[Clare]

Back in for my usual reformer Pilates class this morning, with some good, advanced core movements. I’m really happy with the progress I’ve made during these classes and can really see and feel the benefits to my core.

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[Clare]

Whatever food you ended your mini cut on, just begin adding food again from that starting point. Increase by 300 calories initially and assess as you go.

If I do an aggressive mini cunt my calories will be quite low and I would be in a big deficit wouldn’t increasing slowly like that just keep me in the deficit for a decent while post cut?[/quote]

Then you add more food until you begin to gain again. Your maintenance will be different to what it was pre cut, so you don’t want to increase food by too much and pile the fat back on, so keep adding small amounts until your scale weight holds and you begin to gain.

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[Clare]

Whatever food you ended your mini cut on, just begin adding food again from that starting point. Increase by 300 calories initially and assess as you go.

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[Clare]

Today’s a rest day from the gym. I did a 5km run this morning, albeit slow, but with no pain in the glute, so I will gradually increase the distance now, and improve my speed when I feel I’m ready. I’m happy with the rehab so far though and it seems to be healing well. I’m pretty sure it all stems from the extreme hills I had to tackle on holiday to get down to the beach and back for my daily runs. The niggles began in my shins, ankles and calves which migrated up to my piriformis.

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[Clare]

The gels and patches allow for a more consistent, stable release of oestrogen through the skin, which is why they are preferred over injectables. I would personally look at trying these first.

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[Clare]

Legs today, and no real issues with my glute. I can feel it gradually getting better now, since I’ve held back on the running. I’m still doing the stretches and rehab exercises too. My power feels much better, not quite at peak strength yet, but I can gradually build that back up again now.

More food again today, as I can feel I need it and scale weight is still down.

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

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[Clare]

I think eventually this will catch up with you. It may well be working for you right now, but I do believe that rest days are still necessary in order for your body to repair, adapt and build new tissue. If it’s the phycological element of needing to be in the gym, then you can always do some form of LISS cardio on your rest days, which can also help with recovery.

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[Clare]

I trained an upper session this morning. The weather is extremely hot today, so a very sweaty one, but really good.

I’m going to have some extra food today as I feel I need it. My scale weight is on the lower side of where I like to hold it atm, so I don’t want to drop any lower. I may increase my food for another day too, but I’ll see how I feel/look tomorrow first.

Lat pull down x2
Back row x2
Incline smith chest press x2
Shoulder press machine x2
Dips x2
Cable cuff laterals x3
Tricep ext s/s Cable Bicep curl x3

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[Clare]

Completely agree with the team here. You are far too young to take any kind of peds. Your mental development could be significantly impacted while you are still developing. Focus on your health and naturally supporting your hormone levels through diet, health supplementation and exercise. Don’t do anything too extreme, mange your stress levels, get plenty of quality sleep and eat a nutritious diet, rich in healthy fats, protein, quality carbs, fruits and veg.

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[Clare]

Today is a rest day. I did a very short, steady 2km run this morning, which felt ok. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning the house, doing a bit of work and I have a dental hygienist appointment this afternoon.

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[Clare]

Today is a rest day. I did a very short, steady 2km run this morning, which felt good. Any longer and I think the glute pain would have kicked in, so that was definitely enough for today. I warmed up well beforehand too and will gradually build the distance back up again when I feel I can.

Other than that, I have been getting on with cleaning the house, doing a bit of work and I have a dental hygienist appointment this afternoon.

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[Clare]

I don’t track personally, I just make sure to salt every meal with approx the same amount. Around 5g pink Himalayan salt or sea salt across a day is usually a good amount for most, but it will be a case experimenting to see how you feel. (Too much salt can cause excess thirst, bloating or higher blood pressure, while too little can cause fatigue, dizziness, muscle cramps, headaches or strong salt cravings). If you sweat a lot or train more frequently/intensely, you may need more.

Getting a blood test can show your potassium and sodium levels more accurately.

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[Clare]

I had a pretty good leg session this morning. I managed all movements with no pain. There’s still a slight loss of power and a slight pull through the glute, but at least I can still train legs while I work around this annoying niggle. It seems that running is the main trigger, so I need to hold back on that while I rehab.

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]

Hi R how are you getting on with this?

Any update on the process?

Hey mate sorry for the delay. just like that consultation and surgery all done. It was a complete tear. In terms of recovery i’m just training legs x 3 a week and light physio on the upper body.

How much bpc + tbh500 would you recommend? Currently taking 6iu GH as well[/quote]

I’d do 1mg morning and night of BPC157 and 1mg TB 500 and GHK CU daily for 6-8 weeks.

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[Clare]

Today is a rest day. I managed to do a very short, slow run this morning and it felt ok, so with the rehab exercises, stretches and sensible reintegration of running again, I’m hoping I can get over this little niggle and get back to full functioning capacity again!

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