Clare
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I woke up feeling very fatigued. I also had a headache, which is something I rarely suffered from. I decided to go for a walk and do an online Yoga session this morning, instead of going to the gym. Back in my competitive bodybuilding days, ignoring my body and pushing through was very much the mantra, but now I’m all about listening to my body, nourishing it and taking care of my physical and mental health. I’ve just done some online work and rested this afternoon and feel so much better for it.
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I haven’t heard of them, but if they test via finger prick instead of a blood draw, then I wouldn’t bother. The results of a finger prick won’t be as accurate.
Companies such as Eval Blood Analysis and Youth Revisited offer a quality, reliable service.
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Today’s a rest day. I did a 7km run after my first meal this morning, then caught up on a few jobs around the house. My husband and I popped out for a walk and a coffee this morning, then did a bit of shopping. I’ve been watching the England v Jamaica Netball match this afternoon, and we’ll probably watch a film together later after I’ve cooked us some food.
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It depends what your goal is right now and whether you need to do that additional cardio on training days. Ideally I’d keep your cardio away from your resistance training or on rest days, but if you’re in a cut, then you just have to get it it when you can.
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Today was Legs. A friend of mine jumped in on this session with me, which was really nice. I do love training alone, but it’s also nice to have someone to bounce off every now and then.
Strength and energy feels good right now.
Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Walking Lunges x 2 lengths
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Creapure is just a brand name for a pure Creatine Monohydrate. Both Creapure and creatine contain the same active ingredient, so as long as you’re buying 100% creatine monohydrate from a reputable company, I wouldn’t worry. tbJP Nutrition offer the most cost effective 100% creatine monohydrate, which we all use.
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Today has been a rest day from training. I did a lovely run first thing this morning.. it seems to have rained non-stop for ages now, so it was nice not to get soaked! I then got some work done, before going to get a chiropractic and deep tissue massage treatment. I always feel incredible after these appointments, getting clicked and moulded back into place!
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I would definitely bump food up now. As appetite is a struggle for you, I would just make small calorie increases once bodyweight has held for a couple of weeks and/or performance has stalled. I’d also add in small walks before meals to stimulate the appetite and include calorie-dense, low volume foods in your diet as Hilly has suggested.
Digest Pharma Pro and In-Sure may also help with digestion and the utilisation of carbohydrates more efficiently.
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I went in and did a full body this morning. I missed yesterday’s usual legs due to appointments and Yoga was cancelled, so I figured a full body today would be the best option.
2 Pull movements, 2 Pressing movements, 2 Leg compounds, 2 leg isolations and 2 arms, followed by some core.
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Thanks for all the answers. Would staying at 62g of fats continuing on my cut be ok then?
Until fat loss stalls and you need to increase the deficit, then you may need to drop further.
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Generally fats will inevitably have to come down lower towards the end of a cut, so don’t worry about dropping lower. They don’t need to stay low as you transition back into a gaining phase.
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My husband’s had various hospital appointments today for his post op follow up, physio and new MRI for the next shoulder, so I got an early run out of the way this morning to be on hand to drive him around. I got some some Christmas shopping in and am just getting on with a bit of work now before going out to take him to his last appointment.
I feel much more relaxed this year with my training and schedule. Even though I still love and thrive off routine, in the past I would have been extremely stressed and adamant that I couldn’t deviate from my training or take a day off, which served the purpose at the time and the only way to become an excellent competitive bodybuilder, but now that isn’t my goal, I feel much more at ease with myself and present with my family and friends.
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Insulin released from any carbohydrates can enhance creatine uptake into muscle cells, leading to better absorption and saturation, so having creatine with some carbohydrates makes sense. You can have this at any time of the day though.
Cyclic dextrin has a lower glycaemic index compared to maltodextrin and a unique branched structure that allows for rapid absorption. This allows for a more steady and sustained energy release and minimises any gastric discomfort.
You can combine the cyclic dextrin and creatine peri workout.
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Today’s been a rest day, kicked off with a 10km run this morning. Then it’s just been a mixture of work, Christmas present wrapping, shopping, food prep and a walk. A pretty productive day so far!
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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I wrote a post on Supplement timing on the tbJP Nutrition IG page that you may find useful:
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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