[Clare]

I would push it for the last 4-5 weeks and get in and out, so that you don’t waste any more growing time.

I would increase steps to 13,000 and LISS cardio to 20 mins fasted, daily.

Reduce TD and RD cals by 500-600 (Carbs mainly).

Take Kuba’s advice on SLU.

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[Clare]

Yesterday was another stunning day of beach walks, relaxing and good food.. absolutely loving it here ☀️

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[Clare]

Yesterday was filled with lots of walking, exploring and eating good food. My mindset towards the gym and eating is so much more relaxed now when on holiday. I love my early morning runs, but I’m so much more in the moment with everything. Being regimented and disciplined to a routine certainly served a purpose in my competitive bodybuilding days, but now able to say yes more, just relax when I want to and enjoy the people I’m with. That being said, I’m still very much aware of what I eat, and my fitness and health, it’s just not surrounded with stress.

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[Clare]

Just take things more slowly this time around. Aim to drop 0.5-1lb per week. Monitor your scale weight, physique and performance and make changes if fat loss stalls after each week or two by increasing output/reducing calories as needed to continue a steady drop.

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[Clare]

We had a lovely, chilled relaxing day at the beach yesterday and ate some good food. We plan to do a little more walking and exploring today. I got out for my early morning run this morning and watched the sunrise 🙂

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[Clare]

It’s very rare I feel any one should train obliques.

Forearms yes if you find you have grip issues and/or very small forearms

I’m with Hilly on thiis. I rarely see a need otherwise.

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[Clare]

We arrived in Alicante yesterday lunch time. The hotel and setting is beautiful and we are staying in a little bungalow style room looking straight out to the sea, which is stunning!

I started the day with a 5km beach run this morning and now enjoying the hotel breakfast (best bit of a holiday!)

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[Clare]

Be patient, listen to your body and only do movements that cause no pain or aggravate. You don’t ‘have’ to do any exercise, so don’t feel you need to include these in your programme right now. Machine alternatives may be the answer until you build some more strength and stability around the injured area.

Make sure your volume and recovery days work for you too and react if you need more rest or need to adjust your programming.

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[Clare]

I would start with Clen at 20mcg on wake. Wait 2 weeks before titrating up.

Yohimbine I don’t think is worth it, but if you do want to try it then start low at 2mg, building up to a max dose of 0.2mg per kg bodyweight.

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[Clare]

Early start today and at the airport ready to fly out to Alicante for a week.. very tired!

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[Clare]

Today’s a rest day. I managed to get out for a run this morning.. another drenching! and the rest of the day will be filled with some work bits to prepare for next week and packing to go away on holiday tomorrow! Can’t wait for some sunshine and relaxation!

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[Clare]

I would say a day you’re not pinning and I like to get my bloods done first thing fasted but hydrated I take all my usual supps over wise

I would also agree with this.

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[Clare]

Legs today, and I was the only one training at the camp gym, so I had the whole place to myself, which was lovely! This will be my last session now until after I get back from my holiday. I’ll do a long run tomorrow, then we fly on Tuesday morning, and I’ll just be doing morning beach runs while I’m away.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Sled push 3 x 2 lengths

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[Clare]

Now that you have given us a little more context and information, it sounds like the plan is working for you, so that’s great. If you’re progressing well, then keep going.

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[Clare]

I slept loads better last night, so not sure what Thursday night was about, but hey! Today’s a rest day from training, but I got out for a 10km run this morning, albeit in the pouring rain! I can’t wait to get some beach runs in next week in the sunshine.

I’m spending the rest of day pottering at home, getting some jobs done, a bit of packing/organising and getting some work prepped for when I’m away.

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