[Clare]

Very good Leg workout this morning down at @ryanpetford ‘s Primitive gym (Love this place!). Jordan reduced my volume slightly for this workout and strength felt really good throughout, so very happy 🙂

Seated hamstring curl – 1 set of 7-9, 1 set of 10-12
Hack squat – 1 set of 7-9, 1 set of 10-12
Sissy squat on smith – 1 set of 12-15
Single leg Leg extension – 1 set of 20 each leg
Lying ham curl – 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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[Clare]

Depends what you mean by run down. Are you actually ill or just feeling fatigued due to being in a deficit? Why do you feel your muscle is wasting?

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[Clare]

New low weight of 52.6kg this morning. Slight change to training day meals going forward which I’ve outlined below.

Leg day at Primitive today.. will update the session and how that went later!

Training Day Meals

Meal 1 – 2 whole eggs, 10 egg whites
Pre gym meal 60mins pre – 35g ISO whey, 5c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 40g cheerios
Meal – 150g chicken breast, 10g almond butter
Meal – 100g 5% fat beef, 3 egg whites
Meal – 150g chicken breast, 5g coconut oil
Meal – 15g ISO whey, 200g fat free Greek yoghurt

*All uncooked weights

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[Clare]

You may want to take a look at the New TrainedbyJpNutrition product ‘Love Heart’. This contains both 500mg Bergamonte Citrus Bergamot and 200mg Kaneka Ubiquinol

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[Clare]

Rest day today. Bodyweight went up to 53.6kg this morning following the extra food yesterday, so we’ll see where I’m at tomorrow. Upper body is beginning to look quite lean, but I just need my lower half to join the party now! Time is ticking and I’m so used to being a lot more conditioned at this point out of a show, but Jordan seems happy, so it’s just a case of follow the plan and keep the faith!

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[Clare]

I would always favour keeping intra carbs in for as long as you can until amounts reduce to a point where keeping a bolus pre and post would be more beneficial.

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[Clare]

From what I understand, heating Whey will denature the protein, so alter the consistency and texture, but I don’t think it affects the nutritional value. To be on the safe side, just mix the whey in after you’ve poured the hot water on whatever you’re mixing it with.

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[Clare]

Had a rubbish sleep last night, so felt pretty groggy this morning. Weight is still at 52.8kg and I got a message back from Jordan after my check in ordering a little re-feed today which cheered me up!

So today will go as follows:

Meal 1 – 2 whole eggs, 10 egg whites
Pre gym meal 60mins pre – 35g ISO whey, 60g ground rice , 8c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 30g sustain
Pwo 45 mins after – 200g chicken breast, 65g jasmine rice, 100g cheerios
Meal – 150g chicken breast, 20g almond butter, 5 rice cakes
Meal – 150g 5% fat beef, 40g jasmine rice
Meal – 150g chicken breast, 5 rice cakes, 20g almond butter
Meal – 15g ISO whey, 200g fat free Greek yoghurt, 15g almond butter, 50g oats.

*All uncooked weights

Trained Pull, which actually went surprisingly well despite the lack of sleep, but I expect the extra carbs or even the psychological thought of more food today helped a little.

PULL 2

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 DB row –  1 set of 8-10, 1 set of 20
Single leg BB RDL – 1 set of 15
Abductor – 1 set of 20
Rev pec dec – 3 sets of 10-12
Bicep preacher curl – 1 set of 20
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Rest day.. Checked in with Jordan, Cardio done, house cleaned, beds changed, food prepped, picked a daughter up from her friend’s etc.. etc.. and I’m going to go and get my pose on this afternoon and practice prancing around in my heels.

Looks like a beautiful sunny day too, so will be getting out and about at some point to hit my steps for the day.

As always, feel free to post any questions you have for me on here, I’m always happy to answer.

Have a lovely Sunday everyone 🙂

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[Clare]

I’d say your first port of call should be to get a blood test to see what’s going on otherwise it’s just guess work. You may need to look at your training set up to ensure you are recovering adequately between sessions, but it sounds like you’re on top of this, so get the blood work done and go from there.

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[Clare]

DrDeanStMart wrote:

Make sure it has low totox and comes in a glass amber bottle.

It should also have no smell.

What has the smell to do with it?

If it has a strong smell, this would be a sign that the fish oil is rancid.

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[Clare]

Listen to your body. You’ll know when you’re ready to eat properly again, then just get back to your normal diet. I wouldn’t overfeed to compensate.

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[Clare]

Usually because it’s lower in calories than meats and as you’ve suggested it easy to digest and sits light. I personally hate all fish and sea food and can’t stomach any of it, so it’s chicken all the way for me!

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[Clare]

I was expecting that question probably should have explained it earlier, When I work during the winter I’m around 2 hours south of the arctic circle on a camp, with no in room fridges and nowhere to buy food, the camp provides food but it’s not exactly healthy, the chefs won’t give you extra to box up for the next day either, so it’s PB&J sandwiches and protein shakes for meals,
Then for the last 4 weeks I’ve moved town to town staying in small motels with no kitchenettes, most that have grocery stores that close before I finish work, so I do what I can but like I say it’s not perfect,
But now I’m home for a bit so can really tighten up,
Do people recommend a certain bf percentage to cut to as I never compete?

Ah I get you, ok. At least you have chance now to knuckle down and get some structure back. I wouldn’t worry about hitting a certain bodyfat percentage number, just tighten up to a point where you’re not holding too much extra fat and have visible abs.

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[Clare]

Best Push workout I’ve had in a while! New set up, going straight into a Push day following Legs, so I went in slightly more fuelled which I think made a difference. The lower volume enabled me to keep intensity high throughout too.

I began the workout with lying cable cuff raises again which isolates and engages my delts straight away which seems to help to keep my left shoulder a lot more stable throughout. I managed to do some preacher curls too with zero elbow pain!!

Push 2

Lying Cable cuff raises 2 sets of 15
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
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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