[Clare]

All the Best Meg x

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[Clare]

I’ve been wearing Vibrams for years now. Love them for all my training days. I find the Vibram KSO Evos the best option for gym work.

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[Clare]

Amazing result Kevin and very well deserved.. Huge Congratulations!

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[Clare]

Just have a spare set of clothes with you after your first shower and change… sweats are unreal.. haha!

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[Clare]

Bleugh.. not feeling great. Slept better, but still not right. Just contemplating whether to train or not. I think doing something may help, but obviously won’t be going full out today if I do go. Might just sit down with a coffee and assess the situation 🙂

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[Clare]

If you’re dieting, I assume you’re tracking your calorie intake. Adding in things like lattes will increase the amount of calories you’re consuming, so be aware of this.
It’s common to crave foods when in a deficit, but this is where willpower will predominantly need to take over. However, the longer you cut foods out, the less you will crave them too.
You could get yourself some zero calorie sauces to add to meals for a sweet flavour or have the odd zero calorie drink, but you may also find that these trigger more cravings. I did a video on the site not long back with some tips on how to deal with hunger whilst dieting, which you may find useful.

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[Clare]

Rest day today.. thank goodness, as I didn’t sleep too well last night and woke with a very sore throat and feeling like I’d been hit by a truck. I’m 100% blaming my other half for this as he was suffering the old ‘Man flu’ last week. The only difference being, I’ll just get on with it, whereas he could barely survive 😉

Not ideal, but we’ve just done a 7 hour round trip to Brighton and back to pick up the eldest daughter from Uni for the Summer. Lovely to have her back obviously, but now I feel completely wiped out. Rest of the day I’m doing as little as possible (Once I’ve tackled the bin bags full of several week’s worth of washing.. thanks daughter!) and I’m taking today as my ‘Off plan’ eating day as I feel I need the extra calories to fight whatever it is I’m fighting and fuel my Lower Load day tomorrow.. because there’s no way that’s not happening!

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[Clare]

If we’re talking competition prep here, then feeling fatigued is all part of being deep into a diet. The leaner you get, the more your body is going to do everything it can to fight against you and make you sit still to conserve calories. This is where you need to be mentally strong and refuse to stop.
If this is simply a diet to lose some bodyfat and not to get competition lean, then you may want to take it slower, less aggressive and introduce some diet breaks along the way to take away some of that fatigue.
Really depends on where you’re at now in terms of your physique and how much harder you need to push in the next 6 weeks.

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[Clare]

I would cut them all out just to be on the safe side. Chances are they would do nothing, but some people do experience bloat from too many artificial sweeteners. No point risking it when it’s easier to just eliminate them for a week.

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[Clare]

Thanks guys this is what i needed to hear, I have been having the best workouts of my life the last 4 weeks so im definitely progressing and growing. Time to focus on that and realise a bit of fat isnt permanent. Although I didn’t mention I’m going on a weeks all inclusive holiday to Greece next week with the mrs lol! Going to keep training whilst im over there, enjoy the food and not beat myself up about it!

Honestly getting in to the gym, smashing workouts, sticking to diets, all of that is so easy for me but the mental side of bodybuilding is a complete ballache!

————

Keep at it mate. You’re not alone in the feelings you’re having. Just keep your mind on the bigger picture. Go and enjoy that holiday.. eat plenty and train hard, but most importantly, make memories and don’t stress 🙂

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[Clare]

Upper Session from earlier today. Strength still not amazing, but connection is great and so good to get decent pumps back! ????.. Still no elbow pain too, so winning there ????

UPPER B – Rotation 2

Machine side raise– 2 sets of 12-15

High incline machine press – 2 sets, 12 reps – increase the weight a go for 8 reps

BB shoulder press – 2 sets, 12 reps – increase the weight a go for 8 reps

EZ bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps

Low incline DB fly – 1 r/p set

Single arm rope pushdown– 1 r/p set

STRETCH

Banded chin – 1 set of 15-20

Single arm lat row – 1 r/p set

Rear delts on seated cable – 2 sets of 15-20

STRETCH

Dual machine bicep curl – 2 sets of 10-12

STRETCH

Ab rope crunches – 3 sets of 10-12.

I’ve attached a 2 weeks post show pic too for anyone interested in seeing my current situ ????

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[Clare]

You’re not doing anything wrong. These calculators are simply estimates to give you a rough idea of a starting point. They don’t take individuality into account. Actual practice and responding to what your body does and adjusting according to your own goals, personal results and how you feel is what you want to be doing moving on from this.

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[Clare]

You just need to switch your focus and look at the bigger picture. Stop focusing on the mirror and scales and focus on your log book instead. Get obsessed with training, getting strong and beating your numbers. If you’re progressing in the gym, then you’ll be progressing with your physique and be reassured in the fact that when the time is right, you’ll be able to reveal what you’ve built and improved on. Holding yourself back by restricting calories and panicking about holding a bit of fat is a waste of an off season that could well have been far more productive. Put on some baggy clothes and accept that bodybuilding isn’t just about dieting and abs, it’s about progression.. and with that comes a phase of growing where carrying some extra bodyfat is necessary to accommodate that.

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[Clare]

Checked in with Jordan this morning. Weight held again at 51.8kg, so I’ve had an increase in food and will have a meal off plan at some point with the family this weekend too.

In terms of plans going forward. We’re going to focus on this off season phase until at least September, then reassess where I’m at and if we feel I’ve progressed. We’ll then make a decision as to whether to compete at the end of the year or go again in 2020. Right now my head is in the ‘Let’s eat, get strong, enjoy training, get some energy back and grow’ game 🙂

Diet changes below:

Training Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Pre gym meal 60mins pre – 30g Pro from ISO whey, 65g oats, 10c fruit
Intra – 30g MPS Max, 30g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 1 bagel thin, 40g rice, 70g cheerios
Meal – 150g chicken breast, 5 rice cakes, 65g avocado
Meal – 150g 5% fat beef, 150g sweet potato
Meal – 150g 5% fat Beef, 15g cashews
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 30g almond butter/dark choc

Rest Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Meal 2 – 30g pro from whey, 55g oats, 7c fruit
Meal 3 – 150g chicken breast, 7 rice cakes, 40g avocado
Meal 4 – 150g 5% fat beef, 200g sweet potato
Meal 5 – 150g chicken breast, 55g rice, 6f cheese
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g almond butter/dark choc

*All uncooked weight and green veg added to some meals. Sea salt added to all meals.

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[Clare]

No problem at all. Just fit it into your calorie/macro allowance.

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