it at all, so don’t bother using it any more.

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[Clare]

@kevinstuetz @clare @cameron thanks for your reply’s, let’s say I decide to aggressive cut for 6-8 weeks, would you still keep training the same and have my carbs pre Intra post?

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Yep keep training the same, so long as recovery is still good and keep the majority of your carbs around the training window. Cut calories and get some cardio in and see what you can do in 6-8 weeks.

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[Clare]

If it’s affecting you mentally and you feel you’re holding onto a little too much bodyfat, then a short mini cut sounds beneficial. I’d opt for more of a 6-8 week aggressive cut, so get in, get it done and get back out and continue with your gaining phase again. I wouldn’t waste time by prolonging how long you spend in a deficit.

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[Clare]

Clare Barks wrote:

I think you’ll find I’m 13 weeks post show.. pay attention mate

@clare barks – haha just making sure you’re paying attention. Has it seriously been that long though!? Time is just flying by. Makes your current composition even more impressive. Now, let’s get you some more lats and delts champ.

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I obviously keep my back fat well hidden

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[Clare]

You have to be careful setting weight targets to hit by a certain time because you’ll be more fixated on what the scale says as opposed to tracking training performance and body composition. You don’t want to be 90kg and holding onto a lot of unnecessary bodyfat. Make small adjustments when training performance stalls or you have been stuck at a certain bodyweight for a while, but keep an eye on body composition, digestion, appetite and be aware that sometimes during a gaining phase you may have to take a step back before pushing forward again.

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[Clare]

Hi Clare,

Always used everything else youve said but never curcumin – what benefits have you found from it? Im 6 weeks out – no issues adding this in ie water retention etc is there? (appreciate i have enough time i could take it out if needed)

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Curcumin is an excellent natural health supplement that helps in lowering systemic inflammation, It’s also beneficial for immune and digestive health, as well as being a potent antioxidant. Taken away from training it could be useful to add to your stack if budget allows. You want to get the patented BCM-95 version though, which the TrainedbyJPnutrition CURE-Coming has.

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[Clare]

Key staple supplements that most bodybuilders use, whether gaining or cutting, are Muti Vitamin and minerals, Omega 3s, Curcumin, creatine monohydrate, possibly Vit D3. The rest would depend on whether you’re natural or enhanced, what your own individual blood results dictate and any issues you personally have.
And just to point out, Protein powder is a food source and not an ‘Essential’ supplement, it’s just convenient and easy to digest.

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