[Clare]

Great starting point to begin a gaining phase. In terms of assessing when to increase calories. I would assess weekly at the moment. Coming out of a cut, it can take your body a while to settle, so ride out the plan for the week and if you’re still dropping weight, then slowly increase calories. I would add more carbs first around the training window.

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[Clare]

Good luck with the filming today – I’ll warm the hack squat up for you this morning and if you’re lucky, leave a drop of anabolic sweat!

Video topics that might be interesting – dealing with setbacks (injuries included) and being reflective, how to deal with the post show blues, things you wish you knew when starting out, must do movements and overrated exercises and time management to lead a more balanced life (obviously, bodybuilding is never balanced).

———-
Thanks Sam and thankyou for the topic ideas. All noted 🙂

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[Clare]

What you do during an off season will set you up for a prep, so working with the same coach throughout will enable them to get to understand your body and collect relevant data that will be extremely useful going into a successful prep.

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[Clare]

Wow what a story! Thanks for sharing. I’m really pleased you’re finding this site a good place to come for information and inspiration. I look forward to following your log and progress on here. Make sure you utilise everything we have on the site and join in discussions or ask any of us Athlete’s questions on our logs if you want to.

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[Clare]

I’ve done a video on this discussing ways of dealing with hunger during a prep or a dieting phase if you haven’t watched that already.

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[Clare]

Very busy day of work and a day off training ahead of Legs tomorrow with Ryan.. Rebecca will be filming everything for the site, along with a few topic discussions.

If you have any ideas or things you’d like me to discuss in these individual topic videos, then please let me know. We all get filmed regularly for these, so it’s always useful to find out what you’d like to hear more of 🙂

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[Clare]

I’m 6 and a bit weeks out from my ever show. My buddy is a competitor and is coaching me. He wants me to have a refeed but as this is new territory to me I’m scared that I need to keep pushing. I will attach some photos of my condition. Just a bit about me
19 years old
89 kg upon waiting

I’m starting to lose a bit of strength and feel pretty flat but I’m new to getting really lean so don’t know the signals my body is giving so well. Any advise would be hugely appreciated

———-

This is your first show and you’re trusting someone to coach you. The worse thing you can do is ask for several other opinions as everyone will have a different one and just make things more confusing for you. Do what your coach says and learn from this whole experience. Overtime all of the lessons you have gathered along the way will make you a better and better competitor.
All the best for the rest of your prep.

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[Clare]

Post on our individual logs if it’s relevant to us, tag us in a question or reply in the comments under previous Athlete videos if you have ideas or things you want to see more of.

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[Clare]

Takes a bit of setting up, but I use a soft plyo box that’s against something that won’t move, then set up a barbell on the floor, with some padded foam under the bar. I’ll sit on the floor, feet flat, with my knees tucked in and shoulders against the box, then thrust up allowing my shoulders and upper back to rest on the edge of the box (So height of the box needs to be correct.. I use a 12″ box).

Did that make any sense at all!?

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[Clare]

Evening all! Today was supposed to be a rest day for me, but I have a super busy day of work tomorrow, which would have meant training really early and rushing my workout, so made sense to train this morning instead. Another good Upper workout. Weights or reps were all up slightly on last rotation. Next session will be Lower on Wednesday, training with Ryan for the site.. so one to look out for.

Seated side raise on the cables – 2 sets of 12-15
High Inc machine press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow mach press – 1 r/p set
Single arm rope pushdown – 1 set of 15-20
Front cable raise – 1 set of 15-20 reps
STRETCH
Lat activation – 1 set of 15-20
high row pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Seated row – 2 sets – 10 reps, 15 reps
Single arm lat row – 1 r/p set
Cable rev fly for rear delts – 1 set of 15-20
STRETCH
Dual seated mach bicep curl – 2 sets of 10-12
STRETCH
Rope ab crunch – 3 sets of 10-12

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[Clare]

Clare Barks wrote:

The carb content won’t change once it’s cooked. Whatever your packet says the carb content of 50g of uncooked jasmine rice is… this will remain the same once cooked.
____________________________

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I’ve lowered from 60g dry to 50g dry so u reakon cooked will be roughly 10g carbs less?

—————–

You can easily work out in MyFitnessPal by selecting to measure per gram. Mine says 60g uncooked jasmine rice is 46g carb and 50g uncooked is 38g carb. Carb content will remain the same after cooking.

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Jasmine rice

[Clare]

The carb content won’t change once it’s cooked. Whatever your packet says the carb content of 50g of uncooked jasmine rice is… this will remain the same once cooked.

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[Clare]

I guess it depends how ‘Bad’ your weekend was, how long you have left before your holiday and how you’re looking.

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[Clare]

Agree with Haider.. with any meal containing over 50g carbs.

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[Clare]

When you come out of a deficit, particularly if you got to low levels of bodyfat, hunger hormones are skewed and not always an indication that you need to add more food. You’ve already added some weight, so you could already be in a surplus. I would ride it out a bit longer and if you get no increase in bodyweight, then slowly add more food. Chances are your body will start balancing out and start climbing again soon.

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