Clare
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‘Rest’ Day for me today, however I have a busy day with work, so I’ll be getting in plenty of steps!
I did my 25 mins cardio first thing using 5mg Yohimbine HCL prior, trained a few one to one clients, now I have a few errands to run and jobs to tick off, then it’s back to work.Legssss tomorrow!!!
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No you don’t need to start a fat loss phase with calories the same on both rest and training days, as typically they’ll be lower on rest days anyway as the demand isn’t as high. When it comes to taking calories away, I like to always prioritise the workout window, so start removing from meals that will have the least impact on training first, which will usually mean from rest days and meals away from training. The amount will be person dependant and will be dictated by how much you want to lose in what time scale. 300 is a good place to start, but you’ll need to assess and adjust as you go judging by your progress. Cardio is a good tool to add also to create more of a deficit when needed as James has indicated.
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Hi Clare, thanks for the reply! I didn’t explain myself very clearly..
What I meant by the rest day calories was that on Wednesday I’m consuming 4000 but on Saturday and Sunday, which are also rest days, I am only getting 3200 in.
Should I reduce the calories from Wednesdays to match Saturday and Sunday or vice versa and take from somewhere else?
Hope this makes sense!
Ah I see. It depends how active you are on Wednesdays I guess. If you’re fairly inactive you could pull calories from here first to match your weekend days and then drop equally as you go, but if your calorie demands are higher on Wednesdays, then it would make sense to pull from all 3 days and still have lower days at the weekend. There’s no right or wrong way. You’ll probably find as you go deeper into a deficit that calories begin to even out anyway. Going further into your fat loss you then have the option to reduce on training days beginning away from the training window and of course you can also add cardio later down the line to take you further into a deficit when needed. Hope that helps a little!
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BEAUTIFUL DAY! Really good Pull workout first thing (Outlined below), my eldest daughter returned home and myself, my other half and our girls have spent the rest of the day together as a family, walking, exploring, laughing, shopping and now they’ve just ordered a takeaway for themselves so I don’t have to cook (Thanks… I think.. haha!).
Hope you’ve all had a Lovely weekend 🙂
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 each
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 stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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No you don’t need to start a fat loss phase with calories the same on both rest and training days, as typically they’ll be lower on rest days anyway as the demand isn’t as high. When it comes to taking calories away, I like to always prioritise the workout window, so start removing from meals that will have the least impact on training first, which will usually mean from rest days and meals away from training. The amount will be person dependant and will be dictated by how much you want to lose in what time scale. 300 is a good place to start, but you’ll need to assess and adjust as you go judging by your progress. Cardio is a good tool to add also to create more of a deficit when needed as James has indicated.
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Happy Mother’s Day to all you Mum’s out there! My eldest Daughter is back home today, so I’ll be spending a lovely afternoon with both my girls. They’re very understanding about my (In their words) ‘Weird way of eating’, so they didn’t want to go for a meal, so apparently we’re going for a walk and a coffee stop and they’ve arranged for me to have massage next week.
I’m going to be getting my Pull workout in a little earlier this morning, so I’ll have the rest of the day free, so will update how that went later.
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Whole eggs are packed full of nutrients. I eat them daily. You can’t demonise one food outside of taking the rest of someone’s diet/training/lifestyle into consideration.
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Well I won’t be asking him again @samking104 .. I knew it was a mistake the minute I asked him as he looked a little bewildered, but hey it’s done now. High Incline I stuck to the same weights, but squeezed out an extra rep or two this week.
I’m pretty confident I’ve made some progress despite the short off season we’ve had, but I guess only time will tell. All I can do is continue to show up, stay meticulous with diet, progress my training and pay attention to recovery and stress and over time the rewards have to show.
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Today was Push and I managed to salvage what started out as a very frustrating session. My first exercise was a Dumbbell Shoulder Press and I’m at the point where I’ve maxed out my top set at the current weight I’m using and have been thinking about this session with anticipation to progress. So as I’m moving through the dumbbells in my warm up, I’m pretty confident I can get some reps out of the next weight up. However, I know that I’ll struggle to kick them up and get them past shoulder level due to my annoying elbow and weaker left forearm, so I look around the gym for a potential spotter. I didn’t have much choice as the gym was pretty empty, but politely asked a guy nearby if he wouldn’t mind spotting me, to which he obliged. I clearly explained that once the dumbbells are above my head I’d be fine and all I needed was him to stand behind me and push my elbows up to get me in position.. Sounds clear, right? …So I kick them up to my shoulders and he’s stood behind me with his hands under my elbows… and NOTHING. A few seconds pass.. still NOTHING! I’m going red in the face shouting ‘Push them up’.. NOPE.. ‘PUSH THEM UP!’.. NOTHING! AT which point I’ve held an ISO hold for about 12 seconds, my elbow is in pain and I have to throw the dumbbells down. So now I’m completely fatigued and there’s no chance I can have another attempt today, so had to settle for dropping back my weights…. AGGHHH! Anyway, the rest of the session wasn’t too bad and I tried not to let my frustration stay in my head. I guess the moral of the story is choose your spotters wisely!
PUSH 1
DB shoulder press – 2 sets of 8-10 (ARGGHHHHHHHHH!)
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 cable lateral raise – 3 sets of 15
Plate front raise – 1 set of 12
Tricep rope pushdown – 3 sets of 12
Abs – 4 sets of 15 Ab roll outs, 1 min rest in betweenInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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One small update I forgot to mention yesterday. I’ve added 5mg Yohimbine HCL to my rest day pre cardio sessions.
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I’m with Kuba.. a Pan and a hob does the job!.. There’s no magic way that’s better than the other. Just comes down to convenience/time/cost/preference.
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Checked in with Jordan this morning. 10 weeks out! My weight was 57.6kg on wake, so marginally down again. We’re going to continue as we are going into next week and see if we can get another drop by next check in. I’ve attached a pic of my current situ, but nothing spectacular to see yet (I’m not keen on this in between phase where I’m not lean or full on fat, but basically just look smooth and small and like I don’t lift.. haha!)
Today has been a rest day, so began with another fasted 25 mins of cardio, then client one to ones and another lovely walk in this beautiful sunshine this evening to top my steps up.
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Cardio for me would be classed as something outside of your everyday NEAT output that gets your heart rate up consistently. However, when deciding on whether doing additional cardio would benefit you would depend on your goals and current progress/results. If you’re in an offseason scenario and already burning a lot of calories through NEAT, I’d hesitate to add additional cardio on top of that. You need to take recovery into account and whether or not doing extra output would impact your training sessions. Personally I would keep cardio out and have that as a tool to use when you go into a cutting phase.
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Fibre and fat can both affect the rate of digestion, so I would have your higher fibre and fat meals away from the workout window.
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You can still build muscle for sure using swimming alongside your resistance training, but as Ryan has pointed out, you’ll need to pay attention to your Nutrition and recovery.
Look at the bigger picture.. If swimming is helping with your rehab right now, then I’d say it’s a beneficial addition. ‘Optimal’ isn’t always possible, but we can take sensible steps in order to get as close as we can.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Yes I would have a carb heavy meal prior to bed. You could always have something easy to digest on wake such as a banana and Whey Isolate, but if not keep using your intra drink and start sipping on your way to the gym.
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