[Clare]

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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[Clare]

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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[Clare]

No question is silly. This is how we learn. You are correct 🙂

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[Clare]

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 whey

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[Clare]

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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[Clare]

Push this morning. Not a bad workout at all considering. Strength was down a little on the High Incline Press and Dips, so I dropped the weight and increased reps instead. Did some posing practice this afternoon which was tough. Energy is pretty low, zero pump and I get frustrated when I don’t see what I want to see in the mirror! but hey, I’m at the stage where I’m in ‘Clare World’, my own little hazy bubble and need to be by myself as everything irritates me, ha!

Lying Cable cuff raises 2 sets of 15
High Inc Smith press – 2 sets of 12-15
Weighted Dips – 2 sets of 12-15
Cable x over – 1 set of 15
Cable front raise – 1 set of 12
Tricep bar pushdown – 1 rest pause
Preacher curl – 2 sets of 20,
Abs – 4 sets of TRX crunches, 1 min rest in between, all sets 15 reps

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[Clare]

You don’t necessarily need to take the whole rest day as zero carbs. You could have your last meal on a training day as a Pro/Fat meal, then have mainly pro/fat meals at the front end of your rest days, but include one or two carb meals at the latter end using more starchy carbs like potatoes or Oats. You can still keep insulin sensitivity in check this way.

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[Clare]

Here we go mate – can’t believe it’s the final week! Looking forward to seeing your daily updates in the big lead up. Good to catch up yesterday, but you wouldn’t know you were one week out as you could string together more than a few words and still shifting some good poundages. This will probably change by the end of the week mind haha. Not long to go until the carb up! Any ideas what these may consist of, maybe even a bagel? I have heard of people carbing up on potatoes, which would feel horrible I bet.

————

Thanks Sam. Good to see you too. We’re pushing it until the end, so this week will be tough. Cardio will be in until Wednesday and no direct carbs until Friday, which will consist mainly of baby rice and rice cakes. These foods sit well with me. Obviously things can change along the way, but that’s the tentative plan.

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[Clare]

Good luck Clare

————–

Ah, Thankyou Marshall 🙂

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[Clare]

Clare Barks wrote:

50.6kg… Very flat and depleted! Diet today will be as follows:

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.

Push session this morning, followed by an afternoon getting some posing in, so will update on all that later. Have a great day everyone

____________________________

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Looking fantastic Clare!

————-
Thanks so much Rachel X

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Clare’s 2020 Season

[Clare]

50.6kg… Very flat and depleted! Diet today will be as follows:

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.

Push session this morning, followed by an afternoon getting some posing in, so will update on all that later. Have a great day everyone 🙂

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[Clare]

I would always prioritise my carbs pre, intra and post workout, no matter what time of day I train. The amounts will inevitably come down the deeper you are into a cut, but I would take calories away from other meals first before chipping away at your post workout food, which is vital for recovery. Eating carbs in the evening is irrelevant if your overall calories are still seeing you in a deficit.

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[Clare]

Clare Barks wrote:

Thankyou Sol.. it’s beginning to come in now. I usually hit condition a lot sooner, but show day is all that counts and Jordan is on it, so I have faith!

Yep, Legs all done!! Where are you competing?
____________________________

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Jordan’s the man, I have no doubt you’ll look tip top come show day! and no preps the same anyway right?

PCA first timers in Coventry on the 9th. My first peak weak so it’s all an unknown to me condition wise but Jordan’s happy so I’m happy. Just gotta keep grinding right?

——————————-

Ooh exciting! Yeah you can learn a lot from your first show. Enjoy every second and take it all in. Feel free to post on here if you have any questions and let me know how you get on. All the best 🙂

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Clare’s 2020 Season

[Clare]

The shreds are really starting to show now Clare! The picture you posted on IG looks great . It’s an exciting time, funnily enough we’ve both done our last leg session before peak week on the same day as well haha

Thankyou Sol.. it’s beginning to come in now. I usually hit condition a lot sooner, but show day is all that counts and Jordan is on it, so I have faith!

Yep, Legs all done!! Where are you competing?

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[Clare]

50.8kg this morning.. Jordan has sent through my provisional ‘Peak week’ plans, which may obviously change as we go, but essentially we are continuing to push through until Friday to get the last bits off. Today was my last leg day which was actually a really good session, I matched weights from when I previously did this workout, but increased reps on all exercises, so very happy with that.

I’m going to chill for a bit and let my legs recover (Now that I’ve cleared away the devastation that I came back to in my kitchen from my daughter and her friends cooking a pizza lunch!) before getting some more steps in later.

I’m feeling good, so it’s just a case of getting through these next few days. I’ll relay my diet to you daily as we go, but today was the last of my usual training day diet before we change tomorrow. Water is at 5 litres.

Today’s session:

Seated hamstring curl – 1 set of 7-9, 1 set of 10-12
Leg Press – 1 set of 20
Sissy squat on smith – 1 set of 12-15
Single leg Leg extension – 1 set of 20 each leg
Single upright leg press – 1 set of 12-15
Leg raises for abs – 2 bodyweight sets
Abductor – 1 rest/pause (12 on first)
Seated calf raise – 3 sets of 10-12, 1 min rest between sets, last set straight into a stretch.

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