[Clare]

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

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[Clare]

If a protein bar fits into your calorie and macro allowance, doesn’t cause you any digestive distress, doesn’t trigger cravings in a fat loss situation, then there’s no problem including them in your diet. Some contain higher quality of ingredients than others and I wouldn’t advise having more than one a day to make sure that you have room in your diet for other whole foods. The carb killas are not a bad choice and actually taste pretty good, but you can’t equate a bar to a scoop of whey protein because of the other ingredients that are added, so be aware of that when deciding where to put them in your diet.

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[Clare]

Where possible you want to be trying to get a wide variety of nutrients from different foods. Having Oats and egg whites for 4 of your meals won’t provide you with this and you’ll be lacking micronutrients without any vegetables or fruits. Your digestive system will likely take a hit doing this over and over too. There’s no harm in having a couple of shakes if you’re really struggling for time (Although whey might be tastier than egg whites!) however, can’t you prepare meals in Tupperware boxes to takes with you? A protein source eg, Chicken/Beef/Salmon/Eggs a Carb source eg. Potato/Rice/Pasta or some additional fats eg. Nuts/Avocado/oils with some green vegetables.

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[Clare]

If you’re feeling beat up and training progression is declining then it sounds like you need a couple of days off, potentially more. If, however you set your training up so that you had rest days between some sessions, then you may find that your recovery is better and you won’t feel the need to take consecutive rest days as often.

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[Clare]

Clare Barks wrote:

Another awesome day of filming with @rebecca for the site in the bag. I felt a little fatigued this morning, but throw some PREpare and MPS Max/Sustain into the mix and I was soon raring to go.. and it was a good one! I followed Ryan’s Pull workout for this one, with a few Hex Bar Deads from my Lower Load day thrown in and @ryanpetford got naked towards the end to grace you all with some classic poses.. Workout went like this:

Single arm cable lat activation – 1 set of 15

Wide Lat pull down – 1 set of 14, 1 set of 9

Touch ‘n’ go Hex bar deads – 1 set of 20 (Should have been 12..Underestimated my mighty strength ;-)) 1 set of 10

Hex bar dead into shrug – 1 set of 20

Band assisted chin – 1 set 15, 1 set of 10

Seated cable row (narrow attachment) – 2 sets of 12

Single arm lat row – 1 set of 20

High cable for rear delts – 1 set of 13, 1 set of 12, 1 set of 11

Calves – 3 sets of 10

_________________________________________

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decent session today, i particularly enjoyed taking all your plates off after each set.

—————

My favourite part was listening to your knees creaking #Riddled

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Clare’s 2020 Season

[Clare]

Firstly it’s always good to have a general idea of when you may need a deload, but I wouldn’t stick rigidly to it. For example you may get 10 weeks into training and are still progressing and feeling fine, so take deloads when your body is telling you that you need one.
Secondly you want to be continuing to follow the split that you’ve been doing, but simply drop some of the volume by reducing sets and stay a rep or 2 shy of failure.. this will help to drop off some fatigue before ramping the intensity and volume back up again.

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[Clare]

Another awesome day of filming with @Rebecca for the site in the bag. I felt a little fatigued this morning, but throw some PREpare and MPS Max/Sustain into the mix and I was soon raring to go.. and it was a good one! I followed Ryan’s Pull workout for this one, with a few Hex Bar Deads from my Lower Load day thrown in and @Ryanpetford got naked towards the end to grace you all with some classic poses.. Workout went like this:

Single arm cable lat activation – 1 set of 15 
Wide Lat pull down – 1 set of 14, 1 set of 9
Touch ‘n’ go Hex bar deads – 1 set of 20 (Should have been 12..Underestimated my mighty strength ;-)) 1 set of 10 
Hex bar dead into shrug – 1 set of 20
Band assisted chin – 1 set 15, 1 set of 10
Seated cable row (narrow attachment) – 2 sets of 12
Single arm lat row – 1 set of 20 
High cable for rear delts – 1 set of 13, 1 set of 12, 1 set of 11
Calves – 3 sets of 10

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[Clare]

A little heads up for you all..
Make sure you’ve got the latest update of the TrainedbyJP App as we’ve had some cool features added. You can now subscribe to any of the Athlete logs to get notifications each time we post an update. You’ll also find some new drop downs under our log headings where you can view our current diets, training splits and supplementation at a quick glance, instead of having to scroll back to find the info 🙂

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[Clare]

Check in Day and little update for you all..
Bodyweight is 57kg, so still holding well and strength is creeping up slowly, so no need to change diet as of yet. I feel like I’m in a good place bodyfat wise to be productive for training, but not have too much unnecessary surplus fat that it would serve no additional benefit and just mean more to diet off later.

Jordan and I both agree that more lat width is needed, but as we’ve just increased my delt volume and recovery is just about manageable right now, we’ll wait until I jump on a low dose off season ananvar cycle before pushing up more volume for my lats aswell. I’ll be getting blood work done in the next couple of weeks, then if all looks good, potentially do an 8 week run.

My training is going to have to be altered this weekend as Rebecca is down tomorrow to film me and Ryan for the site. Saturday is usually my rest day, but I’m going to be jumping in on Ryan’s pull workout, so will alter my schedule around what we do and how I feel over the next couple of days, then back to my own split again Monday.

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[Clare]

No problem having meals with both carbs and fats, but as Haider suggests post workout you want fast digesting foods, so Pro/Carb only meals are best here. Pre workout you may want a Pro/Carb meal and a small amount of Fat to slow down the digestion a little and release energy steadily for training. However, at times when you’re least active, for example away from training or on rest days you may want more Pro/Fat meals as the demand for energy is lower.
Having said that, in a gaining phase when calories get really high, you just need to get food in where you can, so combining macros may make more sense.
It’s very individual depending on your needs, activity, goals, digestion and what suits you best.. but there’s nothing ‘Wrong’ with combining all 3 macros.

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[Clare]

haha me too
I don’t actually eat Christmas cake…

Me neither ..haha! Too heavy and sickly and tastes of burnt dried fruit

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[Clare]

You still have plenty of time to progress at 34, but the reality is that where you want to be won’t come overnight.. and you know this. You’re not starting training from scratch, so you have that in your favour and all you need to do right now is focus on one day at a time. Each day, get up, nail your diet, put everything into your training, recovery and sleep, then tick that box and repeat. The more days you can complete like this, the closer you’ll be getting.

Don’t have the mindset that time is running out. Sod age.. Have the belief that you can still achieve a physique to be proud of and prove to yourself that you can do it.

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[Clare]

I favour a cheesecake ????

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[Clare]

Rest Day today. Work this morning and a trip to the dentist this afternoon for a 4 week check up since I had my braces fitted. Had the wire replaced and all seems to be moving nicely. Some pretty cool changes already comparing images, so all this liquidising my meals malarkey is worth it, haha! I can bite a little easier now, but to be honest it’s less hassle to eat (Drink!) liquidised or soft food, than dealing with food getting mangled in the braces ????
I’m not losing any weight anyhow, so I’m obviously still getting all the necessary calories in! ????

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[Clare]

Barbell or Dumbbell RDLs
Single leg RDLs on smith
Reverse Hack squat

Lying Ham Curl
Seated Ham curl
Glute Ham Raise

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