Hi Guys,

Around the middle of March I picked up a bit of a strain in the clavicular region of my chest which sort of crept up on me post training as opposed to occurring in a catastrophic fashion. I gave it a week which helped it subside slightly however was in a photoshoot prep at the time so made the stubborn and probably somewhat…

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Brilliant thanks again Sara

Thanks for the response Allison, similar to my response to Sara, have you any recommendations for a good routine to follow in regards to stretching/mobility?

Thankyou so much Sara that’s really helpful and insightful. Your geography is spot on Wimbledon is very close so i’ll definitely check the physio out, thanks for the recommendation. In regards to the mobility drills, have you any recommendations for specific routines to follow, maybe a youtube video or insta page? I always feel a bit lost…

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Morning guys and girls,

I twanged my lower back around 12 days ago, tbh it’s happened a few times over the last year and It’s always the right hand side of my lower back, I think failing my last rep on the hack squat and potentially going into a bit of lumbar flexion may have been the trigger but whatever it was, after my lower session it…

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Thankyou Peter and Allison, issues that were affecting me before have seen major improvements already so really happy and I’ve still got they iso in. Onwards and upwards!

Hi guys,

I’m starting a low FODMAP diet today to try and figure out some issues with digestion and was wondering if there is any supplements I should avoid? Currently taking a pretty basic stack comprising of Omega Pharma Pro, The one, K2+D3, Vit C, Digest Pharma Pro, Creatine, Performance Fuel Intra and when needed unwind post workout. I’m…

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Good Evening,

A good friend of mine, who competes in Athletics in the US as a student athlete, is currently looking to get some bpc 157 to assist in the healing of some injuries that he is currently struggling with and I was wondering if anyone could point me in the right direction in regards to a trusted source as I want to give him a hand but…

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I’ve recently switched to doing lateral raises SA which feels great but in doing so have come across something that I can’t get my head around so was wondering if anyone had some input to help me find the answer. So when doing single arm I am stronger, and by a considerable amount as well, than when doing double arm. Now I can’t figure out if…

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Thanks for the advice as always

Hello,

I’ve been suffering from pain on the inside part of my wrist, right around the head of the ulna. The pain is magnified by flexion/extension as well as when I supernate my wrist. There was no catastrophic event that caused the pain, however it did occur in the evening after a training session where I was doing some exercises that I…

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Morning Guys,

I’ve recently started running Upper/Lower and am learning a lot and making adaptions to my programming as I see necessary. I started off with three rotations as recommended however the main issue that came along with this was deadlift/erector frequency, as it was programmed into one lower session out of three, resulting in a…

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Reposting this as the first post I made was layed out horrendously. I’d appreciate any feedback, three rotations here as it is what I saw JP Recommend in the past.

UPPER A

3 x Cable Crunch

2 x Flat DB Press

2 x High Incline Smith

2 x Seated Tricep Dip

2 x Bent Over Row

2 x Cybex SA Row

2 x Mag Grip Pulldown

4 x Lateral

3 x Pushdown

2 x Pec Dec

LOWER A

3…

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Upper A Upper B Upper C

3x Cable Crunch. 3x Cable Crunch 3x Cable Crunch

2x Flat DB 2x Atlantis…

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Well that’s unfortunate, I tried to lay it out so it was easier to view but once posted any spacing between sessions has been removed….

Hi, I’ve made an upper lower split that I plan to follow however it is my first time following this split and would therefore appreciate some feedback. I’ve got three rotations:

Upper A Upper B Upper C

3x Cable Crunch 3x Cable Crunch 3x…

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Hi Clare,

I was actually meaning to make an update on this topic but I appreciate you checking back in. So I have been having COR as my pre workout meal and I am happy to say that it definitely has had a massive impact. Although I do still pass some wind I’m not dealing with anything as bad the symptoms that I had beforehand. Thanks for the advice.

I’ll give it a go, I’ve quite disliked cream of rice in the past but i’ll try again, any decent combos that I could try? Or at least what is a default whey iso flavour that matches with many COR flavours (as they whey is expensive relative to the COR)

Majority of the time I have had Oats/Milk/Whey/PB/Honey in as the preworkout. More recently Bagel/Jam/Banana has been the choice of food. Experienced the issue with both.

Peter as of right now I am taking a 30 minute walk upon wake around 7.30am, consuming 1.5L water pre training, first meal goes in around 8/8.30 and consists of 4 Eggs, 1x Bagel, 30g Jam, 1x Banana and then I go train around 10am.

