[Clare]

Exercise selection for bodybuilding ultimately comes down to what will stimulate the targeted muscle the most effectively for you personally and what you can recover adequately from between sessions. The barbell back squat for a lot of people just causes issues for them and takes away from the purpose in hand eg. mobility problems, lower back issues, too neurologically taxing or simply not being able to hit the targeted muscle.
However, some people find the Barbell Squat a great exercise for them. I know James still utilises them. I, however get a lot more from a hack or pendulum, so don’t include them. Most will always include the Leg Press in addition to a squat movement though.
Completely Person dependant.. There’s no right or wrong.

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[Clare]

I don’t think it will make much difference if the overall carb amounts are the same either way. Just choose the way that suits your day, keeps you satiated, keeps you on track, fuels your workouts the best, enables the best sleep and recovery etc.

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[Clare]

YESSS.. I’m back ???? I feel so much better today and this morning I had the best workout I’ve had so far post comp. Let’s hope it continues now ????

UPPER B – Rotation 1
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.

I checked in with Jordan today and he’s happy with where I’m at. My weight has increased to 53.6kg, so just over 4kg above stage weight at 3 weeks post. No changes have be made going forward at this point. My aim now is to get my training intensity back now that I’m out of the vulnerable post show phase and have finally kicked this illness.

Pics attached are from this morning.

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[Clare]

There is no ‘Best’ Cardio. Just get your heart rate up over 130bpm and keep it there for a given duration. Pick something you enjoy and something that will have minimum impact on your weight training. Ie. Something you can recover from efficiently.

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[Clare]

As already stated, this is completely person dependant. Your split set up, how frequently you’re training. If you’re in a deficit or surplus. How much output you do the rest of your days outside of training, how long you’ve been training.

You really want to be looking at it in terms of being able to train with intensity throughout a whole workout and then being able to recover so that you’re fresh and ready to go and hit those body parts again the next time. This may need some playing around with your volume.

My sessions last around 60-90 mins on average. Be aware though, if you are referring to people who are training with a partner, then their sessions will obviously seem a lot longer.

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[Clare]

I would switch to having a carb dense meal pre bed the night before a training day and then on the morning you could have a whey isolate shake and banana and/or an Intra workout drink of carbs/Pro and start sipping on the way to the gym.

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[Clare]

This always happens to me after dieting down for a show. We’ll add calories immediately after, I’ll gain initially and then begin dropping again. We then increase weekly until I’m steadily gaining, then sometimes pull back a little if needed or hold, depending on the rate of gain thereafter.

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[Clare]

Clare Barks wrote:

Basically a meal of your choice off your current plan. Typically replacing one of your usual meals. This isn’t generally tracked, but is usually a carb dense meal. This is different to a refeed, where there would be more structure and certain macros to hit.

_________________________________________

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why does it need to be carb dense?
also what would be an example of one you have? ie fries pizza, desert

———-
Generally you’ll be at a point when you’re quite depleted when implementing things like off plan meals or refeeds, so replenishing glycogen with predominantly carbs is the idea. Fats can still be included in off plan meals though. I would opt for a meal I fancy at the time and one dessert. Something like a curry or chilli con carni and cheesecake dessert is a typical go to for me.

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Off meal

[Clare]

Basically a meal of your choice off your current plan. Typically replacing one of your usual meals. This isn’t generally tracked, but is usually a carb dense meal. This is different to a refeed, where there would be more structure and certain macros to hit.

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[Clare]

Keep your eyes peeled for the New TrainedbyjpNutrition Joint formula coming soon ????

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[Clare]

Busy day ahead, so I’m checking in with you all now before leaving for work. Day off training for me today.. There’s still a linger of this virus, a bit snotty and still feel very fatigued. My head is telling me that I’m wasting the chance of making the most of my rebound by not being able to train properly, which is really frustrating me, but I know I can’t change anything, so I’ll shut up now and deal with it.. Maybe tomorrow I’ll wake up and feel amazing!!

Have a good Thursday people.. Enjoy the sunshine if you get chance 🙂

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[Clare]

Around 23-24g Protein per 100g raw chicken breast.

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[Clare]

Clare Barks wrote:

jack ellis wrote:

Clare Barks wrote:

It’s only a guideline to give you a starting point. Depending on your goal going forward, you can adjust depending on how you respond. If you begin gaining and you want to cut, then drop some calories.. If you want to gain, but begin dropping, then increase. If you stay the same, then you’ve found your maintenance. Trial and error and actual practice is the best way to figure this out, but this is a good tool to use to start you off.

thanks Clare, so as expected its a rough guide to put you in right direction. the only reason I wondered is based on my weight of 89 kilos at 5ft 11 and 30 years old, the diet planner suggested a protein intake of 331 protein, 426 carbs and around 80g fat , and that is WAY higher than i have been used to especially protein and carbs.my question is does that sound anywhere near the right ballpark ?

thanks

—–

Have you been tracking your macros/calories prior to this? If you’ve been getting the required results from what you’re already doing, then I’d stick with it.

No I’ve just being eating roughly the same diet each day however my weight has been fluctuating. I think what I’ll do is follow the macros on the diet planner for a few weeks see what effect that has and take it from there

———–

Make a food diary or track what you eat over the next few days. This will tell you what you’re actually consuming. Then make sure you’re hitting your protein requirements and adjust carbs and fats from there.

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[Clare]

Depends if you’re using these therapists for maintenance and prevention or for underlying issues. Obviously you need to find the right professional to get an analysis for an existing problem and then they should be able to advise on how often you’ll need treatment.. Getting something like a deep tissue massage though just to keep on top of things, I would say every 1-2 weeks could be beneficial, depending on what you can afford.

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[Clare]

Yes, no problem if it sits well with you and you can train productively. Coconut water is great for hydration and getting some extra carbs in.

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