[Clare]

Hi Clare. My first post workout meal was 170g roughly would it be a problem having that much after second workout before bed?

If that fits with your overall calories/macros, then it’s fine. You need those carbs post training, however I’d be more inclined to have a shake immediately post training and then something slightly slower digesting pre bed, so maybe Oats, whey and fruit or Chicken, rice and veg as opposed to cereals and bagels again.

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[Clare]

There is no problem having carbs in the evening.

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[Clare]

Bit lost with my days with it being Easter break for my girls and Leave for the hubby so it throws me off a bit as I’m a routine person. I still stick to my usual structure though, just with more tidying up and cleaning in between!

Fantastic Push session today. Lots of energy and felt really good going in. Small increments of progression too, so happy happy. No elbow pain at all either!!

Also a little feedback on the TrainedbyJPnutrition MPS Max and Sustain Intra that I’ve been using for over a month now.. I use the Lemon and Lime which tastes AMAZING! Goes down super easy during a session, energy is nice and stable throughout and I’ve honestly felt a marked improvement in recovery between sessions. If you’re considering trying it, then I would definitely give it a go. It’s difficult to express just how good it is. I’m eagerly awaiting the New Pre now, which is imminent!

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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[Clare]

My initial thoughts are: You’ve obviously spent some time thinking about it, It’s something you know you’ll enjoy, it will allow you to eat with your family and give you a sense of being in control.. therefore for you, I think it’s a great idea. If you plan to continue training during this period, just arrange your meals accordingly to enable you to fuel and recover from your workouts.

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[Clare]

That sounds disgustingly awesome.. I want to play!!

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[Clare]

Much needed day off training and day with the family. Did my 35 mins cardio first thing pre meal 1 and got plenty of steps in out and about, meals in tow of course.

Hope you’ve all had a lovely weekend 🙂

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[Clare]

I’d take it one step at a time. Don’t throw everything into the mix at once or you’ll be overwhelmed and run the risk of falling off again. Begin by building on daily habits. Figure out when you can get to the gym, find a plan you know you can stick to and show up. Next, plan your meals and get into a routine of when you need to shop and when you have time to prepare them. They don’t need to be complicated, just find something you can stick to that gives you enough energy to fuel your training, has adequate protein in each meal and will keep you from slipping off your plan during the day. If you can, begin your day with a short fasted walk.. it’s amazing how this can set you up for the day, keep you motivated, help your mindset, set your digestion up and burn a few calories in the process. I wouldn’t worry about anything else until you have these basics ingrained again.

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[Clare]

I would look for a bike with a Flywheel as opposed to your standard upright home exercise bike. There are plenty on the market at reasonable prices and do the job just fine, so you don’t need to pay out for a top of the range spinning bike.

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[Clare]

A healthy gut is always a priority whatever the goal. How are you taking it and are you using Yohimbine HCL or Yohimbine bark?

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[Clare]

I’ve carried in both hand and hold luggage before with no issues. Only concern I would have is spillage, so make sure you take it in a secure container or strong bag with a good seal.

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[Clare]

You can either sit with the smith bar on your lap and feet on the edge of a plate/step and use as a seated calf raise or stand with the smith on your back and feet on the edge of a plate/step to do standing calf raises.

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[Clare]

Today should be a rest day, however with family commitments tomorrow and my work schedule next week, it made sense to go straight into Legs today, take a rest tomorrow and get back on track with my split going into next week.. So this is what went down:

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Sissy squat in smith– 1 set of 8-10
Leg extension – 1 set of 8-10
Lying ham curl – 2 sets of 8-10
Single leg press – 1 set of 15
Leg raises for abs – 2 bodyweight sets
Adductor –1 quad drop, 15 on the first
Standing calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch.

Actually a really good session. Mentally I find this phase difficult as I don’t want to go into a session expecting strength loss (Although with no assistance, a calorie deficit and lower bodyweight this could be the case), so it takes more out of me to psych myself up and go in with the belief of progressing.

Numbers were either the same or up a rep or 2, so I’ll take that today 🙂

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[Clare]

Caramel or pure Dairy milk please ..then I’ll sit and watch my children eat it.

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[Clare]

Haha.. Nah I’m not with you on the Ferrero rocher. Got to be a Dairy Milk I’m afraid.

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[Clare]

It may just be a case of timing when you take your medication, but we can only guess. You’ll need a medical professional to give you some educated knowledge on this one. Dr. Dean could be your man.

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