[Clare]

Get lean first. Don’t half ass it though, commit to planning your meals, tracking, collecting data and getting as lean as possible, then begin pushing up SLOWLY from there. Why can’t you prepare your own meals to take to work? This is going to be the best way to control your diet, stay disciplined and consistent.

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[Clare]

Difficult to advise without a bit more background. Stress, anxiety, poor sleep, poor recovery, medications, infection, illness… could be many things. How is your training going? When did you last have time off the Gym/De-load?

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[Clare]

I don’t think anyone is ‘Strongly’ against using a belt for pulls. If you have never used one and feel safe and strong without, then that’s great and yes you will build strong erectors, but that’s not to say those who opt for a belt, won’t. It’s just down to preference really and what feels more comfortable for you.

In terms of wearing belts throughout sessions for a smaller, tighter waist, I think neoprene waist bands can help in abdominal control. They won’t necessarily make your waist smaller physically, but can create an appearance that it is due to more control if that makes sense.

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[Clare]

Yamamoto ISO Fuji is a good one. It also contains Bromelain which helps with digestion.

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[Clare]

Down again!… 52.8kg this morning. Checked in with Jordan again, no changes to diet, cardio or output. We’ve dropped Yohimbine as of today and increased clen by 20mcg. I’ll continue to send my weight and pictures over to Jordan daily and will update with any other changes that we make going forward.

Hunger is real right now and energy levels are low on rest days, but it is what it is. 3 Weeks out and I need to keep pushing through.

Legs today… this was a good one! Strength felt really good. My Leg days are definitely my favourite at the moment 🙂

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10 reps
Single leg ham curl – 2 sets of 8-10 
Dual GHR  – 1 set bodyweight 
Leg raises for abs – 2 bodyweight sets
Adductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

Thank you @megansylvester.. It’s slowly coming ????

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[Clare]

A couple of sets to initiate that mind muscle connection can absolutely be beneficial before moving onto your heavy working sets imo.

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[Clare]

If the next plan is to transition into a gaining phase, then drop yohimbine, reduce cardio and begin adding food slowly, starting with additional carbs around the training window. Monitor your physique, weight, how you feel, training quality etc, then assess and adjust as you go. Don’t restrict yourself too much or the urge to want to binge will be higher, but don’t go crazy and increase calories too much immediately.
Be aware though that you will inevitably add some bodyfat during a gaining phase, so the plan is to keep levels under control and not focus on staying as lean as you currently are.

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[Clare]

Down again.. 53.2kg on wake. Still plenty to do in order to bring that condition worthy of a stage, but I can see small daily changes happening.. I think (I hope!)

Pics of current situ below ????

No training today, so just cardio and steps and keeping busy with work.

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[Clare]

If you’re in a deficit, you WILL be hungry and your body will do everything it can to slow you down to conserve energy. You have to fight this. I did a video on the site recently with some tips on how to help to deal with this during a cut if you haven’t watched it yet.

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[Clare]

Pull today. Seem to be still holding strength in terms of being able to match top weights, although a couple of reps down on some movements due to fatiguing quicker, but I’ll take that today. All in all it was a good workout.

I also went to see my man Harry Harris for some soft tissue treatment this afternoon and he went in on my back, paying particular attention around my left shoulder again and upper back, finishing with an elbow in the armpit which is as painful as it sounds! Feel good now though, but very sleepy!

PULL 1

Wide Lat pull down – 1 set of 10-12, stay on the same weight for another set
Seated cable row (narrow attachment) – 2 sets of 10-12
Single arm lat row – 1 set of 8-10, 1 set of 20
Single leg DB RDL – 1 set 15
Abductor – 1 set of 20
High cable for rear delts – 3 sets of 10-12
EZ bar bicep drag curls – 1 set of 20
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

What is the purpose of having higher fats on rest days?

The main reason would be to keep insulin sensitivity high by having a break from high carbs on rest days. It’s also a good opportunity to get some quality fats in the diet which are essential for health as the majority of calories will be focused on protein and carbs during training days.

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[Clare]

I like Yamamoto ISO Fuji

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[Clare]

I have an RDL variation at the latter end of my Pull workouts.

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[Clare]

looking awesome on latest insta posts Clare Always love following this log.

———————–

Thanks Christian. I never know who’s reading this log.. I presume I’m just talking to myself half the time, haha!

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