[Clare]

Totally depends on your macro split and how many carbs you have to play around with. Right now I use 40g, but as I get deeper into prep that will reduce. I don’t usually go under 20g though to still optimise performance. For a lot of people who are on high calories, this is a good way to essentially get an extra ‘Meal’ in. How high you go though will depend on your own needs and digestion.

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[Clare]

I don’t like the term ‘Cheat meal’ personally as it suggests eating crap for the sake of it to me. Meals off plan can have their benefits, but it’s completely person dependant in terms of where you’re at and your long term goals. You’re in an excess of calories during an off season anyway, so I can’t see adding in even more would be beneficial, however if you have a special occasion or a night out planned, then obviously go out and enjoy it and just factor that in with the rest of your meals for that day. I like to stick with a structured plan during my off season, but that’s just me, no one is right or wrong.

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[Clare]

If you’ve found something that works for you, then go with it. Don’t worry about what others are doing. I do still think having a coach you’re willing to stay with would be beneficial to take all of the second guessing away for you though. This will at least free up some of your time and alleviate some stress.

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[Clare]

Hey @Samking104 .. All good here thanks, just a few blips on the road, but that’s life! Yep I’m pretty much as fat as we want me to be now, considering the choice that I may compete in June, so I’ll be holding around here before cutting down again (Doesn’t seem that long ago when I was last in the depths of prep!) Exciting though.

You’re correct.. Dry needling isn’t fun! It’s different to acupuncture when you’re getting a needle jabbed in a tight or painful area though. I too like the pain of a bit of deep tissue massage.

I’ll skip the monthly cycle talk as your lack of womb doesn’t qualify you for an opinion, haha 😉

I agree on the supplement front. I don’t trust many companies and can never find anything properly dosed or with the right combination of ingredients I’m looking for. I CAN’T wait for Jordan and Corinne’s new line to launch!

Hope all is good with you.. are you cutting now?

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[Clare]

The question is, if several people advise you on what you could do, who will you listen to, would you stick to it or will you do what you’ve always done? The reason you struggle with progression is likely because you hop from one plan to the next. The stress you’re under with work and that you’re putting upon yourself won’t be helping the situation either. My advise would be to reach out to a reputable coach and let them help you. Stay with them, trust them and stick to the plan. Prove to yourself you can do this.

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[Clare]

So long as you’re getting all your food in throughout the day, no problems splitting into 4 meals at all. Just make sure what you eat around your workout is focused on fuelling and recovery.

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[Clare]

Weight this morning was 56.8kg, an increase in 1kg since Friday. Likely due to the inclusion of anavar and not a kg of fat.. I hope! Yesterday was a rest day, although very busy work wise and today was Pull.

I’m actually really happy with today’s workout, considering I’m still working around my elbow. Strength and connection felt GOOD.. even got a nice pb on plate loaded pull down 🙂
I missed out all Bicep movements again and did a pull down instead of high row on the first exercise, but everything else I was able to do.

PULL 3

Plate loaded pull down – 2 sets 10, 10
Rack pull from the knee – 2 sets 8, 10
Cable Lat pull down – 2 sets 12, 10
Chest supported row – 2 sets 12, 12
Prone DB rear delts – 3 sets of 12, 12, 10
Toe press on leg press – 3 sets of 10, 8, 8

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[Clare]

Hi @jacktozer. I make up my own Intra drink right now. I would start with an easily digestible Carb powder such as Cyclic Dextrin, a Casein Hydrolysate like Peptopro or an Essential Amino Acid powder and Creatine Monohydrate. From there you could add in any additional ingredients you want. This is how mine looks at the moment:

40g Cyclic Dextrin (Amount may change according to diet)
30g Peptopro
5g Creatine Monohydrate
6g citrulline malate
3g Beta Alanine
2g Electrolytes
3g Taurine
In 1.5 Litres of Water

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[Clare]

Always compare like for like, so same exercise in the same rotation, otherwise it’s very hard to gauge progress. Don’t beat yourself up either over just one workout. If you consistently regress, then yes something needs to change, but one poor workout could simply be down to a bad night’s sleep, change in nutrition, stress.. etc. Follow a consistent plan over several weeks and keep a log book of everything (including external factors), this is the best way to build up a good picture and when/if something needs to be addressed.

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[Clare]

Very happy with today’s Leg session.. good energy, good focus and decent strength. Gym was pretty empty too, which is always a bonus!
Had 2 meals since and just want to sleep now.

LEGS 3

DB lying hamstring curl – 2 sets of 8-10
V squat – 2 sets of 8-10  
Narrow smith squat – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg standing ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Toe press – 3 sets of 10-12 reps, 1 min rest in between

 

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[Clare]

Ashwagandha is fine to take post Graham. You essentially want to avoid any Supps with anti inflammatory properties immediately post workout. I personally would avoid antioxidant supplements post too.

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[Clare]

I would just eliminate it for a while to see if it is the rice causing the problem and then reintroduce further down the line. There are plenty of other carb sources you can use in it’s place. I think generally it’s wise to use as wider variety of foods if possible as opposed to sticking to the same source for every meal.

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[Clare]

Thanks @mac1969 .. Appreciate you checking in.

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[Clare]

Today is a rest day. I had some dry needling treatment on my elbow/forearm earlier this morning… Ouch, that hurt! The tension in my forearm seems to have eased a little. I think it’s just going to be a case of rest, smart training and additional anti inflammatory supplements to get on top of it like I’ve done before.

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[Clare]

I just wanted to point out that the decision to use a small amount of assistance this year wasn’t taken lightly. I’ve been lifting weights throughout my whole life ever since my teenage years and have competed naturally for 5 years, winning a British Championships and getting some high placings at International shows, so I would always advise young lifters or competitors to maximise their natural potential for as long as possible before considering adding in any kind of assistance. You can certainly still progress and achieve at a high level without. I feel I’m at a point now where I’m noticing plateaus. I may still make improvements, albeit very slow and minimal, but at my training age, adding a small amount could potentially help and possibly minimise muscle loss when dieting. This certainly isn’t an excuse not to put the work in as I absolutely will and have proved that and will still need to. I know a lot of girls that follow me look up to me as an example of someone who can achieve at a high level naturally and that’s still the case and I would encourage it. I spent several months reading, researching and talking to knowledgeable people before making this decision, so I hope this is understood.

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