[Clare]

If you’re still progressing I’d be hesitant to run a deload yet. Feelings of fatigue, poorer sleep quality and a few extra aches and pains are all part of being deep into a deficit. You need to really focus on your recovery and maybe take an extra rest day with a refeed before cracking on.

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[Clare]

Arranging carbs around the workout window is the way I would set up my diet pre/intra/post/post post and I’d favour more fat/pro meals further away. However, if you’re going to be active all day, you may want to also have some carbs in your last meal to fuel you for the next day. You don’t necessarily need a ‘Fasting’ period, but it would depend on what your goals are and if you’re cutting and on lower calories and have less food to play with, otherwise just spread your meals evenly apart.

With rest days, depending on how active your job is, you may want to favour more pro/fat meals spread throughout the day and/or include some lower carb/pro/fat meals.. Again this will depend on your energy demands and goals.

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[Clare]

Today is a rest day ahead of my FAVE Lower Load session tomorrow.. Although having to train at a different gym, which is super annoying as I’m so familiar with the bar and set up I use for my Deads and I’m generally on my own with no distractions, but it is what it is, so let’s hope it turns out to be a good one.. In fact, scrap that.. I’ll make sure it IS a good one 😉

Today has been nice and chilled.. My usual pottering around catching up on house jobs, food shopping and cleaning etc, but I also have my hubby and both my girls here today, which is rare! so it’s nice to spend some time with them. Seeing how well my girls get on together is lovely. Lots of smiles and laughter 🙂

Going to cook them all fajitas now while I drink my liquidised meal.. haha! #BraceFace

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[Clare]

Enjoy the festival, eat what you can while you’re there and take plenty of snacks to add extra calories and hit your protein.. Protein bars, oats and whey, rice cakes, nut butter, beef jerky. Don’t over stress and get back on track once you’re back.

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[Clare]

All the Best for tomorrow Sam

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[Clare]

PREpare isn’t under dosed as it contains 6g clinically dosed pure L-Citrulline. Benefits are from the Nitric oxide which is then synthesised which enhances cell swelling, so as a result will increase oxygen and nutrient delivery to the muscles to encourage growth and recovery. I don’t think you need to worry about building up a tolerance to it. I take my pre-workout around 30-40 mins before training.

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[Clare]

I wouldn’t shave morning of the show. Your skin will be sensitive and the tan may irritate it further and cause rashes. If you do opt to shave, I would do it a few days before and exfoliate well the day before you shave and lightly the day after. Cover yourself in aloe vera gel immediately after you shave too to reduce irritation and calm the skin.

If you feel that it may begin to grow back in that time though, waxing is the best option, but if you haven’t done it before you need to have a trial run to see how you react and do it several days before your show. The hair also needs to be long enough, so there’s something to hold on to, so don’t trim first.

Veet is another option and the least painful and least likely to cause irritation and rashes, but can often leave patches of hair behind.

I’m not a hairy man though, so ignore me if you like!

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[Clare]

I would suspect that your body would have been under stress and your immune system taxed, so you would have been more susceptible to a virus that you may have otherwise been able to fight off. I’m no Dr. Dean though, but that makes sense to me!

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[Clare]

I believe JH use to do one and that was soooo anabolic. My lifts went up by 50% by the end of the book.

Utterly insane. Don’t listen to the guys saying a note book will do! It won’t.

——–
Haha! ..Maybe a JP branded notebook needs to be released!?

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[Clare]

Very good Upper body session earlier. I had to train at a different gym again, due to my gym for this workout still being closed for a refurb, so some different machines to use and difficult to track progress, but I felt strong and gave it my all.. which is all you can do at the end of the day.!

Lying cable side laterals– 2 sets of 12-15
High incline machine press – 2 sets, 12 reps – increase the weight a go for 8 reps
BB shoulder press – 2 sets, 12 reps – increase the weight a go for 8 reps
Db skull crusher– 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 r/p set
Single arm rope pushdown– 1 r/p set
STRETCH
Banded chin – 1 set of 15-20
Single arm lat row – 1 r/p set
Rear delts on seated cable – 2 sets of 15-20
STRETCH
Preacher curl – 2 sets of 10-12
STRETCH
Ab rope crunches – 3 sets of 10-12.

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[Clare]

Friday again and another Check in day.. 10 weeks post show now (Cringy pics attached). Weight is 56.8kg so no real change since last week, which is what we want right now. Ideally I’d like to hover around here for a bit, so long as performance and training is giving me positive feedback. Condition isn’t horendous, so we keep going as we are with no changes this week.

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[Clare]

Maybe try doing your overhead press first. If your incline press has been progressing, likely you’re more fatigued then going into your overhead press? Just a thought.

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[Clare]

Notebook for me too! Plenty of scribble room 🙂

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[Clare]

Sometimes it pays to ride things out for a while before making any changes, so when you say things have come to a halt, has that been for a while and are you going purely off scale weight or are you taking the mirror and body composition into consideration? What are your rest day macros? I often favour pulling from rest days first before training days.

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[Clare]

Clare Barks wrote:

Shadow of Fella Finn wrote:

Clare Barks wrote:

Post Show Transition

I get asked quite a bit about my post show transition and how I reverse out of a diet state. To be honest I have never followed what would be considered a structured ‘Reverse Diet’. ie. Slowly reduce cardio and increase calories incrementally each day to reach maintenance and then push up from there…

Ho Clare could elaborate a bit more on the reversing back to “normal”. How long did it take to get back on maintenance calories and what kind of increments are we talking about?

Thanks.

—–
Welcome to my Log Fella! Post show (If I don’t have any plans to compete in the immediate future), generally I will initially have a couple of days of relaxed eating and will pretty much just eat what I fancy, when I want it (I don’t binge though). Then what I have done in the past is follow a macro split that Jordan gives me and again, fill those macros with whatever I like, before hopping back onto a meal plan the next week. However, I always find that my weight drops fast after introducing more food post show, so we end up scrapping the macro guidelines and I have to eat a LOT of food until my weight begins to hold. Then once we have a hold on this, Jordan will send over my meal plan to follow, then we assess from there on. Cardio is always pulled pre show and I don’t continue with this, I just stay active with a few walks to help with digestion, recovery and mental space.

I am honored to be here with such intelligent group of people like you.
And Thank You Very Much for your answer and I must say I like that approach.

I think one of the biggest mistakes you can do after a show and which actually was the general advice long time ago that we should introduce calories super slowly to prevent any minuscule amount of fat gain. No. What this actually does is basically prolong the diet which is the exact opposite what we want after the show is over and that is to RECOVER.

————
I agree. Particularly as a female, we need to regain some fat immediately for hormonal and health reasons.

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