[Clare]

This is normal. It’s your body’s way of trying to conserve energy. The leaner you get, the more your body will do everything it can to slow you down and stop you from moving to prevent further fat loss.

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[Clare]

The body goes through changes with time and fat distribution can alter. Possibly hormonal, but at the end of the day if there is fat still left on the body and the aim is to get on stage in condition, you simply need to keep dieting until it’s all off. You say you’re doing the same in regards to training/diet as you did last year, but no two preps will ever be completely the same, so just focus on what’s going on right now and make appropriate adjustments.

____________________________

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Great thank you ???? yes last time we kept carbs in all the way through but this time I’m thinking of dropping the carbs to see if we can shift that stubborn bodyfat area .

Incidentally when I competed I often did different approaches and ended up with the same result (got in condition) . So like you said it’s never the same and adjust to combat the problems .

Thank you [/quote]

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Exactly. I don’t know if you follow my log, but my body didn’t respond in the usual way in my last prep either.
All the best.. I’m sure you’ll nail it in the end ????

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[Clare]

The body goes through changes with time and fat distribution can alter. Possibly hormonal, but at the end of the day if there is fat still left on the body and the aim is to get on stage in condition, you simply need to keep dieting until it’s all off. You say you’re doing the same in regards to training/diet as you did last year, but no two preps will ever be completely the same, so just focus on what’s going on right now and make appropriate adjustments.

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[Clare]

Rest day today. Bodyweight has held since Friday’s check in, so the slight changes seem to be working in terms of slowing down any additional fat gain right now.

I’ve just heard that my usual gym will be closing throughout the whole of August for refurbishment, so looks like I need to find alternatives for the sessions that I currently do there. A bit frustrating as this is the gym I use for my Sunday Deadlift and lower load workouts and I’m used to the set up, bars and weight plates here, so need to find a suitable alternative which is annoying me greatly! I know stressing won’t change anything, so I need to deal with it (Still sulking though).

Anyway, back to today and I have a busy afternoon and evening ahead of work and one to one clients.. so best dash 🙂

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[Clare]

One thing that also confuses me with the JP diet planner is intra workout protein … does this mean glugging a protein shake mid workout, alongside intra carbs …

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Your intra protein will come from EAAs or something like Peptopro or MPS Max, mixed with your intra carbs in a drink.

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[Clare]

There’s nothing wrong with using a quality protein powder as a good part of your daily intake, if you digest it well with no issues, it’s just another protein source at the end of the day. Benefits of using whole foods would be higher satiety levels, taste and digestibility for some people, but like I said, if you have no issues then I see no problem.

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[Clare]

This will have one of those annoying answers of ‘It depends’. It’s impossible to give advice on the final days of a prep without knowing any previous information on what you have done leading up to this point, along with pictures. Estimating a bodyfat percentage alone isn’t enough to dictate what you need to do.

Are you working with a coach or prepping yourself?

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[Clare]

Tennis elbow is essentially an overuse injury, taking time off will help initially, but you also need to do strengthening exercises and use protocols to reduce inflammation. If you can be bothered to dig back through my log, this is something I dealt with for several months throughout the beginning of this year. You can read about the strategies I’ve used which have helped me. Going to see a decent physio for advice might be a good idea too.

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[Clare]

There’s no set way, but typically 2 or 3 rotations will work well. Depends how many exercises you want to include in your programme and what equipment is available to you.

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[Clare]

Currently in my usual ‘Post Sunday Lower Load Session State of F****ed’.. Absolutely LOVE these sessions, but they wipe me out for a few hours afterwards. Very apprehensive going in again with my Log book in hand.. but I got the numbers I needed, so all good!!

Lying hamstring curl – 1 set of 10-12
Hex bar deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 15-20, each rep moves into a shrug, 1 fluid movement, staying continuous
Narrow Belt squat – 1 r/p set
Single Leg Leg press – 1 set of 20
GHR – 1 set of 10-12 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 body weight sets
STRETCH
Calf raise – 3 sets of 10-12.

The rest of the day will be mainly focussing on recovery. I need to get in a few extra steps at some point and we’ve been invited to a BBQ later, so may show my face if I can drag myself there!

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[Clare]

A lovely rest day. Plenty of sunshine, ticked off some jobs, got some steps in. bit of family time, bit of me time.. Perfect ????

Deadlifts tomorrow… Oh Yeeaahhhhh ????

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[Clare]

Any time you change up a stimulus and train differently to how you are used to. you’re going to go through a period of time where you’ll feel a little ‘Battered’. You say you’re recovering in time for your next workout and progressing well, so I’d stick with what you’re doing and assess after you’ve been running the programme for a while. In time you should begin to feel less like you’ve been hit by a bus, but if you don’t and progress or recovery begins to regress, then you can reassess if and when the time comes.

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[Clare]

I think it’s always a good idea to have a period of time low carb to keep insulin sensitivity in check and it makes sense to have higher calories/carbs on training days. You don’t necessarily need to run zero carbs on rest days, however, as you also need to consider your daily activity and the time you train the following day. I’m currently in an off season, so my set up right now is higher carb meals pre, intra, post and post post workout and I run pro/fat meals either side of this, then on my rest days I’ll run majority pro/fat meals, along with a couple of meals containing moderate carb/pro/fat (But lower overall calories than my training day).

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[Clare]

Full apologies for using the words ‘guys’ I certainly didn’t mean it in that way haha for sure the female of this forum know more and have achieved more than I and many many other ever will! @corinne @clarebanks

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Haha.. I consider myself one of the ‘Guys’ ..all good here!

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[Clare]

Your physique and log book will give you feedback on how you’re progressing. Do you think you’ve made improvements in the last year? Maybe post some recent pictures and a bit more information.

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