Corinne
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I wouldn’t stress it at all
just get better
on the grand scheme of things 24hrs fasting wont make a difference 🙂
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Brendan – typically I favour protein and carbs pwo as we are aiming to replenish glycogen and ensure we repair and recover from the session
fats would slow this down
the high carbs pre bed would also increase your serotonin so you will sleep really well! haha so fats in my opinion aren’t necessary – I would go my usual pwo appraoch regardless of the time of day
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well get better first before worrying about diet and cardio!
if 1200 is maintenance then try increasing this by maybe 100kcals and see what happens, reduce your cardio by 5 mins too
make sure the structure of your diet is as optimal as possible too
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happy Tuesday everyone 🙂
Weight – 152.6lbs
goooodbyeeeeee sub 152 haha
QUADS today
was nasty as usual and strength was good..we did the same session as the last quad session – to reiterateleg extension
banded hack
banded leg press
prone ham curl
single leg seated curl
adductor
abductor
calveswe have lats tomorrow – so will update ad per usual
listening to a ton of Chad videos and its making me REALLY want to do a powerlifting meet …I absolutely promise you that I will hit a 550kg total and re take my title as all time UK female lifter….
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no problem paul 🙂
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progress into bake-dog life? haha
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yes it does reduce the load of the latter exercises – but this is purpose of it, so we can reach muscular failure with LESS load therefore less CNS stress
these moves aren’t power moves, we are focusing on contraction and stimulation, so it doesn’t matter really if an exercises is slightly less strong then you would be fresh…as we are going to muscular failure at that moment in time.
does that make sense? 🙂
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what exercises have you been using? and what rep ranges?
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hey adam
how come you didn’t hit your food targets today?trainedbyjp@hotmail.co.uk |
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although…think about your legs if you do use a weighted vest and stairs…you don’t want to cause too much damage and hinder a nasty leg session!
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So today after rest day
weight – 151.8 lbshad my 3 day check in with Stefan – he wants to see 152 of over as a baseline, no more going under that – if I do we up the food…ill update him again in 3 days.
I have 3 consecutive gym days now so I’m confident Ill hit a new high and be over 152 every day.
reduced my steps per day to 13.5 now…as much as I hate to do it…
got my T3 blood result back – sitting in the middle of the range so that’s good as expected really as I am using 25mcgs t3 per day
still awaiting the other thyroid readings and full sports check
CHEST AND BICEP SESSION TODAY – trained in strength
was a good session – strength was actually really good – progressed on everything which is cool 🙂if I don’t have a cracking set of shoulders, arms and a shelfy upper chest by October,…I will seriously retire..bake for a living and own 10 dogs haha
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James all my meals are mixed
I have carbs in every meal now both on rest and gym days 🙂the largest carb meal is still pwo – the rest are distributed very evenly
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Paul – I am female…so I don’t PCT – as I don’t need to restore HPTA
also I wouldn’t use anything at all…so no cruise – its simply on or off
and no I don’t sustain everything…I lose strength, recovery, hardness, fullness…all the same as males.
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morning all 🙂
yesterday – 152.8
session was fab – banded deadlifts are awful…but necessary lol I did 3 sets of 10 aiming to save a rep on each set – I was going to stick with 125 for all 3 but I did
125
130
132lying ham
instead of the banded SLDL I did a weight hyper – this felt really good
high and wide leg press
I did some quad work on the pendulum because I had to as its my favourite lol this burnt my quads and felt great
only leg extension drop to finish them off
adductor
abductor
calvesTODAY – SUNDAY REST DAY – 151.6
so weight dropped which I’m VERY surprised by so I will see what I am tomorrow and update Stefan – hopefully will have my blood results too so I will share those on here 🙂trainedbyjp@hotmail.co.uk |
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haha 🙂
2 questions…
how lean are you?
whats your next goal and target date?trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.