[Clare]

Your condition is really impressive!

You will use some chemical diuretic as dyazide or you will only use Vitamin C and Dandelion Root.

Your salt intake will be constant during loading or will be reduced or eliminated at some point

Thankyou. No, just vitamin C and Dandelion root today and tomorrow morning. Salt has been consistent, but cut out completely today and tomorrow until my last meal before stage where we’ll add some.

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[Clare]

Shredded yet depleted in those shots once you fill back up your gonna look awesome best of luck

Thankyou ❤️

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[Clare]

Here we go!! Should be looking crazy after today, great work Clare! Can only imagine how excited you are about the carbs going in ????

Thankyou Sol… The Carbs are GOOD ????

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[Clare]

Well I guess I’m one day out ???? Seriously low weight of 49.1kg this morning! Spend most of the night having wee trips, so not surprising.. Check in pics sent and the provisional diet today will be as follows (subject to change) with 4 litres of fluid:

M1 – 20g pro from whey, 40g baby rice, 6c fruit, 20g nut butter

M2 – 100g chicken/turkey, 55g rice, 20g nut butter

M3 – 100g chicken/turkey, 55g rice, 20g nut butter

M4 – 100g chicken/turkey, 55g rice, 20g nut butter – 1000MG VIT C AND 500MG DANDELION ROOT

M5 – 100g chicken/turkey, 55g rice, 20g nut butter – 1000MG VIT C AND 500MG DANDELION ROOT

Pre bed – 20g pro from whey, 40g baby rice, 6c fruit, 20g nut butter – 1000MG VIT C AND 500MG DANDELION ROOT.

I have to go to registration at some point today, but apart from that I’ll be as sedentary as possible.

I’ve attached a very depleted pic from my Airbnb this morning.. Time to fill this frame out (There’s a high chance that my body will go into shock after my first taste of a carb ????)

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[Clare]

Hit your calories first, then make sure you’re taking in adequate protein, then distribute the remainder calories between carbs and fats. Personally I’d focus on the majority of carbs pre, intra and post workout and fats away from the workout window and on rest days. The carb and fat ratio will differ from person to person depending on how you feel/performance/digestion, but typically that’s how I’d set it up.

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[Clare]

50.2kg on wake. Just completed my final Push session and now chilling on my Airbnb bed with my feet up! I’ll do a bit of posing later, but apart from that I won’t be moving much. Very tired and depleted now, but not long until I taste a carb now.. Haha. Tomorrow will be registration and then preparing for Show day Saturday.

Diet today is as follows and fluid at 8 litres:

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 1.5litre 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 whey

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[Clare]

If a product makes you feel like that, don’t use it. It’s clearly not going to benefit your training. The danger is in the dosages or an individual’s response.
I’d opt for more of a pump product and something that gives me focus without too much stimulant. The TrainedbyjpNutrition PREpare is perfect.

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[Clare]

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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[Clare]

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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[Clare]

all the best for the last days Clare!

Thankyou lovely X

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[Clare]

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 whey

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[Clare]

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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[Clare]

Peanuts are legumes, not nuts, so you may find other nut butters are ok. Give Almond butter a try.

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[Clare]

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 whey

Fluid at 7 litres

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[Clare]

I do it this way too 🙂

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