[Clare]

Looking fabulous Meg! Have you any shows in mind for your Figure debut or just waiting out until you feel ready?

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[Clare]

Not an ideal choice of intra workout carbs in my opinion. You don’t want any fat slowing down digestion. HBCD would be a far superior option to try.

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[Clare]

Today’s check in pics..

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[Clare]

So bodyweight this morning was 56.2kg, so I’m down 1kg this week. Checked in with Jordan and we’ve increased cardio to 45 mins pre meal 1 on rest days and made some diet changes below. Time to shift the rest of this fat and bring that condition.. 6 weeks!

Training Day Meals

Meal 1 – 2 whole eggs, 9 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 50g ground rice, 8c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 20g Sustain
Pwo 45 mins after – 200g chicken breast, jasmine 40g rice, 40g cheerios, 2 rice cakes, 20g jam
Meal – 200g chicken breast, 20g almond butter (LEG DAY: 200g chicken breast, 40g jasmine rice)
Meal – 200g 5% fat beef
Meal – 200g chicken breast, 65g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 20g almond butter

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 20g almond butter
Meal 3 – 200g chicken breast, 65g avocado
Meal 4 – 200g 5% fat beef
Meal 5 – 200g chicken breast, 20g cashew nuts
Meal 6 – 25g ISO whey, 200g fat free Greek yoghurt 

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

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[Clare]

Enjoy your rest and downtime Jordan.. Very well deserved! 🙂

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[Clare]

Rest day today.. Cardio, Client work and a Massage 🙂

I’ve been having problems retracting my left shoulder during posing practice recently. It almost felt ‘Stuck’, so I went along to see my good friend Harry Harris at Primitive Gym today and had some soft tissue work done on my left trap/rhomboid and around the scapula, which helped to free everything up and enable me to hit a back pose a lot easier. He also worked a little on my lats which helped to open them up too. Made a big difference and something I want to keep on top of leading up to my show.

Talking of which… 6 weeks out!! Still feel like a chunk of wobbly fat, but Jordan assures me we’re all good, so I guess we’re all good! I’ll see what tomorrow’s check in brings and will update you on the outcome.

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[Clare]

Thanks Clare – think you are right, just picked up a second soft tissue niggle in the gym this morning probably a good indication a serious deload needed.

Embarrassingly I don’t think I’ve ever deloaded intentionally for as long as I can remember. So hard to break that mental attachment

Take a complete break.. it will do you a hell of a lot of good by the sounds of it.

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[Clare]

I would take a full week off training. Add in some short walks in place and potentially look at having a complete break from stimulants. Sounds like your body is burnt out.

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[Clare]

I think if we all focus too much on our potential genetic limitations, how we could have done things differently in the past or comparing our progress to others, that this in itself can mentally hold us back. Concentrate more on maximising the position you’re in right now. If you nail your nutrition, training, recovery and supplementation and stick with it consistently, you WILL get better.

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[Clare]

Hi Jess. If the Supplement Needs own brand is out of stock, I know Strom Sports also do an Ashwagandha KSM-66 which they have on their site.. or try the JP Nutrition Halcyon, which contains other additional ingredients as well as Ashwagandha to help manage stress and neural fatigue.

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[Clare]

Pull today. I was struggling a bit to begin with because of sweaty hands and losing my grip on rack pulls and despite using straps I couldn’t maintain a set without dropping the weight. Fortunately I managed to steal some liquid chalk from someone nearby and it did the job perfectly.. pb hit! I’ve never used chalk before, but have just ordered some as it made a huge difference. The rest of the workout went well, not huge strength gains, but a rep or 2 up on previous weights, so all good.

An afternoon and evening of work now.

PULL 3

Unilateral underhand Pulldown – 1 set of 10-12 each, stay on the same weight for another set
Rack pull from the knee – 2 sets of 8-10
Cable Close grip Lat pull down – 2 sets of 10-12
Chest supported row machine – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20
Cable for rear delts – 3 sets of 10-12
Toe press on leg press – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Happens all the time. Many variables can affect scale weight, as Mark has stated.. stress, sleep, activity, sodium, water, digestion, whether you’re using assistance. If you look leaner, just trust that it’s working.

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[Clare]

Thank you fot the link. I am very excited about these products!!

You won’t be disappointed!

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[Clare]

I’d say if you want to maximise performance and recovery, then including carbs pre, intra and post would be beneficial, however, if you train first thing and don’t have time to eat a decent pre workout meal, then you could make sure your pre bed meal is high in carbs and utilise the intra and post workout meal alongside.
Some people do find that a pro/fat meal pre training suits them better in terms of digestion and energy, but I would still make sure that some carbs have been taken in before, whether that’s the night before or meal before your pre.

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[Clare]

Weight dropped slightly to 56.8kg this morning, so hopefully now that monthly bloat is out of the way, we can see where I’m at more clearly and continue to shift this fat. I’m still sending my pics and weight over to Jordan every morning, but no changes have been made to my current plan as of yet, so we continue as we are!

Push day today, which felt super good. Chest pump was unreal (Thankyou PREpare!!). I had to train slightly earlier today due to work, which always throw me off a bit as I’m a routine queen, but no harm done and pbs hit.

Approaching 6 weeks out.. AGHHH!

PUSH 3

Smith shoulder press – 2 sets of 8-10
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 – 3 sets of 15
Plate front raise – 1 set of 12
Dual rope Tricep pushdown – 3 sets of 12
Plate crunches for Abs – 4 sets of 15 (1 min rest between sets)

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