[Clare]

Not needed, especially for 20-30 mins of cardio. They won’t do you any harm if you want to use them, but I would just hydrate with water, do your cardio and eat afterwards.

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[Clare]

Weighing cooked is never 100% accurate due to varying water content, so if you want accurate portions then always weigh uncooked. To answer your question though, the rice that’s left standing will have absorbed more water; bulking it out so it appears a larger portion, the nutritional content will remain the same.

____________________________

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Hi Clare. Basically I’ll cook a load and weigh 250g cooked out. So today I cooked my pre workout meal and weighed 250g out. Was a decent size. But then if I weigh 250g out now the portion size will be bigger???[/quote]

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It’s absorbed more water whilst standing

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[Clare]

Weighing cooked is never 100% accurate due to varying water content, so if you want accurate portions then always weigh uncooked. To answer your question though, the rice that’s left standing will have absorbed more water; bulking it out so it appears a larger portion, the nutritional content will remain the same.

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[Clare]

A low cable using a cuff around the ankle and lifting the leg laterally

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[Clare]

Rest day today.. Weight has held. Looking a little flat, but we’ll keep pushing.

I still need to tighten up some more, particularly through hams and glutes, but I still have 10 days to keep going.. so I’m keeping the faith!

I’m still feeling good in myself. I’m usually hanging out a lot more at this stage, which unnerves me a little! but I actually think the addition of Halcyon through the latter stages of this prep has really helped with my recovery, stress reduction and sleep.

So it’s more of the same right now. No changes until Jordan says so and I’ll update you all as we go.

I’ve attached a pic of my current situ ????

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[Clare]

From what I understand it’s harmless. Obviously guzzling gallons a day isn’t ideal, but as with most things moderation and common sense is key.

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[Clare]

Just listen to your body. Rest, eat what you can, keep fluids high, pick foods that digest easily.. adding some fruit like berries may help. Don’t stress about training, just get some light activity in until you feel up to it again.

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[Clare]

Depends how many you’re having and why you feel you need them. If you’re in a deficit and feel they help to combat cravings and keep you on track, then I don’t see an issue. If you’re on prep however, I agree with Kuba.. discipline is what gets results.

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[Clare]

Really enjoyable Push workout this morning.. strength and connection felt really good. The session went as follows:

Lying Cable lateral raises – 2 sets of 15
Machine Shoulder Press – 2 sets of 8-10
High incline press – 2 set of 8-10
Pec dec – 1 set of 15
Plate front raise – 1 set of 12
Tricep rope pushdown – 1 rest pause set
Ez bar curl – 2 sets of 20
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15

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[Clare]

Clare Barks wrote:

It sounds like it would be more detrimental not to cut another 2 kg quickly if your job depends on it, so needs must. 2kg isn’t a great deal, so it’s doable without any negative impact.
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Hi Clare. Job doesn’t depend on it, or just makes it easier the less I weigh. I can do my job at my current weight, being lighter allows me to carry more fuel to cut a long story short.

Ah ok.. but if it makes your job easier, then dropping a couple of kgs is achievable with no detriment

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Drop a couple of KG

[Clare]

It sounds like it would be more detrimental not to cut another 2 kg quickly if your job depends on it, so needs must. 2kg isn’t a great deal, so it’s doable without any negative impact.

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[Clare]

New low weight again of 51.4kg this morning. Things are happening now, but I’m still not where I want to be yet, so plenty of work to do (In so little time ..ha!) I’m not afraid of hard work though, so my head is down and I’ll leave no stone unturned.

Push day today, followed by a busy afternoon/evening at work, so will update you on how that went when I get chance.. I may post some pictures too if I’m feeling brave!

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[Clare]

Clare Barks wrote:

Sometimes too much fibre can cause constipation, particularly from insoluble fibre from some vegetables, so that could potentially be your issue. 100g of veg per meal over 5 meals a day is quite high.

Several weeks ago I was alone with 2 meals of 100g of vegetables and sensations, I believe that even worse, that’s why I decided to increase even more vegetables in my diet.

———————
It may well be the type of vegetables you’re using. Failing that a strong black coffee in the morning may help or using supplementation.

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[Clare]

Not so much for mental focus, but if you want a good night’s sleep, pair the Halycon with Dr Dean’s Sleep Stack pre bed and you’ll sleep like a baby. Quality sleep is crucial for mental clarity and retention of information.

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[Clare]

Hey Clare . You are doing an amazing job . I have been following you since I first joined JP website . You are true inspiration and great example of hard work for people like me who only just started their bodybuilding journey. I am doing my first ever show this Saturday. I’ve had some issues along the way due to ilness etc . Jordan says I can do it so am doing it
Best of luck to you and keep up good work! You will smash it !

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Thanks so much Kate, I really appreciate that. All the best for your first show. Enjoy every second and take it all in.. You can learn a hell of a lot from this experience that you’ll be able to take forward into future preps and shows.

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