[Clare]

Perfectly normal.. don’t panic! Fluctuations in hormone levels can cause your body to hold more water. Bloating can also be another symptom around this time that can make you think you look like you’re holding more weight. Just stick to your plan and it will drop again once your body settles again. It’s very frustrating and can mentally mess you up, even when you can see the logic. Just be reassured that you haven’t suddenly gained fat if you’ve stuck to your plan, so ignore the scales for a few days!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Having a focus and purpose is always a good idea to keep you in a good place mentally. I look forward to seeing how you progress from here. There will be a lot of people in similar situations to you that can take away some inspiration from this Log, so keep it up 🙂

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

What’s the plan Darren.. You planning on competing next year?

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Never before imo

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

It would depend when your last meal was and whether or not you’ve consumed a carb/pro intra workout drink. If you have, then there’s no rush to get a meal in immediately. Typically 45-60 mins after you’ve finished training would be ok. If you don’t, then wait until you’re in a calm state and then eat when you feel ready. There’s no need to down a protein shake immediately afterwards. Carb choices would typically be an easily digestible simple carb that your body can utilise quickly and efficiently, along with a protein source. Bagels are fine, as are cereals, rice/rice cakes/cream of rice etc.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Oh YES! Enjoy ????????

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Quick update before I head back into work for the afternoon/evening. All good.. Feeling more human by the day (Still hungry though!) Bodyweight at 52kg this morning.

Trained upper body earlier which felt really good. Strength isn’t back up to where it was yet, but I’m not in any rush to push things. As well as my body being more vulnerable, I always think post show is a good time to reset weights and be honest with yourself on form and connection, as these can slip during the latter stages of a prep when you’re desperately trying to hold onto muscle tissue. The pump today was insane and I connected well with every single rep.. no elbow pain to report at the moment either, so all in all a job well done!

UPPER A – Rotation 1

Low incline lying side raise on the cables – 2 sets of 12-15
High Incline DB press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow press machine – 1 r/p 
Single arm tricep pushdown – 1 set of 15-20
Front Ez bar raise – 1 set of 15-20
STRETCH
Lat activation – 1 set of 15-20
Lat pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Mid back row – 2 sets – 10 reps, up the weight for 6-8 reps
Single arm lat row – 1 r/p
Reverse pec dec – 1 set of 15-20
STRETCH
Dual cable bicep curl – 2 sets of 10-12
STRETCH
Ab roll outs – 3 sets of 10-12 reps

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

I would just prepare all of your meals in advance and on a training day, have some extra pro/fat meals with you. Have a carb/pro meal as you normally would as your pre workout on a training day, then If the training gets delayed, always have an intra carb/pro drink with you also to fuel your workout. If for some reason you can’t train at all, then just continue to eat pro/fat meals for the rest of the day, but if you can, then you can have your carb/pro meal post.

I think this just needs preparation and having enough meals with you for all eventualities.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

TrainedbyJPnutrition Love Heart.. Great product.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

A lot of things can influence scale weight. What you’ve eaten and the times you ate the day before, hydration, electrolyte imbalances, stress, poor sleep, inflammation from training sessions, supplements.. The scale can be a great tool to use, but the mirror will give you a better indication. If you’re in a deficit and ticking those boxes and look leaner, then don’t let the scale play with your head.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Rest day for me today. Bodyweight has held at 51.8kg again this morning, but Jordan thinks my body will settle soon and begin gaining again, so isn’t too concerned at the moment. Obviously we’ll monitor this though. I’m feeling better and more energised by the day too.

Busy day of work today and very busy week ahead, so lots to keep me occupied. I’m super motivated to train too, which is always a good sign as I often feel quite deflated, exhausted and lack enthusiasm for the gym immediately after I’ve competed, but my new training plan is exciting me 🙂

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

I personally don’t think it matters, so long as you can keep your heart rate up. I opt for something that will have the least impact on my training sessions and for me, the stairs ruin me so I prefer using a stationary bike instead.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

If you find certain foods cause a cascade of binging, then avoid them. Plan where you’re going beforehand and what you’re going to have or only buy in the foods you intend to eat at home. This is really down to self control and if you have no discipline with a ‘Cheat’ meal, then maybe opt for a higher carb refeed instead.

Do you have any goals at the moment? Sometimes with no direction and nothing to aim for, discipline can be more difficult to implement. Having a clear picture of where you want to be and what you need to do to get there can be a huge help psychologically.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Pretty much impossible to say without knowing anything about your prep, diet set up, current look, bodyfat etc.
What needs to be done in those final days to peak your look will be completely individual and depend on a number of factors.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount

[Clare]

Oats have a higher fat and fibre content which will slow down digestion, so I would opt for the cream of rice as your body will utilise the nutrients quicker… Ideal post workout.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount