[Clare]

Few tips:
Start your first meal later in the day
Add volume to your meals with green veg/salad leaves – cucumbers are great for this
Eat predominately whole foods
Drink black coffee or herbal teas between meals
Keep busy – if you’re bored you’ll be more food focused, so find a task to do or go for a walk
Clean your teeth between meals
Go to bed earlier
If all else fails suck it up!

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[Clare]

You need to reduce your total calorie intake and potentially increase output. Mini cuts should be short and aggressive, but how you go about it will depend on what you’re doing already, where your calories are currently at, how active you are daily and how much bodyfat you have to lose. Cutting your carbs will absolutely result in a reduction in overall calories, but will this be enough and is this the best approach for you. A bit more information would be useful.

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[Clare]

Updated Supplement List:

Supplement Needs Liposomal Glutathione – 1 teaspoon am
Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Supplement Needs Liposomal CoQ10 – 1 teaspoon am
Supplement Needs Omega 3 – 1 serving am and 2 servings pm
Supplement Needs Vitamin D3 and K2 – 1 serving am
Supplement Needs Multi Vit and Mineral – 1 serving am
Supplement Needs Ashwaganda KSM-66 – 1 serving post workout and 1 serving pm
Supplement Needs Boswellia Serrata – 1 serving am and pm
Supplement Needs ALA – pre carb meals
Supplement Needs Sleep Stack – 1 serving pre bed
Lovehemp CBD oil 4 drops of 20% – pm
Project AD Greens Powder – 1 serving with meal one
Whey Isolate with some meals

Intra workout:
5g Creatine Monohydrate
TrainedbyJP Nutrition MPS Max – 30g
TrainedbyJP Nutrition Sustain – 40g

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[Clare]

Just make sure the icepacks are within the 100ml limit

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[Clare]

You are usually able to take icepacks on a plane providing they are still solid and not melted. I’ve never had issues taking a meal prep bag on board with my meals with small icepacks to keep them cool.

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[Clare]

Well after 5 hours of driving and a tough leg session in between yesterday, I thought I’d be ruined today, but recovery seems really good. I can obviously feel I’ve trained, but the doms aren’t anywhere near as I’d expected. I never used to realise just how important supplying the correct nutrients around the workout perimeter are for assisting in the recovery process, preserving muscle tissue and maximising the clearance of metabolic waste, but since I introduced an Intra workout into my routine, I have definitely felt the benefits and now see it as being an essential part of my progress. Furthermore, after trying out the New TrainedbyJP MPS Max and Sustain Intras yesterday, it’s clear that the effectiveness and results can be increased even more so with carefully and correctly dosed quality ingredients. My energy levels were constant throughout the workout too. They get a huge thumbs up from me so far.

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[Clare]

The Belt squat was good @samking104 but I tended to feel it all in my glutes. Very comfortable though with the use of a belt as opposed to a weight on the shoulders.
Ooh so you have a little longer to prep now. I’m sure you and Corinne have everything under control 🙂
No fancy meals or Birthday cake for me.. I’ve never been a cake fan anyway, so my family know I wouldn’t eat it and I’m happy with my meals. I had a lovely pamper afternoon and coffee date with the fam, so was a really nice day.

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[Clare]

Yeah ignoring the elbow, loving my training at the moment and all’s going well thankyou @samking104 . Really like rack pulls and loving RDLs being back in. 16 weeks doesn’t sound long at all does it.. I’m still a chub, so I have some work ahead of me for sure! You know I won’t be standing on that stage without bringing insane condition, so I’m ready for it.
Today was an open day for the public at the Supertraining gym, yesterday was invite only, but I couldn’t make that, so went today instead. Loved it! They have a fantastic set up and excellent equipment. They didn’t have anything specifically for calves, I could have used leg press etc obv, but it was actually knowing I’d cramp up on the long drive home that stopped me! Having said that, re-racking the belt squat was a 1RM Calf raise in itself as I’m a short arse and needed to go up on tiptoes to re-rack.. which was not fun after a 20 rep set ..haha.
I hope your prep is all going to plan?
And thanks for the belated Birthday wishes 🙂

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[Clare]

I had no issues at all with it @ryanpetford ..Very easy to drink, digests well, high energy throughout the whole workout and tasted AMAZING!

