[Clare]

Dipped into the 54’s today! Weighing in at 54.8kg. We’ll be making another diet change post Bodypower, but will continue as I am until after the weekend.

I had a chat to Jordan regarding my training as I’m finding my Push workouts aren’t as productive as my Legs and Pull at the moment and I’m going in quite fatigued, so we’re having a little switch around with my split and also lowering the volume in my workouts to keep intensity as high as possible and maintain strength through this prep. The priority during a cutting phase should always be about optimising training and holding on to any new muscle tissue that’s been accrued during an off season, so it’s a must that we address any issues that might affect this.

So the new split will be Legs, Push, Off, Pull, Off, Repeat. This way I’ll be more fuelled going into a Push day, having had a training day of food the day before.

I tried out the new lowered volume Push 3 today and had a REALLY GOOD workout. Got a Pb on high incline press and even managed a set of light Bicep curls with NO ELBOW PAIN… WINNING!

PUSH 3

High Inc machine press – 2 sets of 8-10
Dip machine – 3 sets of 8-10
Low incline DB fly – 1 set of 15
Lying cuff side raises – 2 sets of 15
front raise – 1 set of 12
Dual rope Tricep pushdown – 1 rest pause
Db Bicep curls – 2 sets of 20
Abs – 4 sets floor plate crunches, 1 min rest in between, all sets 15 reps

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[Clare]

Out of curiosity, what about a high carb diet doesn’t agree with you?
I find in an off season I can’t hammer the carbs day after day as it just kills my appetite and backs me up and bloats me out.
My solution was to drastically reduce carb intake on rest days and bump up fats, this seems to let me carry on in a big surplus and much high carb intake on training days and eat around maintainance or just under on rest days. It give my digestion a break and training has been excellent.

I think this set up is fine. Keeps insulin sensitivity high too by dropping carbs in favour of fats on rest days.

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[Clare]

Great videos Clare! Watched all of them even on my vacations:)
_________________________________________
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Ah, thankyou @lara-tasharofi ❤️.. I hope all’s well with you.

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[Clare]

Continuing to Log book during a cut can encourage you to keep aiming to beat your numbers. If you go in only aiming to match your weights and reps for a given exercise and walk having achieved this, yes you know that you’re holding strength, but you may also have been able to beat them.

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[Clare]

Rest today, so the usual 45 mins cardio to start the day. Weight was 55kg on wake again.. No increase following Legs, so I expect a drop tomorrow.
I have a busy day of work and one to one clients, so will be on my feet a lot getting all my steps in and keeping me busy.

Hunger has hit big time!!

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[Clare]

Excuse me for the possibly daft question Clare, but in your opinion is should you for the most part try and seperate carbs and fats at meals? for instance is a high carb high fat meal a no no? thanks

Not necessarily, no. Especially as calories get higher, it’s a lot easier to combine macros. Having said that I would make sure my pre workout meal is predominantly carbs/pro with a small amount of fat and intra and post would be only carbs/pro.

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[Clare]

If that works for you best, then crack on. There are no set rules. So long as you’re taking in adequate protein and are in a surplus, then the ratios are person dependant.

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[Clare]

thanks guys. I’m definitely in a deficit also doing 3x a week 40 minutes liss and 3x a week 30 minutes hiit. plus I’m a mechanic so I’m on my feet physically doing something most of the day. was just curious bout carb placements. I tried no carbs pre today and it wasnt a great session at all so wont do that again lol. but if weight stalls I can take some from breakfast… thankyou sorry for rambling lol.

As has already been stated, it’s the calorie deficit you need to be aware of. When it comes to where to place foods, just make sure your set up prioritises fuelling your training sessions and maximising recovery afterwards, so I would place the majority of your carbs around this window. You could then drop calories further on rest days and have these as majority pro/fat meals.

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[Clare]

Excellent Leg workout this morning! Legs seem to be holding strength nicely at the moment. I repeated the Pivotal rep workout I did on Easter Sunday and managed to eek out a little more weight on the Belt squat and Paused Leg press. Seriously feeling it now, but well worth it!

Bodyweight was down to 55kg on wake, so we’re moving in the right direction.. the scale did actually tease me and flickered into the 54’s, but decided to settle at 55 for today!

Lying hamstring curl – 2 sets of 8-10
Belt squat – 1 set of 8-10 1 pivotal rep set
Paused Leg press – 1 set of 8-10, 1 set of 20
Leg extension – 1 set of 8-10
Single leg seated ham curl – 1 sets of 8-10, 1 pivotal set
GHR – 1 set of bodyweight
Leg raises for abs – 2 sets of bodyweight
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.

If you have any questions for me regarding my prep, diet, training, supps, life etc etc.. Please ask away!

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[Clare]

I’ve been going through elbow tendonitis this year too. I’ve just done a video that will be up on the site soon about how I’m managing it. I’ve also outlined the various things I’ve been doing on my log if you want to take a read through.

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[Clare]

I’m always of the feeling that you should allow your body to work for you before adding in supplements that you might not need. Pay attention to choosing foods you know digest well for you and the best times of day for bigger meals, push calories up gradually, keep in some kind of activity that will help stimulate appetite, apple cider vinegar on wake, lower food volume as calories get higher and don’t force feed. Later down the line, you may well find digestive enzymes are needed, but personally I would only add in a supplement when I know it’s needed.

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[Clare]

I think this is a very common issue that a lot of people struggle with. You need to take a step back and look at the bigger picture and where you want to eventually be. Continue the way you are, staying too lean or forever cutting and you won’t ever add the muscle I presume you’re after.
Social media doesn’t help, but when I personally see pictures of other’s who are in stage condition whilst I’m in a gaining phase, I think about the progress I’m making and the fact that I don’t want to cut again having made no improvements. I know that I’m capable of getting lean, so it’s just a case of being patient and knowing that improvements are being made underneath and I’ll reveal it all when the time’s right. In the mean time it’s Hoodies, trackies and baggy tees for the win!

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[Clare]

Take a few days off for sure and pay attention to rest and recovery during this time.

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[Clare]

I have eggs and egg whites as my first meal and 0% Greek Yoghurt, Isolate and nut butter as my last meal.

____________________________

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Hey clare where do you get the flavoured chocolate greens from?

Found ‘amazing greens’ on amazon that look solid! 25 srrvjing 20 quid! [/quote]

I Use Grazed by Project AD – Chocolate Flavour

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[Clare]

Morning! Bodyweight was 55.2kg on wake, so we’re slowly going down!

No training for me today, just cardio this morning. I have a load of boring housework jobs to get on with, cleaning, changing beds etc and a spot of gardening (What I mean by that is spray a load of weed killer over everything and hope it doesn’t grow back for another few weeks.. I definitely don’t have green fingers!). I’ll get a walk in later too to top up my step count and stay busy, I might meet a friend for coffee too.

Other half is doing a cycling race and my girls are out, so I have some peace and quiet to get on and listen to a few podcasts while I potter.

Have a lovely Sunday 🙂

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