[Clare Barks]

Another fantastic Leg session in the bag this morning. Everything seems to be falling back into place again and strength is improving, so very happy

Lying ham curl x2
Adductor x2
Hack Squat x2
Leg press x3
Leg extension x2
Glute machine x2

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[Clare Barks]

Firstly make sure you are on a set diet and a set daily step count and are following it accurately every day. If this is seeing you maintain or gain, then you need to cut some food and/or add in cardio to see you in a deficit and begin dropping fat.

I would drop 500 calories initially and see how your body responds. From then, you can add in cardio to increase the deficit further.. and then continue either cutting more food or increasing output as and when fat loss stalls.

I wouldn’t do an aggressive cut, particularly if you’re not experienced. Look for a nice, slow and steady scale drop of a an average 2-3lbs a week.

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[Clare Barks]

If you didn’t get all of your meals in yesterday and felt that unwell, I would take today as a rest day. Make sure you’re completely recovered, well hydrated and eating on track again before you go back.

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[Clare Barks]

Another beautiful, sunny rest day here. I did a fasted walk first thing, then saved my run for later in the morning, so that I could run in the sunshine, which was lovely. I had a couple posing calls to do with clients, then I went out for a late lunch and walk and along the quay front with my husband.

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[Clare Barks]

Complete as many reps as you can with good execution. Stop when you can’t complete another full rep with that same form.

This isn’t leaving any reps in the tank, but also isn’t forcing any reps by any means possible.

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[Clare Barks]

You want to get several MPS spikes throughout the day, ideally spread evenly apart. In order to do this you’ll probably need to eat every 3 hours, depending on how much food you need to get in, how high your protein intake is and how many hours you’re awake. If one meal is slightly longer apart though, it won’t be an issue.

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[Clare Barks]

I will drink them while training… and can I take them on rest days aswell?

No need. Eat your whole food meals split across the day. Don’t sip BCAAs in between.

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[Clare Barks]

Yeah that’s what I was thinking, I’m taking only creatine and drinking a lot of water (sometimes the Bcaa’s) but I’ve been thinking and don’t know if I should make my creatine intake to 10g

5g Creatine a day will be fine for now. You may as well use the BCAAs until they’re finished. Have one serving during training.

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[Clare Barks]

My other question is, do I need amino acids when I’m only 17 years old? I have also heard that it is not needed when u are younger than 18 years.

At 17, I’d save your money and eat plenty of whole foods. Get some Creatine instead.

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[Clare Barks]

A really good Leg session this morning. Back to full strength and progressing again

Seated Ham curl x2
Belt Squat x2
Leg Press x3
Glute drive x3
GHR x2
Leg ext x2
Sled pushes 3 x 2 lengths

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[Clare Barks]

While BCAAs may help to prevent muscle protein breakdown during intense exercise, they aren’t a complete protein, so we may as well get the full benefits of muscle growth and repair from all of the amino acids through an EAA supplement, without missing any of the BCAA benefits.

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[Clare Barks]

This will highly depend on your own individual needs, but as a minimum I would have:

D3&K2 – 1-2 caps (If not exposed to much direct sunlight, then you may need more, so I would go by blood work here)

Omegas – 6 caps a day, split 3 caps am and 3 caps pm

Magnesium – Generally 2-3 caps spread across the day (But will depend on whether you are taking other supplements that also contain magnesium)

Curcumin – 2 caps a day, split 1 cap am and 1 cap pm (But in times of high stress, hard training and high inflammation, more may be needed)

Creatine – 5g a day (Larger individuals, 10g per day)

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[Clare Barks]

Try having it at different times of the day to see if it sits better, try with or without food, or mixed with another drink. Also, I would reduce to 5g initially.

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[Clare Barks]

A lovely rest day for me today. A morning run, couple of walks, some chiropractic and soft tissue treatment and a bit of work in between. Perfect

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[Clare Barks]

Sounds like a possible nerve entrapment, but you would need to go and see a physio or therapist to get a full assessment to know exactly what’s going on. You can then make a plan moving forward.

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