[Clare]

I can’t really help much with male posing trunks…. but I do know that a ‘Scrunch bum’ is basically a ruched bit of material on the backside designed to enhance your butt cheeks 😉

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]

Another busy day at work today, but got a workout in this morning before going in. Today should have been my rest day, but tomorrow I have to drive to Southampton for a follow up hospital appointment. I wrote about this some time ago, but basically a while back I had an MRI scan on my pituitary gland after blood results showed some low hormone levels (I had recently come out of a prep, so no surprise there! ..but went with it anyway). The results came back showing everything with my pituitary gland was fine, but a small shaded area in my left ear canal was picked up. After a further scan I was told I had a very small growth. It’s benign and only a couple of mm wide; and because it’s been detected before any symptoms have manifested, it can easily be monitored and action taken if and when needed. So tomorrow is an appointment to discuss where to go from here and how often I’ll need to have check up scans.

So long story short I won’t have time to train tomorrow, so trained today instead! …and it was a good one. All numbers up again, so happy happy 🙂

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 set
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 6-8 reps
Single arm lat row – 1 r/p set
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

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 think the best thing anyone can do to optimise their recovery is get quality sleep. If you change nothing else I would focus on this first. A lot of things can affect sleep quality, so addressing routine, digestion, stress levels, supplements etc. would be top of my priority list.

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]

Mixing Casein with oats is fine pre bed if you digest this well. No issue having carbs pre bed either if this works well for you.
When considering where to place carbs in the diet, you need to think about when you need them the most. Pre, intra and post workout would usually be where most place the majority, however others like to focus more on recovery and include carbs in all of their post workout meals. Others train early, so like to backload their carbs to fuel an early workout and some find that eating carbs like oats at night help them to sleep. So it’s very person dependant and what set up suits you best. It’s always a good idea however to have a period of time during the day or on rest days to drop carbs in favour of fats in some meals to help with insulin sensitivity.

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]

Since the UKBFF split from the IFBB League, their competitor turn out and standards have dropped significantly. From what I know, the PCA shows are well run and one of the best federations to compete in at the moment, aside from the Pro Qualifiers, but as a Junior I think this would be a good starting point for you.

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]

Thanks all for the feedback

@clare yeah I will have to actually put them a little higher if I want to put on more weight, goal is to build as much muscle as possible although I feel as if I have took a step backwards in my physique! Have you any advice for the digestive side of things whilst being able to still keeping calories high?

_______________
I would take Ryan’s advice and pull back first to give your digestive system a break before pushing up again. Try to identify the foods that cause you the most issues and be smart to select foods that are lower in volume, but higher in calories.

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]

Clare Barks wrote:

I think this is more of a mindset issue. Your training performance and log book are your best indicators and feedback of progress. It’s inevitable that you’re going to lose condition during a gaining phase. It’s sounds to me like you panic when you see condition fade and want to jump straight into a cut far too soon before you’ve spent a decent amount of time pushing up allowing enough time to gain and hold new muscle tissue. You need to look at the picture bigger and switch your focus from the mirror and scales to the log book and commit to pushing up. If you don’t you’ll waste a lot of time spinning your wheels.
____________________________
Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thanks for the reply Clare. My main issue was I just can’t understand why the scales weren’t budging when I have added cals, strength, water and/or fat! I don’t expect to gain muscle without any fat at all but as said in a previous comment I usually get a bit too fluffy and feel it negates the progress when I come to diet it off :/
I’m so unbelievable motivated right now so really nailing everything but I do often wonder if I’m nearing my genetic potential having been at it 10 years and only seeming to add and reduce fat. Should note I’m 6’2 so never going to look big big as a natty

———

If you believe you can’t progress, you won’t. Don’t over analyse and stress. Adding a bit of bodyfat during a gaining phase will sometimes give you the illusion in the mirror that you just look smaller and fatter, when in fact you’re not. Keep training hard, beating the log book with good form, nailing recovery and food and most importantly, believe in yourself. If you tick all those boxes and stick at it, when it comes to cutting again there is no way you won’t have made improvements.

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

What’s going on with my body?

[Clare]

If you’re consistently eating a LOT of food, then yes there is a high chance you’ll begin to experience digestive issues. Do you need to have your calories this high? How fast are you gaining weight? What is your goal?

The mirror is likely telling you that you’re losing muscle, because gaining bodyfat gives you this illusion.

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]

Safe to say today’s Lower Load workout has ruined me.. haha! I legit had anxiety going into this session and sat in the car procrastinating for 10 mins before heading into the gym. I absolutely LOVE this day, but I also know what my Log book says and knew what I had to beat today. Having said that, it was a good one! All numbers exceeded and everything felt superb. Thoroughly enjoying my training right now.

TrainedbyJPnutrition Halcyon has been taken and I’m now chilling as much as I can and recovering for the rest of the day (One of the reasons I placed my Lower Load days on a Sunday!.. the thought of working or functioning after doing these is extremely daunting!).

Seated hamstring curl – 1 set of 10-12
Snatch grip deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Conventional Dead into a shrug– 1 set of 15-20, each reps moves into a shrug – ONE FLUID MOVEMENT
Sissy squat – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

Also, an awesome effort yesterday by our guys Joe and Mark in the Amateur Olympia Portugal, with Joe taking 5th and Mark taking 2nd in the Super Heavies.. and we have Kevin and Corinne competing in the Pro Show today… so I’m awaiting results!!

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 think this is more of a mindset issue. Your training performance and log book are your best indicators and feedback of progress. It’s inevitable that you’re going to lose condition during a gaining phase. It’s sounds to me like you panic when you see condition fade and want to jump straight into a cut far too soon before you’ve spent a decent amount of time pushing up allowing enough time to gain and hold new muscle tissue. You need to look at the picture bigger and switch your focus from the mirror and scales to the log book and commit to pushing up. If you don’t you’ll waste a lot of time spinning your wheels.

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]

You won’t be able to fulfil your passion until you sort yourself out first. However much you want to pursue your dreams right now, you need to think rationally and get your priorities in order. Work isn’t difficult to find if you’re willing to look for it. Ask around and get yourself to the job centre and take what you can. You could even approach a local gym and offer your services for cleaning, tidying weights etc in return for training there. You’re still very young and have plenty of time to gain qualifications and work your way up a career ladder, but right now it’s about what you need to do today.

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]

big leg session today, 300kg RDLs, and multiple drop sets on various machines. Absolutely shattered after this week’s training, had the shits the last few days too so that’s been fun, going to rest up over the next day or so until im 100%.

———–
Sounds like you may have overdone the ass pounder 5000 mate

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 don’t think it’s a game changer, but I do believe it can add some small benefit using prior to fasted cardio if you are being meticulous with everything else. Particularly if you want to use something natural. It’s one of those where it’s difficult to measure it’s efficacy, but it won’t harm you to try.

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]

Lovely rest day so far. Had a chance to catch up on a lot of jobs in preparation for the week ahead. Spent some time with the family, went for a nice walk in the sunshine and stopped for a coffee.

I’m now awaiting news of my fellow JP Athletes who are competing today in Portugal to find out how they’ve done. We have some going today and some tomorrow, so an exciting weekend all round. All of which is being filmed and documented for you guys and will up on the site 🙂

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]

Ah.. Happy Birthday Mummy Ingman ????????

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