Clare
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Successful day of work, shopping for flooring and a leg wax thrown in 😉
So I’m approaching 15 weeks out of Alicante right now. We’ve been wanting to hold my bodyweight for as long as possible before starting to cut back as this off season has been relatively short in comparison to previous years. I’ll be checking in with Jordan tomorrow, however, so we’ll see what his thoughts are and whether he thinks it’s time to start making some adjustments now or stay fat for a bit longer! I find this period just before transitioning into a fat loss phase quite challenging mentally as I know I’m at my heaviest weight, I have the number of weeks that I have to achieve the goal in my head, but no signs of being on the way yet. Once I get going and can see things happening I’m alright, but this initial wait gives me itchy feet!
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I remember sitting on the bed after Coventry last year tucking into that White Choc and Raspberry tiffin you made me, saying to my husband ‘I need to stop now.. but I can’t.. Ok just one more bite.. Right no more now.. I’ll just make it look even.. It’s too nice to stop.. When it’s gone it’s gone.. Well I’ve basically finished it now..’
Full on sweats and stomach ache, but well worth it, haha!Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey Sam. Just checking in. Sounds like you’re having fun in PB city right now! Good to see. Glad everything’s going well (More food is always a good sign!). Haven’t seen you for a while. When are you next in? I’ll hopefully be at Primitive tomorrow as I have a date with the evil Hack Squat!
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Ooh I’m planning to do the Alicante too. 15 weeks is starting to sound very close (And I’m still a chunk!)
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Morning! No training for me today, but a very busy day ahead, so will update later. Off to see my first Client now 🙂
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If you read my log, you’ll see I’m going through this now. I had an initial flare up at a similar time last year, which eventually went away after some shock wave therapy treatments, rest, higher dose anti inflammatory supplementation (Curcumin, Boswellia serrata, Omega 3 and CBD oil) and smart training. However it’s recently come back again, so I’m doing pretty much the same again, although am having more hands on massage treatment this time instead of the shock wave. Training wise I have definitely learnt not to push through and ignore. Anything that aggravates it is out right now. I’m following a training plan, but I’m adapting on the day to how everything feels and swapping exercises or changing grips when I need to. I wear an elbow clasp when training upper body too. Pulling exercises, particularly using a wider grip get me and any kind of bicep curl is a no go! My left arm is weaker on free weight pressing exercises too. I feel your pain!
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Very Good pull session this morning, adapted for movements and grips that cause no pain. Strength and energy felt really good throughout. Wore my new waist belt throughout this session too, which definitely makes a difference to being aware of core control.. Made me sweat a lot though!
PULL 2
Close grip cable Lat pull down – 1 set of 10-12, stay on the same weight for another set
Rack pull from knee (Wide grip) – 2 sets of 8-10
Assisted chin using bands – 2 sets of 10-12
Close grip cable row – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20
Rev cable for rear delts using cuffs – 3 sets of 10-12
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I’d stick to your rest day plan as much as possible or at least try and hit your macro numbers. I know when I had the flu, the last thing I wanted to eat was a vegetable or any kind of meat, so substitute with foods that sit well, but still aim to roughly hit your usual targets. Obviously drink plenty of fluids and give @DrDeanStMart ‘s Instagram highlight about Colds and Flu a watch for some useful tips. Get well soon!
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Don’t use all your tools at once. Assess how many steps you are currently doing in a day, so you have a baseline neat to work from and set a daily target. I would then begin by dropping some calories from your rest day diet first. Stick with it for a while, then reassess. You then still have room to cut calories from your training day meals (I would suggest away from your workout perimeter to begin with) and again run for a while and reassess. Further down the line you then still have cardio to add, starting low and building up if needed.
It’s really a case of making small changes, being patient and amending as you go depending on feedback and results and remembering always to create the least impact on your training sessions as possible.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest Day yesterday which mainly consisted of training clients and in for a Push Session this morning, which went really well. Extra reps pushed on first 3 exercises, so will look to adding small weight increments next rotation. Anything that causes pain in my elbow or results in my left arm giving way is out, so I’ve outlined what today consisted of below. I also wore an elbow cuff throughout which gave me some extra support. On a side note, I’ve ordered a light weight waist trainer that I plan to wear during workouts from now on to encourage control of my midsection.. just an extra little thing that could potentially help in the lead up to competing.
Still no change to diet.. we’re holding bodyweight for a bit longer!
PUSH 2
Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Dips (Weighted) – 2 sets of 8-10
Cable x over – 1 set of 15
Lying Cuff lateral raises – 3 sets of 15
Plate front raise – 1 set of 12
Tricep bar pushdown – 3 sets of 12
Ab Cable rope crunches – 4 sets of 15 – 1 min rest in betweenInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I feel like I’ve not lived now. I’ve only ever tried a chocolate pop tart and that was probably when I was about 10 years old. On a side note, I’ve also never eaten a Krispy Kreme Donut in my life.. Do I even bodybuild!?
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Few tips:
Start your first meal later in the day
Add volume to your meals with green veg/salad leaves – cucumbers are great for this
Eat predominately whole foods
Drink black coffee or herbal teas between meals
Keep busy – if you’re bored you’ll be more food focused, so find a task to do or go for a walk
Clean your teeth between meals
Go to bed earlier
If all else fails suck it up!Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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You need to reduce your total calorie intake and potentially increase output. Mini cuts should be short and aggressive, but how you go about it will depend on what you’re doing already, where your calories are currently at, how active you are daily and how much bodyfat you have to lose. Cutting your carbs will absolutely result in a reduction in overall calories, but will this be enough and is this the best approach for you. A bit more information would be useful.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Updated Supplement List:
Supplement Needs Liposomal Glutathione – 1 teaspoon am
Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Supplement Needs Liposomal CoQ10 – 1 teaspoon am
Supplement Needs Omega 3 – 1 serving am and 2 servings pm
Supplement Needs Vitamin D3 and K2 – 1 serving am
Supplement Needs Multi Vit and Mineral – 1 serving am
Supplement Needs Ashwaganda KSM-66 – 1 serving post workout and 1 serving pm
Supplement Needs Boswellia Serrata – 1 serving am and pm
Supplement Needs ALA – pre carb meals
Supplement Needs Sleep Stack – 1 serving pre bed
Lovehemp CBD oil 4 drops of 20% – pm
Project AD Greens Powder – 1 serving with meal one
Whey Isolate with some mealsIntra workout:
5g Creatine Monohydrate
TrainedbyJP Nutrition MPS Max – 30g
TrainedbyJP Nutrition Sustain – 40gInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Just make sure the icepacks are within the 100ml limit
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount