[Clare]

Very tough but awesome Leg session this morning.. Felt super tired going in, but got in my own little world and pushed through. A lot of huffing, puffing, stunning facials and grunting no doubt, but pbs were hit, so worth the strange looks!

Physio later for more treatment on my elbow (Which by the way is feeling a lot better at the moment).

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10
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]

If it’s causing you pain and potentially make it worse if you train them directly, then I wouldn’t. They will be getting stimulated indirectly through your pulling movements anyway. As far as asking whether you should ever train them again, this is a very open question as you may heal in time. No one can predict the future.

On a side note I’ve been suffering with tennis elbow this year and haven’t trained biceps directly at all as a result. If I did, I know I would make it worse and consequently hinder my sessions. We have to make the best out of what we can do.

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[Clare]

hs-CRP is very low so v low inflammation which is great.

Hormone panel is good as is thyroid function.

Minor issues :
LDL is a touch out of range but could be due to anavar skewing liver metabolism towards it. Ensuring LDL oxidation is kept low would be the biger concern than the number of particles formed.

The elevated MCH could be due to a lack of folate in ratio to B12 as serum B12 is quite high.
I’d reduce intake of methylcobalamin or B12 if present in diet or supplementation.

Also ferritin is high indicating its release from liver and mild liver stress.

Vitamin D3 is very high too so you may want to reduce dose for a period to allow it to drop under 100.

Thanks Dean.. All noted. Appreciate you taking the time to look through them for me.

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[Clare]

I would take the Liposomal curcumin daily if possible, but the Liposomal Glutathione you could take 2-3 times a week and still benefit.

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[Clare]

Thanks Clare.

Just noticed the diet plan on the app there, setting macros & recommending essential supps. I’ll implement that from next week and see how I fare with it.

Cool.. Keep us updated

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[Clare]

That’s a good place to start, yes. It’s a guessing game to begin with, so go with it and then adjust depending on your rate of gain.

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[Clare]

Could be something called exercise induced rhinitis.. bit like an allergic response. Maybe a nasal spray before would help? I’m not a doctor though, so maybe get an expert opinion, ha!

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[Clare]

I wouldn’t rely on a Fitbit to gauge your calorie output as this can be hugely inaccurate. When it comes to figuring out your expenditure, it’s really a case of tracking what you eat and adjusting as you go depending on results. It’s very difficult to match your calories in to calories out on a daily basis and very time consuming! I would choose your macros for your training days and rest days and let your overall weekly intake dictate whether or not you need to adjust things. You’re also in a gaining phase, so on those days you are more active, just throw in an extra snack.

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[Clare]

Last one..

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[Clare]

Cont..

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[Clare]

Morning! Late finish at work last night and a lot of time on my feet, so currently sat eating Meal 1 with my feet on a foot massager machine trying to revitalise ahead of Legs today! I’ll update how it went afterwards.

I’ve also attached my recent Blood Test results from Youth Revisited that I had taken at the beginning of last week (Continued on next 2 posts). Nothing that wouldn’t be expected I don’t think, but @drdeanstmart may be able to add his expert opinion!? I already use an extensive range of Health Supps from Supplement Needs, but may look to adding the Blood Pressure and Kidney Stack too.

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[Clare]

Rest Day today and busy day with work until late tonight. Nothing exciting to report! I got some blood test results back today which I had taken with Youth Revisited last week, so I’ll post them up when I get chance if anyone’s interested. Incredible company and service.

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[Clare]

Clare Barks wrote:

Around day 21 of your cycle (Day one being the first day of your period) is a good time to take bloods.
____________________________
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Thanks Clare – sorry for another question but are you able to advise why 21st day is preferable?
Thanks so much for your advice

I’m no Doctor, but this is what I’ve been advised before. It may not matter too much though and I guess if you don’t have regular periods then the day in which you take your bloods is difficult to determine. I would get in touch with whoever you’re getting the test done with and ask them.

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When to get bloodwork – FEMALE

[Clare]

Periods of fasting can be great for digestive health, but I think the length of the fast needs to be considered depending on your current situation, training set up and goals.

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[Clare]

Around day 21 of your cycle (Day one being the first day of your period) is a good time to take bloods.

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