[Clare]

Clare Barks wrote:

Richard Freeman wrote:

All great info. I think too much. Was wondering if for example I do isolateral leg extensions 100kg for 10 reps. Left leg train to complete failure. Right leg stop at 10 reps as well. Might have managed 12. Will this be stimulating more growth in left leg?

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Correct. That’s the way to approach single leg work when looking to bring up weaker areas. (100kg single Leg extension is good going though.. haha!)

THANKS. I think I can put the demons to rest now and focus on good progressive training again. You have a new fan!!! Any complement from a professional like yourself is great to hear. I’m 46, natural, just trying my best with what I’ve got. It’s hard work. But I guess that’s part of the fun

———-
Ah thanks Richard 🙂 .. And keep at it.. You’re right, there’s no fun in easy!

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[Clare]

All great info. I think too much. Was wondering if for example I do isolateral leg extensions 100kg for 10 reps. Left leg train to complete failure. Right leg stop at 10 reps as well. Might have managed 12. Will this be stimulating more growth in left leg?

—-
Correct. That’s the way to approach single leg work when looking to bring up weaker areas. (100kg single Leg extension is good going though.. haha!)

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[Clare]

Depends what you mean by ‘Lathering’. Salt is very beneficial to include in your diet, but with everything, context is needed and the danger is always in the dose. Salting every meal is fine, but adding grams and grams per meal may not be advisable. Be sure to keep water intake up too if you’re having a lot of sodium in your diet.

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[Clare]

It’s not uncommon to have asymmetry issues and I think the majority of people will find differences from one side to the other if they look closely. I agree with Tim that you shouldn’t neglect your compounds, but might find it beneficial to incorporate some single leg isolation exercises in your plan (Beginning with the smaller/weaker side first and matching reps on the stronger side).

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[Clare]

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.

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[Clare]

Just take them before your larger carb meals, but no real need to take them with your post workout meal as you’ll be pretty insulin sensitive at this time, unless your carbs are very high. So pre Meal 3 would work for you.

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[Clare]

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.

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[Clare]

Good afternoon! (*Trying to sound positive*) ..I still have the lurgy lingering a little, but I can feel I’m slowly coming out of it now. I trained an Upper session this morning, which actually felt really good considering.. still a little spaced out and short of breath, but got a decent pump and sweat on. Feeling pretty wiped out now, so trying to rest as much as possible for the rest of the day ahead of Lower tomorrow morning and a busy afternoon.. so fingers crossed I’ll be good to go.

UPPER A – Rotation 1

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

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[Clare]

I’m not sure what you mean by a ‘Direct fat intake diet’? Maybe you can elaborate a little more, so that we can help you.

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[Clare]

Weight is up now to 52.6kg, so have managed to increase after the extra food over the weekend. I’m feeling a bit better today following the last 2 days of feeling unwell, but still quite pathetic. Fortunately it’s a rest day, so hopefully will be all good to go again tomorrow and able to get some decent training in at last! ..However, I’m at work until late this evening, so just hope that won’t knock me back. It will be down the hatch with a ‘Night Nurse’ and straight to bed once I get home!

Hope you’re all having a better start to your week! 🙂

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[Clare]

What’s done is done. Put it behind you. Drink plenty of water today and drop carbs, then get back on track as normal tomorrow. Not all is lost, just refocus and move on.
If you know what triggered the binge (stress/poor sleep/hunger/boredom.. etc.) learn from this and put things into practice to prevent it happening again.

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[Clare]

Clare Barks wrote:

All the Best Meg x
____________________________

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Thank you – can we train when I’m back up and running again please x

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Of course!! 100% that will happen. Hope all went well x

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Meg Sylvester Transition to Figure

[Clare]

Battle ropes could be an alternative option if you have access to some.

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[Clare]

Daniel thank you so much for that question! I am in the exact same situation. And thank you to all that responded. It was much needed to hear! Thank you thank you thank you!!!

——–
Pleased this thread has helped you Dion and that’s the whole point of this forum section. Don’t ever be afraid to ask questions or post issues you’re struggling with as there will always be someone else who can relate and take something away.

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[Clare]

Well I made it to the gym.. pretty much just went through the motions and got familiar with new movements. I’m definitely not well enough to train all out today, which is super frustrating as I want to get stuck into this new training plan properly. Snatch grip deadlifts were on the menu, which I’ve never actually done before, but I can tell I’m going to really enjoy progressing with these. Being a short arse, they feel really comfortable and I think are going to suit me well.. just need to kick this virus or whatever it is that has got a hold of me and get at it!

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