[Clare]

I think, like you say, finding what triggers your anxiety is what you really need to address. Is it stress, lack of sleep, certain situations, people you are around, are you taking any supps or medication at the moment that cold potentially give you this as a side effect?

Aside from that, meditation works well for a lot of people, taking time out of your day to spend time by yourself away from stress and being in a calm state. There are various apps that you could look to for help with this.

CBD oil has been shown to have positive effects on anxiety, although not everyone experiences this.

Ashwagandha is an effective calming herb. The TrainedbyJpNutrition supplement, Halcyon contains this, alongside other ingredients that help to bring you back to a calm state, so that might be worth looking at too.

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[Clare]

up 2lbs this morning following that epic food fest yesterday. Took a while for me to start feeling full, but by the last meal of the day I actually felt like I had a full stomach. I still feel really tired, despite sleeping well. I keep eating expecting to get some energy after each meal, but don’t get anything, so I guess my body is still trying to recover.

Today was the first day of my new diet and training plan and although my energy levels were low, I still enjoyed the session and really focused on form and slow contractions. There are a few new movements that weren’t included in my last training plan, so it’s nice to have a clean slate to begin building up numbers in the log book again. Needless to say, today wasn’t anything to write home about, but I have a starting point now to progress from.

UPPER B – Rotation 1
Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p 
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12

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[Clare]

I don’t think there’s any reason why you can’t opt for a longer cut. Particularly if you haven’t got a set time scale to meet. There will be more opportunities for diet breaks or refeeds along the way, which can help with adherence and you can take it at your own pace. It’s really person dependant and comes down to what you prefer. If this is for a contest prep, however and you need to work towards a certain date, then you’ll need to be more strict and make sure you stay focused on the end goal in the time you give yourself.

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[Clare]

Check out @ryanpetford “s Primitive Gym

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[Clare]

Stick with what you’ve been doing, just readjust your volume the deeper you get into prep depending on recovery capabilities.

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[Clare]

that’s the issue
we can work it out…that’s why im highly frustrated

and clare, maybe its a 2019 thing? haha buuuut tbf….you pulled it right back together….I am currently sitting here working out the game plan to pull out and compete in November…

———-
Only you and Jordan can call that. If you don’t feel you’ll be ready, then so be it. There’s no pressure on you to commit to any show. You need to feel confident. My prep felt a lot different to my other preps too.. we pulled it together, but I could.. and WILL be better.

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[Clare]

LOTS OF STUFF GOING ROUND IN MY MIND TODAY

this prep has been a weird one…my body isn’t happy at all and its not being mine…I am feeling a little over whelmed and scared by it as I cant work it out and for me when I cant justify I feel very frustrated

I have some options – I need to think

———

I can relate 🙂

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[Clare]

Morning! I’m feeling a little more energized today, but hunger levels are still ridiculous and my weight isn’t budging upwards, so today Jordan has ordered 5 meals, each at 100g carbs per meal and one ‘Treat’ meal of 3 courses… Now if that doesn’t nip this in the bud and fill me up, then I don’t know what will.. Haha!

Then as of tomorrow I have my new training split through as outlined below, so will start with Upper B of Rotation 1 tomorrow and continue on from there:

Monday – REST
Tuesday – upper A
Wednesday – lower
Thursday – REST
Friday – upper B
Saturday – REST
Sunday – lower load
(2 Rotations).

New Diet starting tomorrow too will be:

Training Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Pre gym meal 60mins pre – 30g Pro from ISO whey, 50g oats, 10c fruit
Intra – 30g MPS Max, 20g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 1 bagel thin, 40g jasmine rice, 40g cheerios
Meal – 150g chicken breast, 5 rice cakes, 65g avocado
Meal – 150g 5% fat beef, 15g nuts
Meal – 150g 5% fat beef
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g almond butter/dark choc

Rest Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Meal 2 – 30g pro from whey, 40g oats, 6c fruit
Meal 3 –150g chicken breast, 5 rice cakes, 40g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 40g jasmine rice, 6f cheese
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g almond butter/dark choc

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[Clare]

There are plenty of other carb sources to choose from. I wouldn’t persevere with something that you can’t digest properly as you won’t utilise the nutrients efficiently. Ground rice, cream of rice, rice cakes, bagels, wraps, sweet potato etc… plenty of options.

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[Clare]

You can still prep naturally and maintain muscle mass. I think the best advice would be to take it slowly. Doing a longer prep where you can implement some refeeds along the way will really help to maintain muscle mass and keep performance in the gym. Cutting calories dramatically and increasing output too soon in a shorter time span is asking for muscle loss.

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[Clare]

I would look at your diet first and make sure everything you’re eating or currently taking doesn’t cause you any issues before throwing in extra supplements. However, warm water, lemon juice, apple cider vinegar and glutamine first thing can help stimulate digestion and appetite in some people.

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[Clare]

Clare Barks wrote:

Views on what? If it fits into your calorie/macro allowance, doesn’t affect your digestion and is helping you stick to your plan… then crack on!
____________________________

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I have it on literally all my chicken rice meals

———————

That’s fine if you track it and it fits in to your calorie/macro allowances. Just don’t mindlessly swamp your food in it without tracking.

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Reduced sugar ketchup

[Clare]

Views on what? If it fits into your calorie/macro allowance, doesn’t affect your digestion and is helping you stick to your plan… then crack on!

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[Clare]

Clare Barks wrote:

Peptopro is your protein source, so how about adding a flavoured carb like Cyclic dextrin or the JP Sustain? Perfect Intra
____________________________

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I have 2 bags and just wanted to use it up. I just use 20g. MPS only has 5h H Whey. So just to bump up the protein slightly.

————

Ah ok.. just add it to the MPS and Sustain shake

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Masking PeptoPro

[Clare]

I had Sustain and MPS in one drink and Pepto separately. I didn’t want it to ruin the blood orange. Ha ha. I’ll give it a go n

Do you need the additional peptopro then if you’re already using MPS Max?

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