[Clare]

Plan ahead and be prepared. This will take the stress away for you. There’s no need for travel or a holiday to completely throw you off the rails.

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[Clare]

Your weight is down unless im reading this wrong and as your in a gaining phase the obvious answer would be your definitely not eating enough.

However the caveat to this would be if you are looking much more muscular overall with improved body composition as this would indicate you have been able to drive a recomposition effect which may be a good move based on starting point etc

If not then you defo need imo a 2-300kcal bump

I completely agree with this advice.

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[Clare]

Sounds like it’s more of a mental association more than anything else. You’re remembering how you felt after eating and feeling nauseous and almost talking yourself into getting that feeling back.

I would write down all of the food you know you enjoy and can digest well. Don’t include anything that you doesn’t sit well or you don’t particularly like. Then create a meal plan. Keep macros at just above maintenance to begin with and meals at least 3 hours apart. Include plenty of fresh fruits, greens, quality meats and easily digestible carbs. If you can tolerate fermented foods, such as sauerkraut, kimchi and Greek yoghurt, these will be great for your gut health too.

On wake, have 10g glutamine and lemon juice in a big glass of water and do some kind of movement, such as a walk or low intensity cardio, before eating.

Take short walks before meals, if possible, to increase your appetite.

Avoid any energy drinks or pre workouts for now and stick to black coffee.

Once you begin your plan, monitor feedback and only increase your food when necessary, and slowly.

I would personally avoid any off plan meals during this phase too.

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[Clare]

I didn’t run again this morning, just to give my glute a more of a rest. I went along to my usual reformer Pilates class a little later in the morning, which was really good, and I managed to get a nice stretch in at the end too. Back home now to get some work done, and then I’ll spend some time with my husband later after he’s done a cycle ride.

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[Clare]

My first question would be, why are your sessions lasting 3-3.5 hours?

In terms of when to take your EAAs, I would just take them in one shot at a time which would be the midpoint between your pre and post meals, but I would first address your session set up and cut that time down. It seems unnecessarily long.

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[Clare]

Today’s a rest day. No run today as I went to see my therapist this morning to get some treatment on my glute.. and for an all over assessment. She did some thorough testing to begin with to rule out any structural or back issues or nerve impingement, and then did a mixture of chiropractic work, acupuncture and soft tissue massage. It does appear to stem from the piriformis area, but could also be the beginning of a tendinopathy or inflamed bursar, so I need to careful with what I do and make sure to rehab it properly.. and not just ignore it and continue my running!

I won’t walk later, as I want to completely rest today, so I’ll take advantage of the time and get some more work done this afternoon.

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[Clare]

It’s not worth the benefits if you can’t function during the day, so stick with what feels best for you. There’s no problem in splitting the dose am and pm.

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[Clare]

At some point fat loss will stall, and you can’t just keep reducing food, or performance and recovery may be hindered. Therefore increasing output will likely become necessary eventually. You don’t have to add it in straight away. Just hold it back as a tool to use when needed.

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[Clare]

I’d drop the clen and yohimbine on re-feed days, but keep the T3 in and consistent.

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[Clare]

I had a good leg session this morning, despite the tight piriformis. I surprisingly managed all of the movements with no problem. I could feel a slight tightness and some loss of power to the right leg, but was still able to get some quality reps in all exercises. I lowered the loads slightly and made sure I had perfect control throughout. Tomorrow I’ll go and see my therapist to find out exactly what’s going on, and hopefully get the tightness released.

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[Clare]

We don’t know for sure what the best protocol is, but I think running for 4 Months and then taking a 2 week break is a sensible approach.

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[Clare]

I had a really good upper session this morning. A solo session today as my usual Tuesday training partner has been away and isn’t back training until next week.

Tomorrow will be legs, so I’ll just have to see what I can do with this annoyingly tight glute until I can get to see my therapist on Thursday!

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]

This is great to hear! I’m really pleased that you’ve taken all of the advice on board and making some good progress. Keep the questions coming if you need any more help along the way.

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[Clare]

A good rest day so far. I managed a short run this morning, but I can still feel the tight piriformis, so definitely need to get that looked at this week, otherwise I’ll just make it worse running through it. Other than that, I’ve been getting on with some jobs around the house, tidying up the garden and will get stuck into some work, reading and research this afternoon.

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[Clare]

I think Glutathione is worth adding for it’s effects on inflammation, which can help calm angry skin down. The combination on GHK-cu, KPV and Glutathione should work really well.

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