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[Clare]

It was my first time trying out the New JP Nutrition MPS Max and Sustain intra today and the taste was AMAZING! I went for Lemonade in both, but it also comes in Blood Orange. It digests very well and tastes super refreshing during training. If your budget allows, I would highly recommend giving this a go.

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[Clare]

Very cool day at the New UK Supertraining Gym Opening today. It’s predominantly a Power Lifting Gym, but still has some pretty nice equipment for us Bodybuilding folk and I managed to get a decent Leg workout done. The long drive home wasn’t as fun! but well worth it. Obviously I trained off plan today, so I’ve outlined what I did below:

Lying Ham curl 1 x 10, 1 x 8
Hack Squat 1 x 10, 1 x 15
Belt Squat 1 x 10, 1 x 20
Single Leg Press 1 x 15
Leg Extension 1 x 12
Single Hyper Extension 1 x 12
GHR – Bodyweight 1 x 20

Got to try out the New JP Nutrition MPS Max and Sustain Intra too. I opted for Lemonade in both, which was DELICIOUS! Very refreshing and sits very well 🙂

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[Clare]

Your carb intake will depend on a number of factors, but to keep it simple, a typical set up might be a Pro/Carb/Small amount of Fat in your pre workout meal, an Intra drink during training (Starting to sip just before you begin), a Pro/Carb meal post training, a Pro/Carb/Small amount of Fat in your post post meal and any other meals either side as Pro/Fat. If you have a very active job however, you may want some carbs in every meal and lower your fats. So after determining your daily protein target, you can then choose how many carbs and fats that will make up the rest of your intake. Your goals and daily output will determine this (Do you want to be in a Surplus or deficit). Then monitor, track and assess from there on and alter if and when needed.

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[Clare]

I’m with Matt. I personally think an upper and lower seems the best option to allow for recovery and allow you to get the most out of the time you have. Then do what you can during the week at home. Maybe invest in a couple of Dumbbells with interchangeable weights.

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[Clare]

The New JP Nutrition MPS Max and Sustain has landed!! Unfortunately it’s a rest day for me today, so I’m going to have to hold out until tomorrow to try it out.. but I will report back!

I’ve spoken to Jordan regarding my training and I’ll basically be removing any exercise that aggravates my elbow or results in my left arm giving out, so I’ll be using more machine and cable work over dumbbells for now and still no isolation bicep work. I’ll be keeping on top of rehab, massage and my anti inflammatory supps alongside too. I’m sure I can get on top of it again as I had a similar flare up at the same time last year, which eventually disappeared.

I’m not sure whether we are going to make any changes to my diet yet, but will update if we do. It’s starting to freak me out that I’m now 16 weeks out and still fat.. haha! but I know Jordan wants to get as much as we can out of this off season first. I’ll be bringing the condition to that stage no matter what.

I think that’s all I have to report. This morning I stupidly decided to start clearing out a spare room that we have which I kind of took over for myself when we moved in. It’s basically full of my work stuff, training kit, coursework paper, notes, files, exercise equipment etc. etc.. and it needs a good old declutter.. so that’s my ‘Rest’ day sorted 😉

Ooh and tomorrow I’ve been invited to the opening of the new UK Supertraining Gym in Cheltenham as I’m Sponsored by the UK distributor of MB Slingshot, so looking forward to playing with some different Leg kit there 🙂

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[Clare]

Do you need to worry about grip strength if you can use straps though? I think gripping too hard and holding on for dear life can sometimes make you lose focus, make you finish a set too soon and potentially take tension away from the target muscle. If you particularly want to bring up your grip strength, then yes there are exercises you can do as Cameron has stated, otherwise I see nothing wrong with using straps.

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