[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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[Clare Barks]

Another good day. My weight has began to drop slightly over the last couple of weeks, likely due to me being ill, so I’ll see what happens now I’m feeling better and training again before making any changes.

I’m happy with where my body-composition is at right now, so if the scale does continue to drop, I’ll add in a bit of food and update my full diet on here.

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[Clare Barks]

Refeeds can be useful during a cut when training performance, sleep and recovery are beginning to suffer and you’re at a point where you’re struggling to function.
When deep into a cut, subconsciously you will start to move less and put less effort into training, your body will begin to get stressed and fat loss may stall as a result. A refeed will give you an energy boost, drop some stress, enable you to move more and train harder, which in turn can enable your body to continue to drop body fat.

Refeeds can also be useful if you’re dropping weight too fast.

Feeling small, soft and flat are all a part of dieting and doesn’t necessarily mean that a refeed is needed. You need to run flat for a period of time, before needing to take the foot off the pedal, so consider the points above before doing so.

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[Clare Barks]

If this was a one off, I would ignore and wait until you next train the same session. There’s no need to change anything unless you continuously find that you’re stalling or regressing on a particular exercise. You’re in a dieting phase, so continuing to progress across the board throughout will be difficult, so do all you can to maintain your strength if you can.

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[Clare Barks]

Magnesium, 1-3 capsules spread across the day, depending on your needs and if you take anything else with magnesium in it.

D3&K2 1-2 capsules per day, depending on sun exposure and blood work.

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[Clare Barks]

Today would normally be my upper-focussed session, but I jumped in on a circuit training session on the camp. It’s held by the unit ptis and is always a really tough session, but a fun challenge none the less! A mixture of Ball slams, farmers walks, bike sprints, box jumps, burpees and sled pulls, with an ab circuit to finish.

Then I’ve had an afternoon of work. My daughter wants to do some baking tonight, so I’ll get a walk in before we do that.

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[Clare Barks]

GDAs can be very useful during an offseason as our cells are much less receptive to storing carbohydrates when food intake is high, which can result in increased fat storage. As a result, health can be negatively impacted, as well as training performance and recovery.

Taking something like Berberine or INSURE with your higher carbohydrate meals will increase insulin sensitivity and allow your body to utilise carbohydrates more efficiently, keeping body fat storage to a minimum.

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[Clare Barks]

A productive rest day today. I did a lovely run this morning, blitzed the house and then got my head down into some work this afternoon. I’m hoping to get out for an evening walk while the sun is still shining later too!

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[Clare Barks]

Hi Bailey. Great job!

The initial bump in calories should see you in a surplus and begin gaining immediately. You’ll likely jump up in weight by several lbs to begin with, as this will largely be water and glycogen weight. From then on, as the scale stalls, reduce output and/or increase calories further. You want to see a steady average increase of around 0.5-1 lbs per week. Try a 300 calorie bump next as see how you respond.

Track your scale weight, body composition and training performance as these will all be indicators as to when to make another change.

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[Clare Barks]

Back in the gym today, feeling much better, so hopefully back on track now!

No noticeable loss in strength after a few days off and I ‘tried’ to be careful not to do too much seeing as it was first session back, but it felt good!

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

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[Clare Barks]

Hi Damien. I would add electrolytes to your intra drink. You can either use the TBJP EAAs plus hydration, alongside Sustain or Performance Fuel or use the stand alone Hydration product.

I would ignore the Boditrax measurements. A simple change in your hydration or inflammation can drastically skew results, so go by how you look in the mirror, alongside scale weight to track your progress.

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[Clare Barks]

There’s no point over analysing. There are so many individual factors that will play into how much muscle you can continue to build as you get older. Just focus on doing everything you can to support your recovery and listen to your body. There’s no reason why you can’t continue to progress, you may just need to switch your exercises/rep ranges or adjust volume more often.

You can only control the controllable, more muscle is a bonus!

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[Clare Barks]

I’m not quite 100%, but definitely feeling better, so I’ll hopefully be back in the gym tomorrow. I’ve done a couple of nice walks today, in between some work bits, so we’ll see what tomorrow brings!

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