[Clare]

Thats another good question actually @clare barks @mark, knee sleeves and elbow sleeves, do they really provide much support and do you feel they drastically improve press movements ?

I like to wear knee sleeves during Leg training. For me personally, they provide a bit of warmth and make me feel secure. I wouldn’t say they ‘Dramatically’ improve lifts, but they can offer a slight rebound in a squat movement for example. I’ve only recently started wearing elbow sleeves during upper body workouts, but purely because I’m suffering with tennis elbow atm and I’m finding I can continue to train without pain now when wearing sleeves.

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[Clare]

What an incredible Log.. You’re doing an awesome job Jordan. All the best for the rest of your prep. I’ll be dipping in and out to see how you’re getting on 🙂

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[Clare]

It doesn’t really matter how you incorporate it into a meal, that’s just the amount that’s used. Some may cook with it, some may add it after cooking.

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[Clare]

This is generally how mine looks too. If I get over an hour deep and REM and around an hour awake, that’s usually a pretty good night. Like Hilly said, go by how you feel as opposed to reading too much into the fitbit results as sometimes this can mentally set you up for a bad day and you can talk yourself being into being more tired than you actually are.

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[Clare]

No Problem. Get back to us if you have more specific questions or can’t find what you’re looking for.

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[Clare]

If you’re not digesting and assimilating your food properly, then your body isn’t utilising any of the nutrients and therefore you’ll fall short. Getting in adequate amounts of nutrients daily is essential to all things health, muscle building, fat loss, recovery etc. Poor digestion might present itself as bloating, poor appetite, excessive gas, diarrhoea, discomfort after eating.

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[Clare]

Rest Day today and the first day introducing cardio to this prep. At the moment this has only been added to a rest day at 25 mins pre meal 1, aiming to keep heart rate around 130bpm. So this morning was.. alarm, get downstairs, wee (Obvs!), weigh in, get dressed, glug some water, down a shot of espresso and hop on my home exercise bike, watch a couple of You Tube videos and job done. I’m still feeling good at the moment (Still plenty of fat stores!), so I’m not dragging myself out of bed yet and I actually like a bit of cardio first thing to set me up. I also went for a short walk around the block immediately after the bike to begin racking up a few steps for the day and get some morning fresh air in my lungs. I love early mornings when everyone else appears to still be asleep.. bit of peace and ‘Me time’ to set me up for the day.

The rest of today so far has been cleaning, food shop, cooking and catching up on some work/emails. My youngest daughter will be home soon, so I might get to spend some time with her this afternoon (Unless she has far cooler plans with cooler people) and I’ll be getting in another walk with the other half at some point to hit my total steps before relaxing this evening.

Hope everyone is having a lovely weekend. Shout if you have any questions for me 🙂

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[Clare]

Not essential if you arrange your nutrition in such a way to maximise your gym performance and recovery, but it really depends on how serious you are and whether you’re looking to optimise all areas as much as possible. A quality intra workout can certainly add benefit to providing your body with everything needed to get the most out of a workout, with sustained energy levels, keeping full, beginning the recovery process etc, but that’s not to say you can’t progress without.

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[Clare]

Hi Shaun, Welcome to the Site! If you use the search function and type in ‘Upper Lower’, you’ll see that this has been covered quite a bit and you should find some useful posts to read.

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[Clare]

My advice would be to keep a diary and track what you do each day.. how well you slept, what you trained, stress levels, diet, supplementation, hydration etc etc.. then you might be able to pinpoint what causes these symptoms to occur on some days and not others.

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[Clare]

Legs today… That was a tough one! Made it through though. Beat numbers on Hack, but matched on the sissy squat, which is a bit frustrating. I know I gave it everything as I literally bailed at the bottom going for an extra rep, so it is what it is.. next time I’ll get it!

Very nervous about getting in the rest of my steps today, but going to chill until after my post post meal and tackle them later… Ooh and Cardio is back ON tomorrow morning. It’s been a while.. time to get stupid Leaannnn!

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

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[Clare]

Thanks, Clare. I’m using a HBCD intra atm which fine. But I’m not sure if HBCD is a good choice away from the workout to bump up carb intake in meals ?

Ah I see. Yeah I wouldn’t advise using those Carb powders away from the workout window. As Hilly has suggested, experiment using carb rich foods that are easier to digest. Rice cakes are a good option. Adding berries, jams and honey to meals can bump up carbs too.

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[Clare]

The TrainedbyJPNutrition Sustain is a superior Carb powder to those you’re using at the moment and I doubt would give you the same digestive issues you’re having with your current intra. Maybe worth a try?

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[Clare]

Rest Day today. I checked in with Jordan this morning. Bodyweight was 58.0kg on wake, so down a touch. He’s made a slight adjustment to my Post Post workout meal on upper body Training days, which I’ve posted below and the ‘C’ word has now begun on Rest Days!.. so I’ll be doing 25 minutes fasted on my stationary bike pre meal 1. Steps are still at 9000 daily.

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60 mins pre: 35g ISO whey, 60g ground rice, 10c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 25g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 50g cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 25g nut butter (LEG DAY: 200g chicken breast, 40g jasmine rice, 100g banana)
Meal – 200g 5% fat beef, 5g coconut oil
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 30g Almond butter

*All weights are uncooked and green veg is added to some meals. Pink salt on all meals.

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[Clare]

Not an issue at all in my opinion. I eat 5% Beef mince every day.

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