[Clare]

If you’re progressing your exercises and seeing results, you’re doing nothing wrong. You’re recovering well. Don’t use DOMS as an indicator of whether a workout was productive or not.

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[Clare]

Just have a training day and rest day meal plan, with higher carbs around the workout window on a training day and lower carb or pro/fats on rest days.

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[Clare]

Good Pull workout this morning.. Strength is still holding!

PULL 2

Close grip Lat pull down – 1 set of 10-12, stay on the same weight for another set
Dual DB row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Mid back row machine – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 each
Abductor – 1 set of 20
Rev pec dec – 3 sets of 10-12
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

nice Clare, coming in quickly now.

Hope so!!

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[Clare]

Most people tend to stop training Legs from a week out. Inflammation and water held from training can affect the look of your legs and blur condition.

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[Clare]

For the eggs/egg whites do you eat them alone? Find it quite bland but I guess it does the job

I actually mix a chocolate greens powder into mine to make it sweet, but you could add veg and make an omelette if you prefer savoury.

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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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[Clare]

Clare Barks wrote:

Personally I train as I always have, but one or two reps shy of failure. I Cease leg training and usually cardio at around a week out and then rest up at least a day or two before the show.
____________________________

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You’re awesome, I jumped off the stair climber and days after my legs came in.

Haha!… Awesome

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Training style week before show

[Clare]

Personally I train as I always have, but one or two reps shy of failure. I Cease leg training and usually cardio at around a week out and then rest up at least a day or two before the show.

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[Clare]

If you have a weekly calorie target to hit, then yes it would make sense to increase your rest day calories to meet that. Best thing to do is just try it out, monitor your progress/weight/look/energy/digestion etc.. and adjust if you need to. Whilst you’re in a gaining phase, there’s no danger in experimenting a little with food.

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[Clare]

Current situ ????️

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[Clare]

Push this morning. I switched things up a little today and began my workout with Lying cable cuff laterals before my press, which I actually preferred. My left shoulder felt a lot more stable throughout the rest of the workout, so I’ll probably start all of my push days like this for now.

PUSH 2

Lying cable cuff laterals 3 sets of 12-15
Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
Plate front raise – 1 set of 12
Tricep bar pushdown – 3 sets of 12
Abs – 4 sets of cable rope crunches, 1 min rest in between, all sets 15 reps

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[Clare]

Checked in with Jordan again today. 5 weeks out. Weight was 55.4kg first thing. Diet changes below:

Training Day Meals

Meal 1 – 2 whole eggs, 9 egg whites
Pre gym meal 60mins pre – 40g Pro from ISO whey, 35g ground rice (Leg Day 45g ground rice), 8c fruit
Intra shake start 20mins pre training 1.5litre of water – 30g MPS Max, 5g creatine, 20g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 60g cheerios (Leg day, – 200g chicken breast, 40g jasmine rice, 40g cheerios, 2 rice cakes, 20g jam)
Meal – 150g chicken breast, 20g almond butter (LEG DAY – 150g chicken breast, 40g jasmine rice)
Meal – 150g 5% fat beef
Meal – 150g chicken breast, 50g avocado
Meal – 10g p from ISO whey, 200g fat free Greek yoghurt, 15g almond butter

Rest Day Meals

Meal 1 – 1 whole egg, 8 egg whites, 4g coconut oil
Meal 2 – 10g p from ISO whey, 200g fat free Greek yoghurt, 15g almond butter
Meal 3 –150g chicken breast, 50g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 16g cashew nuts
Meal 6 – 10g p from ISO whey, 200g fat free Greek yoghurt

*All weights are uncooked, green veg added to some meals, pink salt on all meals

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[Clare]

Yep.. TrainedbyJp have a stand alongside Supplement Needs. We’ll all be there over the weekend

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[Clare]

No matter how much sugar free ketchup or Nando’s sauce I put on I just can’t get it down.

Then don’t! There are plenty of other carb choices to choose from.

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