[Clare]

Rest Day today and the first day introducing cardio to this prep. At the moment this has only been added to a rest day at 25 mins pre meal 1, aiming to keep heart rate around 130bpm. So this morning was.. alarm, get downstairs, wee (Obvs!), weigh in, get dressed, glug some water, down a shot of espresso and hop on my home exercise bike, watch a couple of You Tube videos and job done. I’m still feeling good at the moment (Still plenty of fat stores!), so I’m not dragging myself out of bed yet and I actually like a bit of cardio first thing to set me up. I also went for a short walk around the block immediately after the bike to begin racking up a few steps for the day and get some morning fresh air in my lungs. I love early mornings when everyone else appears to still be asleep.. bit of peace and ‘Me time’ to set me up for the day.

The rest of today so far has been cleaning, food shop, cooking and catching up on some work/emails. My youngest daughter will be home soon, so I might get to spend some time with her this afternoon (Unless she has far cooler plans with cooler people) and I’ll be getting in another walk with the other half at some point to hit my total steps before relaxing this evening.

Hope everyone is having a lovely weekend. Shout if you have any questions for me 🙂

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[Clare]

Not essential if you arrange your nutrition in such a way to maximise your gym performance and recovery, but it really depends on how serious you are and whether you’re looking to optimise all areas as much as possible. A quality intra workout can certainly add benefit to providing your body with everything needed to get the most out of a workout, with sustained energy levels, keeping full, beginning the recovery process etc, but that’s not to say you can’t progress without.

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[Clare]

Hi Shaun, Welcome to the Site! If you use the search function and type in ‘Upper Lower’, you’ll see that this has been covered quite a bit and you should find some useful posts to read.

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[Clare]

My advice would be to keep a diary and track what you do each day.. how well you slept, what you trained, stress levels, diet, supplementation, hydration etc etc.. then you might be able to pinpoint what causes these symptoms to occur on some days and not others.

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[Clare]

Legs today… That was a tough one! Made it through though. Beat numbers on Hack, but matched on the sissy squat, which is a bit frustrating. I know I gave it everything as I literally bailed at the bottom going for an extra rep, so it is what it is.. next time I’ll get it!

Very nervous about getting in the rest of my steps today, but going to chill until after my post post meal and tackle them later… Ooh and Cardio is back ON tomorrow morning. It’s been a while.. time to get stupid Leaannnn!

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10 
Sissy squat in smith– 1 set of 8-10
Leg extension – 1 set of 8-10
Lying ham curl – 2 sets of 8-10 
Single leg press – 1 set of 15
Leg raises for abs – 2 bodyweight sets 
Adductor –1 quad drop, 15 on the first
Standing calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

Thanks, Clare. I’m using a HBCD intra atm which fine. But I’m not sure if HBCD is a good choice away from the workout to bump up carb intake in meals ?

Ah I see. Yeah I wouldn’t advise using those Carb powders away from the workout window. As Hilly has suggested, experiment using carb rich foods that are easier to digest. Rice cakes are a good option. Adding berries, jams and honey to meals can bump up carbs too.

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[Clare]

The TrainedbyJPNutrition Sustain is a superior Carb powder to those you’re using at the moment and I doubt would give you the same digestive issues you’re having with your current intra. Maybe worth a try?

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[Clare]

Rest Day today. I checked in with Jordan this morning. Bodyweight was 58.0kg on wake, so down a touch. He’s made a slight adjustment to my Post Post workout meal on upper body Training days, which I’ve posted below and the ‘C’ word has now begun on Rest Days!.. so I’ll be doing 25 minutes fasted on my stationary bike pre meal 1. Steps are still at 9000 daily.

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60 mins pre: 35g ISO whey, 60g ground rice, 10c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 25g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 50g cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 25g nut butter (LEG DAY: 200g chicken breast, 40g jasmine rice, 100g banana)
Meal – 200g 5% fat beef, 5g coconut oil
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 30g Almond butter

*All weights are uncooked and green veg is added to some meals. Pink salt on all meals.

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[Clare]

Not an issue at all in my opinion. I eat 5% Beef mince every day.

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[Clare]

Look on the bright side though, you still hit your numbers 😉 Seriously though, hope you feel better soon mate and stay away from the gym until you’re fully recovered.. we can’t have you wasting anymore MPS Max & Sustain down the toilet.

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[Clare]

I wouldn’t say you’re doing too much cardio sitting at that bodyfat %, but make sure you’re also paying attention to your diet, recovery and weight training too. Adding extra cardio could be beneficial, but only if everything else is being tracked and taken care of.

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[Clare]

Pull Day!! Very good workout again. Strength is holding. Bodyweight is down slightly this week, not significantly yet, but will be checking in with Jordan tomorrow morning for my orders!

I’ve attached some pics from my IG page that I took today post workout so you can see my current state of chubbiness 😉

PULL 2

Close grip Lat pull down – 1 set of 10-12, stay on the same weight for another set 
Dual DB row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Mid back row machine – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 each 
Abductor – 1 set of 20 
Rev pec dec – 3 sets of 10-12 
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

@john-paul-78 . Ha, well I’ll take your word for it.. I’m not a massive cheese fan anyway!

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[Clare]

Sounds disgusting.. haha! but I see no issues if you like it I guess. Just make sure to include higher quality protein sources throughout the rest of your diet.

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[Clare]

Crazy busy day with appointments for myself and my daughter, so I’ve taken today as a rest day, as I know I’ll have the time around clients tomorrow to get a decent Pull workout in. I had already pre planned a rest knowing my schedule this week; which I was originally annoyed about as I like to stick to my routine, but I reckon it’s actually worked out for the best as my forearm is a little tender after yesterday’s physio session and training may have inflamed it even more.

Yesterday’s treatment went well. The physio has decided against ultrasound because the source of the most pain is near the bone of my elbow and for some reason this isn’t ideal, so he did some more soft tissue work and stretching before taping me back up again. He also freed my left shoulder up a little which could be a contributing factor to my issues as I’ve mentioned before. He’s happy that we’re making progress and the tests he has previously done on me are far less painful, so all good!

This bodybuilding malarkey is fun, hey! Do we even train hard anyway if we don’t have a niggle or two to deal with!

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