[Clare]

No gym today, but I did a 10km run this morning after a meal. This was the quickest 10km I have done in a while and it felt really good, so very pleased.

Once that was out of the way, I got stuck into some work and reading, and will get back to it after I get out for a walk in a bit.

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[Clare]

Thanks, Clare, so. With what food i must mix to slower or accelerate the isolate. Thanks

Casein is a slower digesting form of protein. Bodybuilders in the past would tend to have this pre bed for slower absorption, and have a faster digesting whey or isolate post workout. There is no real need to do this though, especially as we tend to use whey and isolate with other foods now, so can determine what we mix it with to speed up or slow down digestion.

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To slow down digestion, add some fats and/or fibre. For example COR, mixed with whey and nut butter or Oats with whey, or Greek yoghurt, whey and berries. For quicker digestion, use an Isolate, either alone or mixed with COR and honey.

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[Clare]

Casein is a slower digesting form of protein. Bodybuilders in the past would tend to have this pre bed for slower absorption, and have a faster digesting whey or isolate post workout. There is no real need to do this though, especially as we tend to use whey and isolate with other foods now, so can determine what we mix it with to speed up or slow down digestion.

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[Clare]

Yesterday was an amazing day, but back to routine this morning, up for a short run first thing, then onto train Legs after my first meal. I had a really good session. The gym was empty, so was able to put my own tunes on and take my time.

Lying ham curl x3
Leg press x3
Glute drive x2
Smith machine RDL x3
Leg ext x3
Hanging leg raises x3

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[Clare]

Thanks Clare, so you don’t follow the standard 300 surplus you generally see? And work off the physical results seen in the gym

That’s a good place to start, then adjust accordingly, depending on your rate of gain, body composition and progress in the gym.

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[Clare]

I assume you mean for a Natural Athlete?

When it comes to a gaining phase and how much surplus you need to be in, it’s completely individual, regardless of whether you’re assisted or not. You put yourself in enough surplus to be able to continue progressing in the gym, recovering well, without adding unnecessary surplus bodyfat. You may need more food in order to do this and you may look slightly softer during this phase, but there is no black and white amount of food you will ‘need’.

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[Clare]

I have a busy day ahead at a friend’s wedding, so just checking in on my log early today. I’ve already been out on a 7km run this morning, had my first meal and got a bit of work done, so now I need to get ready and drive to the venue. We’ll stay for the ceremony and reception afterwards, but we won’t be staying too late.

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[Clare]

As Hilly says, this is common in Athletes and not necessarily concerning if all other markers are normal. However, I wouldn’t just accept that and ignore any abnormalities. Take the advice of your Doctor and have further tests if they are offered to rule out anything more serious.

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[Clare]

I had a good start to the day with a fasted 5km run, then onto reformer Pilates after my first meal. This session was very core focussed, with some tricky moves, but I really enjoyed it. Back home for another meal, then I have a busy afternoon of work and jobs to get through. I’ll get out for a walk later too.

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[Clare]

The output you’re doing may well impact your training and recovery, but if you are currently in a diet, with a target end goal then you need to do what it takes to get in condition. Your diet will play a part in that too.

I think you are massively overthinking and stressing about cardio zones though. Just stick to a daily step count goal and a duration time of cardio and simply rase your heart rate and get slightly out of breath. You may need to increase the duration throughout your cut, but you can also use your diet to increase the deficit. If things stall, pull back, refeed, and allow your body to drop some stress before pushing again.

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[Clare]

I’m having a good rest day so far. No running this morning, I wanted to give my legs a complete rest. I also had some massage and chiropractic treatment earlier, and then onto to get a pedicure, so I’m feeling very relaxed right now! I have some work to get through this afternoon, then I’ll get a walk in later to get a bit of movement in.

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[Clare]

Herniated discs often need lifestyle adaptations, posture adjustment and targeted exercises to allow them to settle. I would say BPC 157 and TB500 are worth trying, alongside double dose of Cure-Coming. Acupuncture and massage therapy with someone experienced in this area might be worth a try too.

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[Clare]

Another successful Leg session this morning. Everything is feeling really good atm. The mixture and amount of running, resistance and core work seems to be working really well for me in terms of maintaining my physique, body composition and maximising my health and fitness. That alongside my basic diet, with flexibility and keeping to a routine sleep schedule.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Split squat x2 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

Well i cut off the spinich i left mostly styr fry vegg and country mix frozen. Now my stomach feels better. But still trying to hit 400 gr. per day for micronutrients.

I’m glad you’re feeling better. When it comes to diet, we are all individual, so need to figure out the best foods for our own digestion and sensitivities.

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[Clare]

I would get back into a small surplus straight away (Increase food and reduce your output). Don’t hang around in a deficit or you will just prolong stress on your body. You’ll likely see a bigger jump in scale weight initially, maybe a couple of kgs or so, due to refilling glycogen stores and holding more water. After that initial increase, wait until the scale holds before increasing food again, then aim to see a steady 0.2-0.4kg increase a week. From then on take training performance, your look, the scale weight and how you feel into consideration before increasing food again or making any more changes.

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