[Clare]

I wouldn’t rely on a Fitbit to gauge your calorie output as this can be hugely inaccurate. When it comes to figuring out your expenditure, it’s really a case of tracking what you eat and adjusting as you go depending on results. It’s very difficult to match your calories in to calories out on a daily basis and very time consuming! I would choose your macros for your training days and rest days and let your overall weekly intake dictate whether or not you need to adjust things. You’re also in a gaining phase, so on those days you are more active, just throw in an extra snack.

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[Clare]

Last one..

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[Clare]

Cont..

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[Clare]

Morning! Late finish at work last night and a lot of time on my feet, so currently sat eating Meal 1 with my feet on a foot massager machine trying to revitalise ahead of Legs today! I’ll update how it went afterwards.

I’ve also attached my recent Blood Test results from Youth Revisited that I had taken at the beginning of last week (Continued on next 2 posts). Nothing that wouldn’t be expected I don’t think, but @drdeanstmart may be able to add his expert opinion!? I already use an extensive range of Health Supps from Supplement Needs, but may look to adding the Blood Pressure and Kidney Stack too.

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[Clare]

Rest Day today and busy day with work until late tonight. Nothing exciting to report! I got some blood test results back today which I had taken with Youth Revisited last week, so I’ll post them up when I get chance if anyone’s interested. Incredible company and service.

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[Clare]

Clare Barks wrote:

Around day 21 of your cycle (Day one being the first day of your period) is a good time to take bloods.
____________________________
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Thanks Clare – sorry for another question but are you able to advise why 21st day is preferable?
Thanks so much for your advice

I’m no Doctor, but this is what I’ve been advised before. It may not matter too much though and I guess if you don’t have regular periods then the day in which you take your bloods is difficult to determine. I would get in touch with whoever you’re getting the test done with and ask them.

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When to get bloodwork – FEMALE

[Clare]

Periods of fasting can be great for digestive health, but I think the length of the fast needs to be considered depending on your current situation, training set up and goals.

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[Clare]

Around day 21 of your cycle (Day one being the first day of your period) is a good time to take bloods.

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[Clare]

Hi Clare, do you find that since introducing anavar you need to take more deloads or is the recovery capabilities better? Thanks

Hey Francesca.. I haven’t used it that long. To be honest I don’t think I’ve noticed a big difference in terms of recovery or needing more or less deloads. I think how well you recover from training will always come down to optimising diet, rest, stress and sleep and if any of these are off then recovery can take a hit.

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[Clare]

Really Good Pull workout this morning. I reckon I’ll hold off on a deload/time off just yet as I’m feeling good right now, so want to roll with it. Strength was up too on some movements. When it comes to backing off and taking time to recover I think it’s a case of autoregulating and listening to your body as opposed to programming them in. However, there’s sometimes a fine line between taking them just in time and waiting until it’s too late, so I need to be smart. Anavar has just gone in too, so this should hopefully help some maintenance in strength.

PULL 1

Wide Lat pull down – 1 set of 10-12, stay on the same weight for another set 
T bar row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 
Abductor – 1 set of 20 
High cable for rear delts – 3 sets of 10-12 
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Watch Dr Dean’s highlight story on IG. Some good information and tips on there.

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[Clare]

As we all know it os beneficial to use both intra to maximize muscle recovery, but if you were to only use 1 or the other which and why?

What’s the reason for choosing between one or the other? To get the full benefits of an intra I’d always include both. If this isn’t possible for whatever reason, then I would focus more on your pre and post workout food instead.

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[Clare]

Surprisingly good Push session this morning. Matched all of my Top weights and reps, so managing to maintain strength ok right now. I don’t feel I need a deload/break just yet, but I’ll play it by ear going into next week. I’ll also be sending over my morning scale weight to Jordan every other day from now so that he can keep a close eye on what’s going on.

PUSH 1

DB shoulder press – 2 sets of 8-10
High inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 sets of 8-10
Pec dec – 1 set of 15
Lying cuff lateral raises – 3 sets of 15
Plate front raise – 1 set of 12
Tricep rope pushdown – 3 sets of 12
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

Yes, I would definitely take a break from all stimulants, including caffeinated coffee. If you feel the need to take something pre workout, then opt for a non stim pump product instead for a coupe of weeks, then switch back. You’ll become more sensitive again and notice a big difference when you reintroduce.

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[Clare]

Time to go again!! All the Best Jordan 🙂

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