[Clare]

I think it’s a great movement if you connect well with it. However, like Haider I personally prefer a straight arm cable pull down.

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[Clare]

Not necessarily, but for maximising recovery and growth I think they are beneficial. It would really depend on what you’re doing the rest of the day, how the rest of your nutrition is set up and what you’re wanting to achieve. The amount would again be person dependant.

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[Clare]

Clare Barks wrote:

I’d say if it’s working, then stick with it. You’re dropping bodyfat and performance and strength is still good, so no need to change imo. When things begin to stall, you’ve got an option to pull carbs further from your rest days. You’ve also got NEAT and cardio to play with if needed. Good work so far!
____________________________

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Thanks Claire.like I say I’ve bulked Upto 21.3 but came of gear back in October, but held size and strength because of the food ect. But my strength is not dipping at all I just feel tiny now

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If you’re happy with your rate of loss, then stick with what’s working. Like I said, there are options to push further when needed. And we all feel tiny when we cut!

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Current cut

[Clare]

I’d say if it’s working, then stick with it. You’re dropping bodyfat and performance and strength is still good, so no need to change imo. When things begin to stall, you’ve got an option to pull carbs further from your rest days. You’ve also got NEAT and cardio to play with if needed. Good work so far!

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[Clare]

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!

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[Clare]

A one off Diet plan may only work for so long before it needs to be altered, depending on your feedback and results. If you’re struggling and need help, then I would highly suggest you hire someone that can help to guide you along. Is this something you’ve considered or you think would be possible? Having someone take a bit of the pressure and guess work away and make you accountable to could really help you.

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[Clare]

Evening all.. Busy day of work for me today and a rest day ahead of training Legs for the site with Ryan tomorrow.

Teeth are slightly less painful.. Still feel like I have barbed wire scratching the insides of my cheeks, but I’ve been assured the pain will lessen as my cheeks toughen up. Diet-wise I’m actually managing fine. I haven’t progressed to solids yet! but my egg, oats and yoghurt meals are fine and I’m just sticking the rest of my meals in a blender, adding boiling water and liquidising to make soups.. Surprisingly tasty! Got to do what I’ve got to do to keep those gains hey 🙂

(Thinking about it, I’m probably also conserving more energy with my body not having to work as hard to break down and digest the food!.. I wonder how much of a difference it actually makes??)

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[Clare]

I’d opt for a flat soled shoe with grip.. KSO EVO Vibrams are ideal. Get straight back on the hack squat and have a spotter you trust at hand. As has already been stated, this is a freak accident and likely something that will never happen again, so you need to confront your fear head on. I do understand your apprehension though.

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[Clare]

Come in tighter means get leaner. You essentially need to push harder by increasing your deficit via extra output/lower calories or push for longer. The type of cardio you do won’t necessarily matter.

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[Clare]

Clare Barks wrote:

Isn’t vitafiber a sugar substitute used in baking? Are you looking to increase your daily fibre intake?

____________________________

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Im trying to get most fibre from soluble fibre and on reading up that was coming up as a main source compare to husk etc.

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Are you struggling to get soluble fibre into your diet? Oats, legumes, nuts, various fruits and vegetables such as sweet potatoes, avocados, sprouts, broccoli, asparagus are all great sources. If you need to add more, however, I think psyllium husk is a good option which can be sprinkled on food.

____________________________

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[/quote]

Clare

Thanks for the reply and im trying to work around digestive issues with ibd at the moment and think vegetables are giving me issues so trying to supplement for fibre. [/quote]

Gotcha.. @hilly is educated in this area and may be able to advise you better

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[Clare]

Clare Barks wrote:

Isn’t vitafiber a sugar substitute used in baking? Are you looking to increase your daily fibre intake?
____________________________

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Im trying to get most fibre from soluble fibre and on reading up that was coming up as a main source compare to husk etc.

————
Are you struggling to get soluble fibre into your diet? Oats, legumes, nuts, various fruits and vegetables such as sweet potatoes, avocados, sprouts, broccoli, asparagus are all great sources. If you need to add more, however, I think psyllium husk is a good option which can be sprinkled on food.

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Vitafiber

[Clare]

Clare Barks wrote:

Never heard of it before and sounds like serious overcomplication to me. Where have you heard about this and what’s making you want to follow it?
____________________________

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Jay cutler tv

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Ok, I’ve never heard of it. Like I said, it sounds like over complication. Oscar has given you some sound advice above which I agree with

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S.P.E.C training

[Clare]

Clare Barks wrote:

Why do you need to replicate a Stairmaster? There’s nothing magical about this machine. Just find something that raises your heartrate and burns some extra calories. Any form of cardio equipment will do the job, as will a brisk walk outside.
____________________________

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I am hard gainer on legs so i am little bit scared of the cardio to much which effect my gains.

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I wouldn’t worry. Just use which ever form of cardio you prefer and that you can keep you heartrate elevated with. I personally like a watt bike.

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Stairmaster.

[Clare]

Never heard of it before and sounds like serious overcomplication to me. Where have you heard about this and what’s making you want to follow it?

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[Clare]

Isn’t vitafiber a sugar substitute used in baking? Are you looking to increase your daily fibre intake?

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