[Clare]

I trained upper this morning. No training partner today, so followed my own plan and had a really good session. I really like this set up and had some nice progressions today.

Lat pull down x2
Back row x2
High Incline smith press x2
Dips x2
Tricep ext x3
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3

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[Clare]

The only time imo you leave a movement behind is when you have been hammering something for a long time. Perfected it , got very strong at it but that body part still lags / is behind.

That for me would indicate potentially there are better options

This would be my approach.

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[Clare]

I did a 10km run this morning, after my first meal, which felt really good. I then went to meet my Mum and Step Dad for a coffee and catch up. Back home now to get on with some work this afternoon. I’ll get out for a walk later on.

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[Clare]

Generally the leaner you are, the more you are likely to benefit from a re-feed.

After weeks of dieting, your body adapts, metabolism decreases and hunger hormones increase, which in turn will affect energy levels, training performance, sleep and recovery. A refeed will temporarily drop some stress and improve the above. How often and when to implement them will depend on the individual, but look out for things like a significant drop in energy, reduced performance, sleep disruption, extreme cravings, mental fatigue, a stall in fat loss and add them in when appropriate.

Diet breaks are generally more planned and go on for longer. These can be used to keep adherence in check, factor in a holiday or to slow things down if fat loss is too rapid.

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[Clare]

If you’re looking for peptides which could improve skin health, I would be looking at GHK-cu and KPV. TB500 will help with inflammation too, and BPC 157 for faster healing. KLOW is a blend that contains all 4, so this might be really beneficial for you to try. You can get that from Proforma Peptides.

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[Clare]

A really good leg session this morning. I had a bit of extra food yesterday, so was fully fuelled with plenty of energy. Some more progression in loads this week too, since building back up again post hamstring injury.

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]

Hi Jonathan. How are you getting on with this?

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[Clare]

I started the day with a 7km run this morning, which felt great! Then I have spent the rest of the day out with my husband. A bit of shopping, coffee and lunch stops, then a lovely walk along the coast.

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[Clare]

Second exercise in load 20 kg middle then rest of the load top, only add extra load to top peg 🙂

I would agree with this advice.

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[Clare]

No emergency burst pipes this morning, so I was able to get along to my usual Friday reformer Pilates session! We did some different advanced core moves this morning, which was challenging, but really good. I have a meeting and a bit of work to get through this afternoon, then my husband and I are going out for something to eat together later.

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[Clare]

To begin with get them to write a food diary to figure out their current calorie intake. From there structure a food plan, with the same calories, but with timing and food choices in mind to fit around their training and nutritional needs. Get them on a full body, every other day training plan, and from there, see how their body responds. You may find they begin losing fat and re-comping, you may find little change, or they may begin gaining weight. You won’t know what to do until you have this data. From this feedback you can then make a decision as to whether to keep things the same initially or focus on going into a deficit and encouraging more fat loss.

Ultimately to have a successful gaining phase, you want them to be as lean as possible, but initially as they re-introduce training, I would wait a few weeks, allow their body to adapt, recover well and get settled before going into a cut.

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[Clare]

No gym today. I did a 10km run this morning. I’m back up to speed with my runs now, since my hamstring injury and everything feels so much easier and more enjoyable. It feels good to run at full capacity again.

Aside from that I’ve had a couple of appointments to attend today and I have a bit or work to get through this afternoon, before my husband gets home later this evening.

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[Clare]

What are you concerned about? Do you have your latest blood test results?

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[Clare]

I had a really good leg session today. I also started the day with a short, fasted run as I felt energised and wanted to get out in the fresh air first thing. This afternoon I’ve just been getting stuck in to some work, and I have a bit of food prep and shopping to get done later.

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]

Thanks Clare, really appreciate the advice.

It does sound counterintuitive at first, but the more I think about it, the more sense it makes. I’ve probably got into a pattern where I’m spending too much time trying to “protect” my sleep, which may actually be reducing sleep pressure and giving me more opportunity to stay awake and think.

I’m going to try pushing bedtime back to around 9:30 pm for a week, keeping my 4:50 am wake time fixed, and only getting into bed when I’m properly sleepy.

I’ll also stop checking the time completely during the night and try to just accept the awakening rather than analyse it or calculate how much sleep I have left.

My room is already very dark and quiet, but I’ll also try the eyemask and earplugs to remove as many external stimuli as possible.

Hopefully breaking the pattern for a few days will help reset the association between bed and sleep rather than bed and “trying to sleep”.

Thanks again, really appreciate it.

Keep us updated if you do try this. Taking 3g Melatonin 30 mins pre bed may help during this time too.

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