[Clare]

Some people do get on well with having higher fats in their diet. Experiment and see what works best for you. Monitor your look, scale weight, performance in the gym, progress, mood etc. and come to your own conclusion. Off season is a good time to play around and understand your own body more.

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[Clare]

Hi clare, i had that when i was doing alot of running, nordic hamstring iso holds was the thing what helped me the most. Hot bath then 10-15 mins work on them every other night seemed to do the trick 🙂

Yeah it was the sudden up and down hill running I did when I was away that triggered it. Thanks for the advice.

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[Clare]

As in full body or upper/lower? I’d either have 2 full body variations or 2 Upper variations and 2 lower variations on rotation.

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[Clare]

The site has been down for a few days, so I haven’t been able to update my log, but I hope you’re all doing well.

I have been to see a specialist about my injury and it seems to be a proximal Hamstring tendinopathy that I’m dealing with. It started to get worse at the end of last week, but I have a plan in place for re-hab, the healing peptides are going in, and I’m already feeling like it’s better than it was. I haven’t ran for a few days now, and will only reintroduce that once I’m confident enough to, but for now it’s all about strengthening the hamstring tendon and the supporting tissues. I’ll also be having ongoing massage and physio sessions.

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[Clare]

Keep everything the same. You only need to make adjustments to exercises, rep ranges or sets towards the tail end of a prep if and when your recovery begins to take a hit, or stability becomes an issue on some movements.

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[Clare]

Legs this morning, and a really good session. No pain and no problem with power or strength today, so my glute issue is definitely on the mend. I’m going to increase my run distance again tomorrow and see how I get on.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Rope crunches x3

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[Clare]

Is he under the care of a Doctor and being prescribed medication? If so, I would urge him to ask his health care professional to take a full thyroid panel and advise any adjustments to medication accordingly.

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[Clare]

I jumped in on a circuit session this morning that was being held at the camp gym. It was an extremely tough, sweaty one, but I really enjoyed it, and good to do something different and get the heart rate up!

40 seconds on, 20 seconds rest. 4 rounds with 2 minutes rest between rounds.

Box jumps
Press ups
Bag squats
Mountain Climbers
Row
Lunges
Plank Hold

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[Clare]

This looks like a very good stack. Of course getting regular blood work and heart checks would also be advisable to keep on top of health markers, and to make sure there is nothing specific you may need to supplement, or any dietary/lifestyle changes that need to be made.

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[Clare]

A good start to the week so far. I did a pain-free short run first thing, had a productive morning of cleaning and work bits, and have just been out to a lash appointment. I have a bit more work to get through this afternoon, then I’m meeting up with a friend later for a walk and catch up.. perfect!

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[Clare]

I can’t see pics, but I would get as lean as possible before food focus really takes over and recovery begins to take a severe hit. A little loss in strength and endurance is completely normal at the tail end of a cut, but you don’t want get yourself into a hole that will be difficult to get out of; or trigger any binge episodes.

Starting a gaining phase from a very lean point will benefit your growth and the longevity of the phase, so if you can dig a little deeper, then do so.

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[Clare]

Legs this morning, and a good session. No issues training legs now, it just seems to be running that’s affecting my glute atm, although that is slowly getting better now.

Lying ham curl x2
Belt squat x2
Leg press x2
Smith RDL x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This could be a possibility, yes, so I’d be cautious.

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[Clare]

I wasn’t able to update my log yesterday as the site was down, but it was just a typical rest day for me. I did a slightly longer run today, which felt ok, still not great, but I can feel it’s getting better. I have some peptides arriving tomorrow, so hopefully that will accelerate the healing too.

I got a bit of work done in the morning, and a few jobs around the house while my husband went out for a cycle, then we spent the afternoon together.

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[Clare]

If it works for you, then no problem. There are no set rules, so just distribute your food where it suits you the best in terms of performance, recovery, digestion, appetite etc.

Simply having a training day and non training day plan is much easier to follow and prep for, but if you don’t mind having 3 different diet days, then this can work for sure.

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