As previously mentioned though, after different morning meals as well as more meals preworkout, the problem… Read more

I had the same issue when it was oats pre workout

Peter as of right now I am taking a 30 minute walk upon wake around 7.30am, consuming 1.5L water pre training, first meal goes in around 8/8.30 and consists of 4 Eggs, 1x Bagel, 30g Jam, 1x Banana and then I go train around 10am.

As previously mentioned though, after different morning meals as well as more meals preworkout, the problem is…

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Marc I am currently trying to devise a meal plan however this issue I am facing is making it difficult and I’m trying to work out what is causing the problem and fix it before I have a plan set out in stone. I would defo say that I eat to fast at times especially post workout which could be causing me to swallow air, so that’s something I…

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Allison thankyou for your advice. That’s very interesting as I think that I do tend to take a big breathe, brace, complete a rep and then exhale potentially. I’ll take a look at the resources you provided as well as getting checked out by a doctor. In regards to the lifting belt I do not use one. Thanks again.

Any stimulants pre workout?[/quote]

No stimulants

I removed carb powder (Performance Fuel) and the problem still persists

I made a post a few months ago regarding my digestion highlighting the issue that I am facing which is just constant wind, typically and noticeably after my training session. It doesn’t seem to matter what it is that I eat post workout, it causes me to pass a lot of gas continuously into the afternoon/evening. I have no other symptoms of…

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Thankyou guys

Hi Guys,

Does anyone know of any good sources in regards to warm up/stretching/ mobility protocools. I often feel very tight and sore in my lower body and recent lower back injury (which I suspect is linked with tightness in the hamstrings) has led me to start taking mobility and stretching more seriously, so if anyone can point me in the…

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Hi guys just a couple queries I had regarding intensifiers. Firstly I am aware of the exercises that I like to implement intensifiers onto, however I am unsure of how frequent to implement these in a single session as I i’m unaware of whether i can effectively recover from this or not. Also should the type of intensifier remain consistent week…

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Following on from a previous post I made regarding digestion difficulties post workout, I was wondering if anyone had some suggestions for me in terms of easily digestible food that I could try for my post workout meal. I’m aware I need to find what works for me however if anyone had any suggestions that would be great.
Cheers

Yeh I was thinking of trying the pre meal post workout to see if it digests well post workout as I never have any issues with it before the gym

Intra workout 25g Performance Fuel and I’m eating within the hour of post training

Thanks for your insight Clare very helpful, my thoughts were the same as yours regarding being in the wrong state to digest food post workout however I build up a big appetite when I train for the most part therefore it is difficult to withstand eating as soon as I can.

Hi mate during training is 1.5 litre and that consists of 25g performance fuel/ 5gcreatine mixed with water. Post workout food varies but it seems whatever it may be I eat there is always issues and I tend to always eat within the hour after training.

I always tend to eat within an hour of training however on average I’d say about 30-45mins post training. My pre meal is 80g oats, 15gPB, 15g Honey, 80g Blueberries, 40g Whey and Milk and for intra I have 25g of Performance Fuel and I add my creatine in there as well.

Hi guys,

An issue that I’ve been dealing with for a while now is post workout digestion. Any meal post workout just leads to alot of gas and gastric distress and I was wondering if anyone had any suggestions on how to manage this? I was thinking the most obvious one being wait longer after training to eat however the issue is I am often very…

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Hi,

Wasn’t sure of the best place to post this but it ties in with the diet that I will be starting soon so guessed this was my best shot. I was wondering the best setup for checkin photos, such as in shade, in the sun etc etc?

Cheers

Hi there,

The new gym I am training in has the Watson hydraulic hack squat and I was wondering if anyone is familiar with this piece and if they could recommend the best angle to set it to?

Cheers

Hi, although i’m not hugely bothered with this in my own training and am aware it’s not something I should be focussing too much on, I was more so just intrigued if there is any science behind which should come first in a leg day between a lying and a seated curl? Also where to chuck in a standing curl? Cheers

Cheers for the replies, looks like I’ll be investing in an air fryer then! Just needed to know a good method without too much oil due to calories.

Hi, does anyone have any suggestions for how to make tasty (ish) potatoes, without using oil and such to get a nice crisp from them in the oven?

And how often would you add the 1x 25 mins cardio in, x1 a week then increase as needed?

Cheers Clare

Ok understood, thanks for the advice.

Hi Everyone, I’m going into my first fat loss phase soon and am currently trying to set out a plan for how I’m going to reduce the calories over time. The deficit would start around 2400 calories after tapering back from my surplus and spending some time at maintenance. I was wondering if this could be a valid approach, enabling me to not drop…

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