[Clare]

Rest day! Very much needed after 3 back to back sessions, but needs must. Today’s been day of clients followed by packing and food prep ahead of an epic journey with @ryanpetford tomorrow morning to go and meet the rest of the TrainedbyJP team 🙂 Unfortunately Ryan and I both live a million miles away from everyone else, so the alarm is set to go off at an ungodly hour and I’m anticipating we may well need a caffeine stop or two! Should be a good day though, so really looking to it.

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[Clare]

This will really come down to personal preference and when you’re able to fit it in to your day. I personally like to do my cardio fasted, first thing in the morning. Just to point out that taking in bcaas pre cardio would take you out of a fasted state. You can do a moderate amount of fasted cardio without fearing losing muscle, so long as your overall daily diet and training set up is sound. Just take in some water to hydrate and go. If you prefer doing cardio later on in the day I would make sure your previous meal is something that you digest well, so avoid anything high in fibre or fat or alternatively you could do it post training.

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[Clare]

Some people can experience digestive issues from eating too much veg, but if you feel ok I see no issue. They can be very satiating, so useful in a dieting phase, but could potentially cause issues if calories are higher in a gaining phase. If you’re not tracking them, just be relatively consistent in the amounts you consume as they still contain calories obv. You may also want to rotate sources to get a wider variety of nutrients.

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[Clare]

Adherence sometimes comes down to the attachment you have to a goal and if deep down it’s a priority to you or it could just be that the set up is unrealistic. You may have potentially adjusted too much too soon, which is why you’re struggling to adhere. If you let us know what your starting point was, what your goal is and if you have a time target in order to reach your goal, we may be able to help further. It may be a case that it’s necessary to do what you’re currently doing, in which case we could then help with tips on how to structure diet etc. to minimise hunger, but again we need more information.

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[Clare]

Sure. I like to use Coconut oil as one of my fat sources.

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[Clare]

Pull this morning. Thought I’d try wearing some compression elbow sleeves today to see if it would help with the elbow/forearm pain I’ve been having and it worked really well.. possibly because they were so tight it numbed the area and I lost all felling.. haha, but hey it worked and I’ve got minimal pain now afterwards. I still adapted my workout and avoided movements that I know cause me problems at the moment, but everything felt really good. I’ll be wearing these for sure during my next push session to see if it makes a big difference like today.

PULL 3

Machine pull down – 1 set of 10-12, stay on the same weight for another set 
Rack pull from the knee  – 2 sets of 8-10
Close grip Cable Lat pull down – 2 sets of 10-12
Chest supported row – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 
Abductor – 1 set of 20 
Cable rear delts fly – 3 sets of 10-12 
Toe press on leg press – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

Ooh and News landed that the NEW TrainedbyJP PREpare Pre workout will be set to launch very soon.. Super excited to get my hands on this. The ingredient profile looks set to create an insane Pump and focus 🙂

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[Clare]

I think there are benefits to both cooked and raw vegetables. I know heating some vegetables will release certain enzymes and nutrients and also soften cell walls making them easier to digest, but then over cooking some vegetables can destroy some of their nutrients. I think it comes down to what you prefer and whether or not you’re able to digest them raw without issues. Eating raw will leave you feeling fuller for longer, which could be a bonus. Just make sure you wash them thoroughly before eating. I steam my vegetables, but I do eat a lot of cucumber too, which I obviously eat raw.

Diet drinks will be ok in moderation if you don’t have any problems consuming them, but I wouldn’t rely on them. I much prefer using herbal/green teas or black coffee to help with hunger between meals.

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[Clare]

Bit of a change to schedule this weekend as today should have been a rest day following Legs yesterday, but I have some things going on next week which has resulted in today being a training day. Not ideal as I do much prefer a rest day either side of Legs, but life happens, so today I went straight into Push and tomorrow I’ll train Pull with a rest on Monday.
Energy levels were actually really good and strength was up. Elbow wasn’t playing on Incline press and DB flyes, so had to lower the weight on press and do cable flyes instead, but everything else felt ok today.

Family walk and coffee stop planned this afternoon and back to watch a bit of Rugby 🙂

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
Cable 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  
Floor crunches with plate for Abs – 4 sets of 15, 1 min rest in between
 

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[Clare]

Absolutely. I think we’ve all slipped into this at one point or another in an obsession with beating the log book, but we need to remember that performing an exercise without proper execution is just lifting weight and not actually targeting the muscle we want to grow.. so what’s the point? Strip back the weight, reset your form and record this as your new starting point and build from there. Remember too that there are many ways to progress, increasing load is one way, but performing an extra rep, improving exercise execution, intensifying the set etc. are other ways that can determine progression in your training. If however you feel that you’ve stalled for a while on a particular exercise, then consider switching it out for something else.

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[Clare]

This is my current state by the way.. At the peak of my weight now, so let’s see what we can do in 15 weeks 😉

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[Clare]

Trained Legs earlier today at Primitive gym. Strength and energy felt pretty good. Managed to increase weights all round.

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Banded Hack squat – 2 sets of 8-10 
Sissy squat – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg lying ham curl (Impossible at Primitive on their machine, so dual leg!) 2 sets of 8-10 
Single leg hyper – 1 set bodyweight (15 reps)
Ab leg raises – 2 bodyweight sets (26, 23)
Abductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

15 Weeks out today from Alicante. Checked in with Jordan this morning and he’s made some adjustments to my diet which I’ve detailed below. I weighed in at 58.6kg first thing, so I reckon a good 6-7kg of chub needs to come off in total. Var increased to 15mg.

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60mins pre – 35g ISO whey, 70g ground rice, 10c from berries
Intra shake to start 20mins pre – 1.5 litres of water, 30g MPS Max, 5g creatine, 40g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 80g cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 1 bagel, 100g banana
Meal – 200g 5% fat beef, 7g coconut oil
Meal – 200g chicken breast, 5f from cheese, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 35g Almond butter

Rest Day Meals

Meal 1 – 3 whole eggs, 6 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 7c from berries, 55g oats
Meal 3 – 200g chicken breast, 17f from nuts
Meal 4 – 200g 5% fat beef, 40g avocado
Meal 5 – 200g chicken breast, 200g sweet potato
Meal 6 – 35g ISO whey, 55g oats, 7c from berries

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[Clare]

For fat loss purposes, I would start low at maybe 20 mins and build up as necessary, going up to 60 minutes shouldn’t have a big impact. If you find, however that getting up and potentially cutting sleep short is affecting your energy levels throughout the day and during your gym sessions, maybe just begin by doing cardio on your rest days and find ways to be more active with your family on weekends.

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[Clare]

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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[Clare]

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!

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