[Clare]

Thank you fot the link. I am very excited about these products!!

You won’t be disappointed!

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[Clare]

I’d say if you want to maximise performance and recovery, then including carbs pre, intra and post would be beneficial, however, if you train first thing and don’t have time to eat a decent pre workout meal, then you could make sure your pre bed meal is high in carbs and utilise the intra and post workout meal alongside.
Some people do find that a pro/fat meal pre training suits them better in terms of digestion and energy, but I would still make sure that some carbs have been taken in before, whether that’s the night before or meal before your pre.

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[Clare]

Weight dropped slightly to 56.8kg this morning, so hopefully now that monthly bloat is out of the way, we can see where I’m at more clearly and continue to shift this fat. I’m still sending my pics and weight over to Jordan every morning, but no changes have been made to my current plan as of yet, so we continue as we are!

Push day today, which felt super good. Chest pump was unreal (Thankyou PREpare!!). I had to train slightly earlier today due to work, which always throw me off a bit as I’m a routine queen, but no harm done and pbs hit.

Approaching 6 weeks out.. AGHHH!

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
Low incline DB 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
Plate crunches for Abs – 4 sets of 15 (1 min rest between sets)

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[Clare]

Thanks for advise guys. I take cucurmin and fish oils for joints so maybe I could up these.

Boswellia Serrata is a good supplement to include in that stack too for anti inflammatory and joint health properties.

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[Clare]

We’ve just had Easter Weekend, so I doubt they were open Friday-Monday. I’m sure you’ll hear from them soon once they catch up today from all the orders over this period.

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[Clare]

I’d never persist with a movement that causes pain. I’d remove the hacks for now and have a week off compounds. Keep in isolation work if they cause no pain to keep blood flow, possibly get looked at by a specialist and get some treatment and reassess in a week. You could try and reintroduce compounds with a Leg press first as It may be the angle of the hack which doesn’t suit you and may need to be kept out completely.
Taking natural Joint and anti inflammatory supps could be a wise move too.

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[Clare]

http://www.supplementneeds.co.uk Sell the whole JP range and offer world wide shipping.

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[Clare]

For me personally, when I’ve used a stair master for my cardio during a prep before, it always negatively impacted my training. My legs always felt super heavy and systemically I was fatigued going into sessions. I opt for a stationary bike now for my cardio. I can still get my heart rate up, but it doesn’t tax me anywhere near as much.
In terms of whether it would effect the appearance of your legs. I would assume for me it would, judging by how tired my legs constantly felt. I’m sure this is all person dependant though because I know plenty of people do use a stair master during a prep, but I’m just sharing my own experience.

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[Clare]

Rest Day today, which I’m sure my body will thank me for following yesterday’s leg session! To be honest my recovery is pretty good today though. Legs felt a little heavy during cardio this morning, but systemically I feel good. I’m still using 5mg Yohimbine HCL pre cardio and introduced 20mcg clen.

As I mentioned earlier, I’ve been checking in with Jordan daily since last week and my weight began to creep back up, which I now know is because of my monthly cycle. I didn’t expect to have another one this close to a show tbh, which freaked me out a little as to me that means I’m still too fat! This morning. however, I dropped back down, so hopefully my body will play ball now.

Another beautiful day here. I had some client one to one’s earlier, but will enjoy some sunshine this afternoon getting my steps in.

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[Clare]

You don’t need to replace a conventional squat for a sissy. Just ditch the conventional and use a different compound movement you connect well with and include the sissy later on in the workout for extra quad work. I don’t connect well with barbell squats, so I use Hack, V-squat and Belt squat instead.

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[Clare]

Happy Easter everyone! Jordan’s gift to me was a Pivotal Reps Leg workout. One word.. BRUTAL! Add in this ridiculous heat in a gym with no air conditioning and skin splitting pumps from PREpare and you have yourself a recipe for death.. haha!

This is what went down.. Give it a go if you dare!

Lying hamstring curl – 2 sets of 8-10
Belt squat – 1 set of 8-10 1 pivotal rep set
Paused Leg press – 1 set of 8-10, 1 set of 20
Leg extension – 1 set of 8-10
Single leg seated ham curl – 1 sets of 8-10, 1 pivotal set
GHR – 1 set of bodyweight
Leg raises for abs – 2 sets of bodyweight
Adductor – 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]

Rest Day today. I’m sending Jordan my weight and check in pics daily at the moment to monitor things (Pics below), so my day starts with that first thing. No changes were made today, but I’ll update you all as we go. Then it was 35 mins cardio, usual routine and a walk to the beach this afternoon thrown in. Hunger levels have ramped up on rest days now, so keeping busy, drinking plenty and using the trusty cucumber to add volume to meals. All good though, I’m by no means in the depth of the prep hole yet.

Hope you’re all enjoying this beautiful weather 🙂

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[Clare]

http://www.supplementneeds.co.uk is the best place. Their own line supply you with everything you’ll need for your health supps. They also sell quality Whey Isolate (I personally use the Yamamoto ISO Fuji at the moment). And of course TrainedbyJP Nutrition for your Pre, Intra and Post workout Supplements, which can either be bought from Supplement Needs again or at http://www.trainedbyjp-nutrition.com . There’ll be plenty more added to the JP line in the near future too. You don’t need to go anywhere else.

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[Clare]

Hi Clare, I currently have tonsillitis.. what do you recommend with training and eating?

Ah sorry to hear that Jack.. I guess it would depend how severe it is, but I would definitely take a few days off training, particularly if you have a fever with it. You’ll know in yourself when you feel ready to get back in the gym, so listening to your body would be my best advice. You can stay mildly active with some gentle walks, but pay attention to rest too.. the last thing you want to do is supress your immune system further. You won’t regress taking some time off.

In regards to nutrition, I would stick to maintenance calories and just opt for nutritious foods that you are able to eat that don’t cause you pain. Oats, whey, cream of rice, berries, honey, soups etc.. And stay hydrated, so drink plenty of fluids.

Have a look through @drdeanstmart ‘s Instagram highlight stories for info on the Immune system. Tons of quality, valuable knowledge on there that may help.

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[Clare]

You don’t want to jump straight into a bulking phase after a binge post comp. Pull your calories and carbs back, eat quality ‘clean’ foods (No crap), drink plenty of water, train hard and continue until you look and feel better, then SLOWLY increase your calories from there. No need to use diuretics.
The temptation and urge to binge after a show may be strong, but you need to have some discipline and willpower if you want to set yourself up for a successful off season. All is not lost just yet, so sort yourself out now and you’ll be ok, but you must resist the urge to binge again.

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