[Clare]

Friday again! Checked in with Jordan this morning. Weight is at 56.4kg (Chunky Check in pic attached). We’ve agreed that I don’t need to be adding any more bodyfat just yet (Aka I’m getting too chubby), so my rest day diet has been altered slightly and I’m going to consciously increase my daily step count by around 1000 to what I averagely do at the moment.  
So just an update then of my current diet set up:

Training Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Pre gym meal 60mins pre – 30g Pro from ISO whey, 65g oats, 10c fruit
Intra – 30g MPS Max, 30g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 1 bagel thin, 40g jasmine rice, 70g cheerios
Meal – 150g chicken breast, 5 rice cakes, 65g avocado
Meal – 150g 5% fat beef, 150g sweet potato
Meal – 150g 5% fat Beef, 15g cashews
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 30g nut butter/dark choc

Rest Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Meal 2 – 30g pro from whey, 40g oats, 5c fruit
Meal 3 –150g chicken breast, 5 rice cakes, 40g avocado
Meal 4 – 150g 5% fat beef, 150g sweet potato
Meal 5 – 150g chicken breast, 40g jasmine rice, 6f cheese
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g nut butter/dark choc

*All weights are uncooked. Green veg added to some meals. Sea salt added to all meals.

This morning was an Upper Body day.. Another good session and some small progression in weights/reps again 🙂

Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12.

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[Clare]

Rest day today and a busy day at work with clients. Tomorrow I’ll be checking in with Jordan after missing a week last week to allow him to focus on Corinne competing. My bodyweight has crept up a little in this time, but training has been going really well, so I’ll see what he thinks and if we need to make any adjustments. I’ll post all updates, along with pics for you tomorrow.

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[Clare]

That’s fine if it works well for you. So long as you hit your protein target throughout the day and are in a calorie surplus, when and how you distribute the rest of your macros is up to you, based on digestion, energy levels, recovery etc.

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[Clare]

It depends what it’s used for and why. I think taking a low carb approach is useful during certain situations, but I don’t think we need to be married to a certain way of eating indefinitely. I don’t like all these different names and rules that people come up with as the magic answer, I think we just need to adjust our diets and the ways we eat as we go; depending on our own current situations, health markers and goals.

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[Clare]

You want something easily digestible that can be utilised. Eating food during a workout, as Haider has pointed out is far from optimal and not practical.

A drink of made up of Highly Branched Cyclic Dextrin, Creatine and EAAs is by far the better option. Or if you want to go a step further, TrainedbyJPnutrition MPS Max and Sustain would be perfect

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[Clare]

Are you working with a coach or prepping yourself? In my opinion if you want to be competitive, then you need to lose a fair bit more bodyfat. You’re not ready yet.

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[Clare]

Left all of my bodily fluids in the non air-conned gym this morning! A sweaty, but very good lower body session went down. All numbers progressed again 🙂

Lying hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Hammer strength Leg press – 1 set of 20 reps (Tough but good!!)
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 1 r/p set
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets
STRETCH
Seated calf raise – 3 sets of 10-12

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[Clare]

There are a few ways these working sets can be performed.
Working up to a heavy set of around 6-8 reps, followed by a back off lighter set of around 10-12 reps.
Working up to a heavy set of around 8-10 reps, sticking at the same weight, then going again for a second set.
Or working up to a working set of around 10-12 reps, then increasing the weight and going for 6-8 reps.
I’ve done all 3 ways and they have all worked well, so just play around and see which way you prefer. Progressive overload is always the main focus, so as long as you are progressing in which ever set up you prefer, then all is good! When you stall, you then have the option of switching to a different method of rep ranges or changing exercises.

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[Clare]

I would identify your symptoms and possible causes first, then you’ll be able to make steps to rectify the issues you’re having.
Post more details if you can.

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[Clare]

Just build your self back up slowly again. As Jamie says, wrist supports may help for your heavier sets, but training without them too will help to build your strength back up.
Have you had any physio sessions and suggestions of strengthening exercises?
Have you not been able to train legs at all while your wrist was healing?

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[Clare]

Sending positive thoughts and love to you and your family James. A reminder that we all need to enjoy the present a lot more and focus on what’s important X

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[Clare]

Fantastic to hear Devin and I’m pleased you’ve found value in this site. Keep that passion and enjoyment going 🙂

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[Clare]

Flipping hot today! Was quite happy to be sat in an air conditioned car for most of the morning going to and from my hospital appointment. All went well. The specialist explained clearly about what the small shaded area could possibly be in my ear canal. As previously mentioned, it’s either a tiny benign growth that has the potential to grow over time, in which case treatments are available – either surgery to remove or targeted radiotherapy to prevent further growth. However, it may not grow, in which case we leave it alone. Or it could just be damaged cells from previous inflammation/infection or something I’ve had since birth, which may just stay as it is, so again can be left alone. So basically yearly scans and hearing tests is the plan going forward to monitor the situation and if I begin having any balance issues or hearing loss symptoms, then I’ll be seen sooner. Quite a relief that it’s nothing more serious, but fortunate that it was spotted after going in for something unrelated. A reminder that we don’t always know what’s going on inside of us and sometimes we won’t know until it’s too late. All we can do is look after our health the best we can and take action when we know it’s needed. We all have access to doctors, blood tests and various health monitors, as well as some incredible health supplements, so let’s all take advantage of this x

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[Clare]

Haha I value your input Clare. Enhance my butt cheeks eh? Interesting… Hand in hand with the Ass Blaster 5000, sounds like a winning combo. Yet to understand that statement, hope the training video answers that question when its live.

—————

I think you will find it’s called the Ass pounder 5000. You’ll need to speak nicely to @ryanpetford though if you want a play.. Although I currently still have the Black hole 10,000 attachment, which I’ll be returning once I’ve finished with it.

Back to your original post though.. I’m sure Ryan can give you some advice in picking the best thong for stage.

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[Clare]

Glad that it’s benign and manageable Clare

—–
Hey Aj. Thanks mate. Yeah they didn’t seem too concerned. I’m just fortunate it was picked up through something unrelated, otherwise I’d be none the wiser.

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