[Clare]

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.

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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.

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[Clare]

Hey Clare,

If Jordan/yourself thought you were getting ‘too soft’ – would you pull back calories back a little too slow down the getting soft-ness.. or would you take 3-4 weeks to drop a few lbs on a very small quick cut?

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Hey Reece.. Likely drop calories and/or increase NEAT. I monitor and track my bodyweight and how I look daily and the aim at the moment is to hover around the weight I’m at now for a while. so we can react straight away if we need to pull back. If my performance in the gym begins to drop or I experience digestive issues or any other sign that I need a break, then we may then step in and drop a few pounds or throw in a deload, but at the moment training is progressing nicely and I’m feeling fine, so we keep going as we are.

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[Clare]

Looking INCREDIBLE Lara!

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[Clare]

Hi Clare,
Love the log!
I have a question, may be personal so don’t need an answer but how did your family react to your decision to use anabolics? And how do they feel about your competing? My family gave me a lot of stick for wanting to compete!
Thanks frankie x

——-
Hi Francesca. Thankyou! Anabolics sounds like such a heavy word.. haha. As you know I competed naturally for several years and won the British Championships natural, but with my training age and the amount of time I’ve been lifting, progress was much slower, so I decided to add anavar last year. It wasn’t a light decision and I heavily researched first, got my bloods done, had health supplements in place and only took a low dose. My husband was obviously wary and made sure he was read up on everything before he said he was cool with it. My children obviously don’t need to know. I used to think it was such a big deal and extremely dangerous and was adamant that I would never touch anything, but the more I have read, researched and been educated by knowledgeable people, the more I realise, that so long as I am sensible, stay on top of blood work, health supplementation and only stay on for a short period then it can be done with no detrimental side effects. I think doctors giving young girls contraceptive pills like they’re going out of fashion is arguably worse and if you think about it, they are all steroid hormones at the end of the day, but don’t carry the same stigma.

To answer your second question about what my family think about me competing. They’ve never had an issue with it. It’s something I love doing, so they’ve always supported me.

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[Clare]

Are there any other supplements I should take whilst trying to lose fat? I had looked to get my hands on some shredabull but can’t find stock anywhere.
The other year I used clean for quite a while 2 weeks on 2 off but don’t want to jump straight into that yet.

———–

There aren’t necessarily any you ‘Should’ take. A calorie deficit, alongside hard training will result in fat loss, however including Yohimbine HCL in a fasted state prior to morning cardio may add some benefit.

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[Clare]

It’s not always were I have to cram them it’s now and again. Like yesterday I had to eat my last two meals together which were turkey mince and rice and cottage cheese and Greek yogurt. Which was just like a main and a desert to be honest lol

That’s fine.. and if you digest it well, then no need to add supplements.

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[Clare]

Rest/Work Day today.. Very busy and lots of steps totted up, but not a lot to report of interest. Tomorrow I’ll be checking in with Jordan to see where I’m at 10 weeks post show. Training has been going really well and I’m getting all my liquidised meals in fine! I’m obviously looking softer around the edges.. but I’ll wait to see if I’m getting ‘Too soft’! I shall report back tomorrow with my feedback and any updates.

Fire over any questions for me if you have any 🙂

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[Clare]

thank you clare for the reply. I take 2 with my post workout meal as it’s my highest carb meal of thr day eith around 60g carbs

_________________________________________

becks

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Post workout is the only high carb meal I don’t take GDAs as insulin sensitivity will be raised following resistance training. Unless carb intake gets really high post workout, I don’t see a need personally.

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[Clare]

With glucose disposal agents when’s the best time to take them before carb meals? Do u take them right before carb meals or like 20mins before carb meals

_________________________________________

becks

——
Hey Becky. I use the TrainedbyjpNutrition In-Sure GDA and try to take it around 15 mins prior to any meal containing 50g carbs or more. However, I don’t think it would matter too much taking it just before or with. Makes it easier to remember too.

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[Clare]

Sam King wrote:

How’s it going metal mouth? I’m joking, I’m joking – I never went through that phase, but can imagine it’s a strange experience. Aside from the eating side of things, how are you finding general mouth activity such as talking or pulling an expression i.e. grimacing coming out of the hole on hack squats?

Eggs, oats and yoghurt? Sounds good to me. Have you tried mixing the eggs and oats together? Sounds weird and I did question Kevin Stutz’ approach, but it makes for a rather delightful and creamy/indulgent bowl of oats.

I think technically chewing is classed as NEAT. Yet to see otherwise!! Be interesting to know how many calories are exerted from simply chewing, hmmmm.

Great news about the elbow sport. That first time you return to an exercise that aggravated it and it feels good. Had the same experience myself the other day and it is a sensational feeling… until it craps out again haha. Nah, being sensible with your progression, bio feedback and being aware of the feedback your body is giving you as well as optimising recovery are all key. Remember the old days of being 18-19 and waking up with a niggle that would heal up by the evening. Just an old fart now!

————

Hi Sam.. Metal mouth here  I’m generally find talking and facial activity very awkward, so will take some getting used to. Lots of attractive spitting and dribbling will no doubt be captured on film tomorrow whilst training legs.

Have I tried eggs and oats together!? Of course! It’s a volumising sensation in a diet phase.

Elbow is behaving at the moment and feels really good to be training movements again that had to be avoided for a while. Obviously it’s one of those overuse injuries that could flare up at any point, but working on strengthening exercises, shoulder stability and soft tissue work outside of the gym should continue to help, so I intend to continue with this.

How’s your final week of prep going? Excited or nervous? Not long before the small pants and bodypaint are on!

That’s fair enough – I’ve heard it is quite an uncomfortable sensation in general having braces. Do you find yourself consciously covering your mouth when talking or not opening your mouth fully at the moment? Look forward to seeing the braces on film – hope they were shined up nice and bright!

I swear I’m the only one who didn’t know about mixing eggs and oats, aside from baked goods.

Overuse is just that, so will always be around but nothing compared to the older days where people would only barbell bench with wear and tear accumulating much quicker due to the lack of variety. As long as you maintain consciousness and do as much as possible, when it does happen at least it will hopefully be less severe as you’ve put the preventative groundwork in.

Yeah going very well thanks. Corinne seems really happy so I’m happy too. Currently water loading so I’m sure you know how that feels haha. Really excited to be honest as the moment is nearly here and whatever the result, I am confident I applied myself, put my all in and left nothing in the tank. Hungry to improve though as being lean lets you identify little things here and there, but very happy with the package so far. Just need to keep doing what we’re doing. I’m sure I’ll feel a bit nervous being tanned up and obviously the day of the show, but I have a very strong support network with me. In addition, I’ve been in several bands so being in front of an audience doesn’t phase me. Primary difference being I’m in a piece of cloth, a lovely shade of mahogany, awkwardly shuffling into poses and hoping a slight breeze doesn’t knock me over due to weighing nothing haha.

50 rep leg presses yesterday looked delightful. Exactly the way I used to do them, love them! Was this on the Cybex leg press or Hammer Strength vertical? Another fave of mine was wide/narrow hacks – do 5 reps wide, 5 reps narrow and keep alternating until failure or death. Almost like a cluster set, but due to the constant shift of stance feels almost fresh. Usually aim for the 30-40 rep range meaning 3-5 sets in each stance.

_________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]

——
Sounds like Corinne has you under control. You’ll learn a lot from this first experience that you can take forward. Knowing that you couldn’t have given anything more to this prep is exactly where you need to be right now…just got to finish off by putting everything into how you present on stage now ????

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[Clare]

I use a 2000mg 20% CBD Oil. Each drop contains around 10mg phytocannabinoids and I have around 5-6 drops every evening. From what I understand, it can help control systems in the body by activating receptors as opposed to directly treating anything in particular, so essentially can help the body work more efficiently. I suppose. I think a lot more research needs to be done, but I don’t think anything negative has been found yet. I have experienced some pain relief using it before and noticed it does have a calming relaxing effect on me.

____________________________

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Hi Clare. Which brand do you use and do
you have a link for it?  Thanks. [/quote]
——
Love Hemp
http://www.cbdoilsuk.com

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[Clare]

Scale weight is irrelevant to a point. Your log book, digestion, sleep, recovery and the mirror will give you all the feedback you need. Obviously the rate at which you can gain new muscle tissue is not going to be at a point where you are gaining several scale weight pounds of pure muscle a week, as this will likely indicate more fat gain, so a steady increase of a few pounds a month is more realistic, however, whether you’re assisted or natural will play a part n this too.

Be meticulous with recording data and by all means use the scale as another reference, then use this feedback to adjust as and when needed.

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[Clare]

You’ve got to do what you’ve got to do and if that occasionally happens and you have to eat your meals closer together, then so be it. Do you feel you actually need help with digestion? If you’re not experiencing discomfort or any symptoms, then you don’t need to throw in supplements. You could also consider eating fewer, bigger meals so that you’re able to eat them further apart.

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[Clare]

Yes it’s a different stimulus. You could also use different rep ranges or one as a single leg.

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[Clare]

A fun (Relative!) morning filming for the site today with @rebecca . I hit Legs again with @ryanpetford and followed his lead this time, which happened to involve a delightful 50 rep drop set on the Leg Press.. yeah that was a shock to the system! I think I was ready to finish the session at this point, second exercise in.. Haha!

Obviously I continued like a trooper and the rest looked like this:

Seated Ham curl 2 x 6, 8
Leg Press 1 x 12, 1 x 12 & 50 rep drop
Hack Squat 1 x 15, 1 x 8
Db RDLs 2 x 15
Leg Extension 1 x 10
Abductor 1 x Quad drop
Calves 3 x 10

Job done 🙂

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