[Clare]

53.6kg.. little more detail in quads. Pull today and some massage treatment. Will update you all later.

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[Clare]

This would really be person dependant. I would prefer a carb/pro meal as my pre workout meal, but some people get on well with a pro/fat meal. It would really depend on how well you digest this meal and how your energy levels are during training. The only way to find out is to try it and see what you feel best on.

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[Clare]

Thanks @rachel-hellon ????

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[Clare]

Clare Barks wrote:

I’d be very careful not to pile on a load of bodyfat by doing this and potentially ruin your off season. We all have a high appetite post contest, but this isn’t a reason to pile the food in for several months immediately afterwards. You obviously need to increase calories, but this needs to be controlled. Bodyfat, insulin sensitivity and health markers need to be monitored in order to get your body in the best place to begin building muscle. I’d say that doing it the way you’ve suggested would be a sure way to ruin your digestion and appetite further down the line.

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Hi Clare,
Yes good point with the weight I am around a stone heavier already from
My show so the original goal was to keep within that for the purposes of dieting down next year. I’m still lean with my abs etc but maybe trying harder to stick to my originals 2800 calories I set myself that was based on a 1-1-1 ratio for my macros on my current weight.

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Just monitor things as you go and you should be ok. Don’t just blindly push up.

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Making the most of post contest appetite

[Clare]

Clare Barks wrote:

Dipped into the 53’s today weighing in at 53.8kg. Pics sent to Jordan this morning and he seems happy, so all good. Just a case of sticking to the plan 100% as always.
Rest day and long day at work, so hitting my steps no problem and keeping me busy.
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Hi Claire what’s your current cardio schedule at 4 weeks out?

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Hey Rachel. Cardio began at 11 weeks out beginning with 25 mins fasted on rest days, this then increased to 35 mins fasted on rest days at 9 weeks out and is currently 45 mins fasted on rest days at 4 weeks out. I hit around 9000-10,000 steps a day too.

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Clare’s 2020 Season

[Clare]

I’d be very careful not to pile on a load of bodyfat by doing this and potentially ruin your off season. We all have a high appetite post contest, but this isn’t a reason to pile the food in for several months immediately afterwards. You obviously need to increase calories, but this needs to be controlled. Bodyfat, insulin sensitivity and health markers need to be monitored in order to get your body in the best place to begin building muscle. I’d say that doing it the way you’ve suggested would be a sure way to ruin your digestion and appetite further down the line.

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[Clare]

Dipped into the 53’s today weighing in at 53.8kg. Pics sent to Jordan this morning and he seems happy, so all good. Just a case of sticking to the plan 100% as always.

Rest day and long day at work, so hitting my steps no problem and keeping me busy.

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[Clare]

I’ll do less warm up sets the further I get into a workout. I may just do a ‘feeler’ set on some exercises, then go straight in. Depends on the exercise, but if you’re warm and feel safe then there’s no need to go through several warm up sets for every movement.

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[Clare]

It doesn’t matter, so long as you account for the additional calories and fat .. However, I prefer to grill my meats and use no oil.
1 cal sprays are useful if you do want to use an oil, but again, make sure you track what you use.

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[Clare]

I would consume more than just a protein shake post training otherwise her recovery might be hindered. It’s not surprising that she’s waking up hungry. She needs something with additional carbs that digests well, is quick to make and won’t leave her feeling too full pre bed. Something like cream of rice and whey, a whey shake with bagels and jam or bowl of cereal with a whey shake.. Plenty of options, so it will just depend on what she gets on well with, but I would definitely encourage her to have more than just a shake post training. I would also suggest using an intra shake of carbs/pro too if she isn’t already.

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[Clare]

I echo the above. This is all going to be guess work when we just have pictures to go by. You need to get a specialist to take a good look at you to see what’s going on before you correct anything.

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[Clare]

Push this morning with the new lower volume. Still feeling quite fatigued today following the weekend and obviously being under 4 weeks out now is going to start taking it’s toll, but had a decent session. No ground breaking pbs, but managed to hold strength ok. I’ll be taking another rest day tomorrow, then will begin the new split of Pull, Off, Legs, Push, Off, Repeat as of Wednesday.

I also have a physio session tonight to keep on top of my elbow situation and get some more treatment. It’s definitely feeling much better at the moment and I’m managing to do some light bicep work now which is a positive! My left arm and shoulder area still needs some attention as I’ve obviously been protecting this side with my injury, so I need to build the strength back up here. This is something we’re also working on, alongside deep tissue massage treatments with my good friend Harry Harris.

PUSH 1

Cable lying cuff laterals – 2 sets of 15
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 sets 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 drag curls – 2 sets of 20
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

Not a good idea at all imo

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[Clare]

As promised, here are my diet updates to begin as of today. Weight was 54kg on wake, so down again. Push day today and I’ll update you on what went down later on after work.

Training Day Meals
Meal 1 – 1 whole egg, 10 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 35g ground rice (45g ground rice on Leg days), 8c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine
Pwo 45 mins after – 200g chicken breast, jasmine 40g rice, 40g cheerios (Additional 2 rice cakes, 20g jam on Leg days)
Meal – 150g chicken breast, 20g almond butter
Meal – 150g 5% fat beef
Meal – 150g chicken breast
Meal – 15g ISO whey, 200g fat free Greek yoghurt, 15g almond butter.

Rest Day Meals
Meal 1 – 1 whole egg, 8 egg whites
Meal 2 – 150g 5% fat beef
Meal 3 – 150g chicken breast, 50g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 16g cashew nuts
Meal 6 – 15g ISO whey, 200g fat free Greek yoghurt.

*All are uncooked weights and green veg is added to most meals. Pink salt on all meals.

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[Clare]

Hi Clare, thanks for reply. It was just something that was bugging me a bit. I seem to be in the minority, being a natty.

You’re not at all. There are plenty of natural athletes on the site. There’s no reason you need to train differently, like I said, just set up your training to your own recovery capabilities.

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