[Clare]

Do you have one full scoop of the MVPre? If so, my initial thought would be the high caffeine dose.

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[Clare]

Weight was 51.6kg this morning, so another little drop. Still apprehensive as to whether I’ll be ready, but we’re doing everything we can, so we’ll see. I’m so used to being in condition a lot further out, so the mental games are getting to me!

Legs today and Jordan lowered my volume again slightly for this workout. Hack squat felt super heavy today, but everything else went really well.

Lying hamstring curl – 1 set of 8-10, 1 set 12-15
Hack squat – 2 sets of 8-10
Leg Press – 1 set of 20
Leg extension – 1 set of 12-15
Dual hyper – 1 bodyweight set
Abductor – 1 rest pause set
Adductor – 1 rest pause set
Leg raises for abs – 2 bodyweight sets of 20
Toe press – 3 sets of 10-12

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[Clare]

Hi Clare used for push session and was surprised how well it mixed, remember people using years ago and seemed a bit thicker! First impressions got a wild pump!
Was going to ask this question separate Clare to yourself and Corrine, but do you believe in carb tolerant people or just calories in general, had a test done few years ago, was poliquins bio signature but was sceptical to say the least, apparently I’m very carb tolerant being mixed race?! Strange! But do seem to be able to pound the carbs especially around training!
Have trialled various things over the years, like high fat low carb ect, higher carb lower fats..with cals being around the same roughly and do seem to look a lot better on lower fats higher carbs, seem to get bigger and leaner!!
Also I train natty not that that’s that important! Thanks!

Some people are able to utilise carbs better than others and some people find that higher fats suit them better. I think this is just a case of trial and error and would be hesitant to change your diet because of a bio signature test. Go by how you feel, energy levels, how productive your workouts are, digestion etc.

And to your other question, yes I favour higher carbs on training days, particularly pre, intra and post workout and predominantly higher fat/pro meals on rest days to keep insulin sensitivity high.

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[Clare]

Don’t panic! Increase water, reduce carbs and go back to your pre contest diet for a few days and then slowly reintroduce carbs around your workout window first. Keep some fasted cardio in.

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[Clare]

Which ever way you feel the exercise works the best for you. I have ditched the dumbbells and purely use cables for my lateral work now as I feel these far better and eliminates any chance of momentum.

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[Clare]

If it digests well for you, then no issues. Some people find it doesn’t sit as well as cyclic dextrin and can cause spikes and crashes in blood sugar, but you won’t know unless you try it!

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[Clare]

If you want to cut out caffeine to re-sensitise, then it’s better to just cut it all out for several days rather than taper down. You may feel a bit crappy for a couple of days, but it will be better than dragging out the process imo.

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[Clare]

There’s no point in consuming anything that causes you digestive issues as you won’t be utilising the nutrients. Shakes aren’t essential, they’re simply a convenient way of getting protein in, so I would either swap to a whole food protein source or if you want to use a shake then a beef isolate might be a good alternative to try.

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[Clare]

Awesome news!.. No ‘What ifs’, only focus on what you need to do.

____________________________

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Exactly! Must confess your prep also inspired me to do the next steps. All the best for the last weeks of prep ????

_________________________________________

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[/quote]

…………………

Thankyou ❤️

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[Clare]

Certain vitamins like the B vits and vit C may cause urine to look a bright yellow colour. Water soluble vitamins aren’t stored by the body and so the excess is flushed out on a daily basis. Perfectly normal, so don’t worry.

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[Clare]

Awesome news!.. No ‘What ifs’, only focus on what you need to do.

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[Clare]

Weight down again.. 51.8kg this morning.
Rest day today, so cardio first thing. Posing practice this afternoon and just keeping my head down and making sure every box is ticked.

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[Clare]

Hi Clare, you’re doing amazing work can’t wait for show day you will own the stage very nice log you have here.

Thanks William.. I’m going to do all I can to be ready and bring a physique worthy for the stage.

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[Clare]

A lot of factors can affect scale weight.. Poor sleep, electrolyte imbalances, inflammation from training, illness, stress. Scales can be a great tool, but pictures, measurements and the mirror will give you a better idea of what’s going on.

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[Clare]

Clare Barks wrote:

Depends how serious you are about wanting to ‘Optimise’ every aspect of what you’re doing. Oats post workout aren’t the ideal choice because of the slower digesting carbs and fat content, but if you enjoy them and are getting the results you’re happy with, then carry on.
Products like rice, rice cakes, jam, bagels, cereals etc. would be my go to carb choices post workout and utilise the oats in your post post meal or before bed.
Just be aware too, that if you are eating oats over 3 times a day, every day, then you may eventually build up an intolerance to them, so it’s always a good idea to vary your sources.

Hi, Thanks Clare. Interesting btw what you’re saying about building up an intolerance to it. Never thought about it. Yeh, have been eating oats 3 times a day for a long time now… What would “having built up an intolerance” mean then (signs etc.)?

Digestion issues or any kind of allergic responses.

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