Clare
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Hope you had a safe trip and are settling in to your lodgings well.
What’s the plan for carbing up this time then? Assuming you’ll judge it based on how you look/feel and adjust accordingly, however is there a rough template in place? With cardio out and steps minimised, that’ll bring out the legs nicely and we’ll get a good look after the inflammation has subsided.
On the back of carbing up, are you planning on doing a depletion session before filling back out? As you’ve already said, you feel flat and depleted as is so not sure if you would. A lot of people do it just because they think that’s part of the final week process. In terms of training, when’s your last day? Well, I say training as it’s more of a body pump up.
7.5 litres of water!? Jeez, basically living in the bathroom. Hopefully you had a downstairs loo at home, otherwise you wouldn’t be popular haha.
Can’t believe the day is nearly here already, it has absolutely flown by!
Plans are in place, but obviously will change if needed. Provisional plans are to push through until Friday, then introduce some carbs throughout that day and then pull back again show day until pre stage. Carbs will be mainly rice/rice cakes/baby rice as that sits well with me . (I’ll post up my diet on here daily) Training has been the same, volume has been pulled slightly and I won’t be going crazy to failure or going for pbs, but apart from that it’s the same. Last Push session is today, then it’s feet up time ????
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There are alternatives to Whey Protein if you still want to use a powder. You could try a Beef Isolate or a quality Vegan protein.
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all the best for the last days Clare!
Thankyou lovely X
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Dropped to 50kg this morning! Seriously flat now, haha! but we’re nearly there. Did my last cardio session first thing and will reduce steps as much as possible from here on. I fly out later this evening, so I’ll do my best to keep you all updated over the next few days.
Diet today is as follows and fluid is at 7.5 litres:
Meal 1 – 1 whole egg, 8 egg whites
Meal 2 – 150g 5% fat beef
Meal 3 – 150g chicken/turkey, 50g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 10g walnuts
Meal 6 – 150g chicken/turkey, 50g avocado
Meal 7 – 30g p from ISO wheyInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Either stick with the same machine to stay consistent or wear a heart rate monitor and aim to be above a certain heart rate for a duration of time. Calories burnt will never be accurate on machines.
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Peanuts are legumes, not nuts, so you may find other nut butters are ok. Give Almond butter a try.
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50.8kg this morning. Didn’t sleep too well last night, so feel very foggy headed today! Many toilet trips and lists running around in my head as I’m travelling to Alicante tomorrow, but it is what it is. Had my last Pull workout this morning, which all in all turned out to be a good session considering. I’m in a little world of my own essentially running on empty right now, but PREpare pulled me through!
I have appointments all afternoon for lashes, waxing, nails and all that girly stuff that us females have to go through before we compete! I reckon there’s a very high chance I’ll wake myself up snoring whilst laying on the couch 😉
Today’s workout went as follows:
Lat pull down – 1 set of 10-12, stay on the same weight for another set
Mid back row machine – 2 sets of 10-12
Single arm row – 1 set of 8-10, 1 set of 20
Single leg ham curl- 1 set of 15-20
Abductor – 1 set of 20
Rev pec dec – 2 sets of 10-12
Bicep preacher curl – 1 set of 20
Seated calves – 3 sets of 15.Today’s diet:
Meal 1 – 1 whole egg, 10 egg whites
Pre gym meal – 40g Pro from ISO whey, 8g coconut oil
Intra shake start 20mins pre training – 1.5 litre of water, 30g MPS Max, 5g creatine
Pwo 45 mins after – 200g chicken breast, 100g avocado, 10g walnuts
Meal – 150g chicken breast, 10g almond butter
Meal – 100g 5% fat beef, 3 egg whites
Meal – 150g chicken breast, 5g coconut oil
Meal – 30g p from ISO wheyFluid at 7 litres
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I do it this way too 🙂
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A lot of the weight will be your body filling back up with glycogen and water, but I suggest you pull back your calories a bit to minimise too much fast fat gain. Your maintenance calories are likely lower than you think at this time.
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Drop carbs down the next day, increase water intake, get some light cardio in, then get back on track the day after.
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Unless you want to pay out for a Dexa scan.. and even they aren’t 100% accurate, then I’d go by the mirror. There are a lot of inconsistencies and errors in a lot of methods. Is there a particular reason you need to know?
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I wouldn’t train through pain. Get it checked out by a specialist first to see what’s going on, then you can address what to do with your exercises.
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No question is silly. This is how we learn. You are correct 🙂
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50.6kg this morning. Looking very flat and depleted, but that’s all part of the process, so ignoring the fact that I look like a deflated child that doesn’t lift.
Rest day today. Still doing my 45 minutes of fasted cardio on rest days which we’ll pull on Wednesday. I haven’t booked any clients in now until after I get back from Alicante, so I’m using these last 2 days to prep, pack and get what I need to do in place (Write the other half and offspring lists on how to keep a house going in by absence!) before I fly out on Wednesday evening.
Diet today is as follows and water is at 6.5 litres:
Meal 1 – 1 whole egg, 8 egg whites
Meal 2 – 150g 5% fat beef
Meal 3 – 150g chicken/turkey, 50g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 10g walnuts
Meal 6 – 30g p from ISO wheyInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I’m not surprised to be honest, eating that immediately post legs. I’d personally opt for some easily digestible carbs and protein post training and then have an off meal plan later on in the day once your body is in more of a parasympathetic state.
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