[Clare]

Initially it’s common to have bigger drops in weight before moving at a steadier pace. What you need to do though will depend on your goal.. is this a rapid mini cut, is this a steady fat loss phase or is it a competition prep with a specific time scale?

If you have time on your side and the objective is a slow, steady cut and this rate of loss continues for more than a few weeks, I would pull back a little and either reduce output or increase calories, then assess as you go.

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

[Clare]

Up to you really, but oats would fill me more as they’re higher in fibre and fat. Baby rice digests quickly, which is while it’s an ideal pre or post workout meal. You could use some of your protein source as egg whites and cook these in with your oats to add more volume.

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

[Clare]

Lower Load day is upon me again.. back in my gym with my favourite bar and familiar plates. Having had to use different gyms over the last few weeks for my Snatch grip and Hex bar deads and different bars and plates; it’s been difficult to track progress exactly, so was good to refer back to my log book to see if I’d improved… and safe to say I left happy 🙂

These session always fry my CNS though, so I make sure I take Halcyon as soon as I get back from the gym and focus the rest of the day on rest and recovery.

Seated hamstring curl – 1 set of 10-12
Snatch grip deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Conventional Dead into a shrug– 1 set of 15-20, each reps moves into a shrug – ONE FLUID MOVEMENT
Glute bridge – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

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

[Clare]

Have you tried different foot placings? Or possibly reducing the load, looking at your footwear, mobility exercises prior?

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

[Clare]

Been another good week of training. Weight has crept up again which is what iv wanted. This is the first time I would have done a off season for a long period of time and so fair am very happy with how things are going. However I have been struggling as of late with whether or not to start a test cycle or not. I am not educated enough in whether this would be detrimental to my current health problems or not. I have taken S.A.R.M in the past without any problems to my bloods works etc and got some good results from them. (Ostarine, Rad 140 lgd). It is something that I have always wanted to pursue to help further this passion and life style that i love so much, I am just unsure on what the implications could be to my already impaired heart. Anyway currently in the middle of changing trading rotation up for next 8 weeks to focus on shoulders and arms a bit more. So split looks like this…
Back and chest
Shoulders and arms
Legs quad focus
Off
Upper- x3 chest x3 back x2shoulders bi and tri
Lower- deadlift variation primary movement

Hi Liam.. I’d get some professional advice here before you make any firm decisions. I don’t know if DR Dean would be able to help at all.. It would be a difficult one to advise on though as it’s ultimately a personal decision. You could try posting a thread on the Supplements forum or on Dr. Dean’s Q&A thread.

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

[Clare]

Push your hips and bum back, chest up, brace upper back by squeezing shoulder blades together. Go down as far as you can, with knees slightly bent, before the tension in your hamstrings begins to shift to the lower back. Depth will be different for everyone, so start light until you find the correct ROM for you and then build from there.

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

[Clare]

Fantastic work there Isaac! Time to get stuck into a decent gaining phase now and get out of a deficit. I’m in agreement with Ryan here.. bump calories up by around 500 initially. Increase your carb intake around the training window first, increase your protein a little and you can use your rest days to get some more fats in. Track your gym performance, how you feel, sleep, digestion and how you look in the mirror and adjust as you go.
Make small changes at a time, keep some light activity in to help with digestion and recovery, but switch your focus to gaining muscle now, so don’t overdo expenditure.

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

[Clare]

If you’ve been dieting for a while and quite depleted, then this is something that can happen, particularly if your carb intake is low. Make sure you’re well hydrated, keep on top of your recovery, make sure your training volume isn’t too high, have an intra workout drink that contains some electrolytes, use a good ‘Pump’ based pre workout like PREpare (If you don’t like a stim pre workout, there will be a non stim pump product out soon too).

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

[Clare]

Rest day.. My daily ‘Post it note’ list of jobs ticked off, bit of cleaning, shopping and a coffee date with my youngest girl.. Perfect 🙂

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

[Clare]

I don’t believe training needs to differ whether you’re natural or assisted. Recovery may be different, but you should always train to your own individual recovery capabilities anyway.

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

[Clare]

Just call me Heather ????️

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

[Clare]

You could do one full body workout with a quad focus aspect, one full body with a ham focus and then one lower day which has more emphasis on compound leg movements and glutes.

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

[Clare]

Clare Barks wrote:

I personally don’t, but if it’s something that you have been doing consistently there’s no issue in continuing to do so if it doesn’t cause you any digestive issues. I would only advise against adding in ‘Zero calorie’ drinks and sauces during a dieting phase if it’s something new that you haven’t been using and then start throwing more and more in. They do contain some calorie value and can add up if not careful.
____________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I use sauces Claire. Sugar free ketchup ect. But I only have 1-2 cans daily of the Pepsi

=========

Like I said, so long as you keep everything and amounts as a constant, then no issues.

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

Diet Pepsi , Pepsi Max when dieting

[Clare]

I personally don’t, but if it’s something that you have been doing consistently there’s no issue in continuing to do so if it doesn’t cause you any digestive issues. I would only advise against adding in ‘Zero calorie’ drinks and sauces during a dieting phase if it’s something new that you haven’t been using and then start throwing more and more in. They do contain some calorie value and can add up if not careful.

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

[Clare]

It will be difficult to recover adequately doing 3 Full body workouts back to back. Upper, Lower, Rest, Full Body would be a better set up imo if you can only workout 3 days in a week and are able to get one rest day between.

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