Clare
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Typically most people will stop Leg training around a week out to minimise the effect that inflammation will have on your overall look. Same goes for cardio, although this will depend on whether or not you’re ready or if you need to keep pushing. I wouldn’t be doing any cardio, however a couple of days prior to a show. Upper body can continue as you were, but stopping one or two reps shy of failure and typically pulled a couple of days out, however this will depend on what you’re doing with everything else and if and when you’re carb depleting/loading and how this will be set up. You may want to continue training through a deplete and rest during a carb up.. some however, like to get a light pump workout in when they’re loading. It’s very person dependant.
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If you’re in a calorie deficit, you’ll inevitably feel hungry at times. The deeper you get into a cut and the lower your bodyfat levels go, the hungrier you’ll be. It’s just a case of sucking it up and sticking to the plan, staying busy, drinking plenty of water, choosing foods wisely to keep food volume up etc.
It is important to pay attention to your micro nutrient intake though, particularly when the amount you’re eating gets lower, so make sure the quality of your food is good and supplement as needed.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Vegetables like onions, leeks and peppers can commonly cause issues with gas in some people. Maybe start introducing your veg one at a time to see what the culprit is.. Asparagus and green beans tend to digest well.
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Hmm i Will try that Way. How about the source of protein. Can i use wpc or wpi is the only one to use intra?
Hydrolysed Whey Protein, Peptopro or Eaas. Are you able to get any TrainedByJP MPS Max and Sustain? They contain everything you’ll need in an intra
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Can I just also add for anyone reading this I’ve been contacted by Paul Betts who is a 3 x world disability champion about Jordan and his potential and the possibility of doing other shows.
Well take a view on this after this weekend but once again another inspirational person taking notice, reaching out and helping, got to love this sport!
That’s a huge compliment. Paul is a great athlete!
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I wouldn’t have your pre workout meal 4 hours before you train. You want to get meal in around 60-90 mins before ideally. You can still use an intra drink of Carbs/Protein/Creatine and have your post workout meal around an hour after training. No need to drop the Protein from your intra, just distribute how much you need to have in a day over all of your meals, including the intra.
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Incredible Push session today. Strength was good an no elbow pain again. There’s still a slight weakness in my left arm, but I’m making the most of what I can do at the moment. Ooh and my first time trying the NEW PREpare pre workout.. A M A Z I N G.. Check out my Instagram for my full review (@ClareBarksPT)..
PUSH 2
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
Side raise machine – 3 sets 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 repsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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You could wait a little longer before having your first meal or I know some people like to start the day with a drink of warm water and lemon juice with added apple cider vinegar and glutamine to help stimulate digestion and heal the gut.. might help.
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Rest Day today .. usual routine beginning with cardio, one to one clients and general bits and bobs. Getting my oven fixed finally too!
Sent my weight over to Jordan this morning which has crept back up to 57.6kg (Likely just from adding the anavar and training legs yesterday). I’ll be doing a full check in with him tomorrow to see if we’re all good or if we need to panic yet!Physio went well last night. My elbow and forearm pain has definitely markedly improved, so everything we’re both doing seems to be working. I’ll be continuing to see him weekly and we’ll also be addressing my left shoulder, which has a little instability and potentially could have contributed to my issues.
Ooohhh and I’ve just taken delivery of the all NEW PREpare and HALCYON.. Tomorrow’s Push day can’t come around quick enough!
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@Hilly is probably the best man to answer this, but I would always look at what could potentially be causing the digestive issues first before just throwing in supplementation. If foods haven’t changed, you may need to look at the sheer volume of what you’re eating and maybe make some swaps or potentially look to fasting a little longer on rest days to give your digestive system a break. There’s also a chance you have built up an intolerance to something if you eat the same foods daily. Do you keep a diary of when symptoms are at their worse or is it after every meal?
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In cooked rice. Every time I look up cup of rice in grams I find 100 different answers
Because it will always vary due to water content, so always weigh it uncooked if you want more accurate measurements.
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Could be something called exercise induced rhinitis.. bit like an allergic response. Maybe a nasal spray before would help? I’m not a doctor though, so maybe get an expert opinion, ha!
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yep I googled it and I thought I’m allergic to running so better not do it
Haha.. Sounds like a perfectly feasible reason as to why you should never run again
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There’s around 80g carbs in 100g uncooked white rice, therefore around 116g uncooked rice will give you about 93g carbs.
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Very tough but awesome Leg session this morning.. Felt super tired going in, but got in my own little world and pushed through. A lot of huffing, puffing, stunning facials and grunting no doubt, but pbs were hit, so worth the strange looks!
Physio later for more treatment on my elbow (Which by the way is feeling a lot better 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
Single leg seated ham curl – 2 sets of 8-10
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 stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If it’s causing you pain and potentially make it worse if you train them directly, then I wouldn’t. They will be getting stimulated indirectly through your pulling movements anyway. As far as asking whether you should ever train them again, this is a very open question as you may heal in time. No one can predict the future.
On a side note I’ve been suffering with tennis elbow this year and haven’t trained biceps directly at all as a result. If I did, I know I would make it worse and consequently hinder my sessions. We have to make the best out of what we can do.
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