[Clare Barks]

Increase calories to at least maintenance or slight surplus until you are fully recovered. Being in a deficit will hinder your recovery time.

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[Clare Barks]

How long have you been cutting and how much body weight have you dropped so far?

I would generally advise to stick to the same split that you’ve been doing during your gaining phase, into your cut.

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[Clare Barks]

Legs today. Not a bad session. Energy levels were pretty low (still getting investigated as to why my bloods indicate anaemia, despite no cause being found).

Anyhow a good session all in all. I just took my time and rested well between sets.

Lying Hamstring curl x 2
Adductor x1
Banded Hip Press x3
Leg ext x 2
Single Leg Glute machine x2 each leg
Abductor x2

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[Clare Barks]

To add.. that is why I never say ‘Good Luck’ to anyone; because if they’ve done all they can to be or do the best they possibly could, with their situation, then luck doesn’t come into it. What will be will be.

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[Clare Barks]

Some people are more fortunate than others in where, when and how they are brought up, as well as what they have access to. However, if you choose to make the most out of the situation you’re in, then you are controlling your own path and that doesn’t come down to luck. That comes down to how you decide to perceive a situation and what you’re prepared to do to make the most out of what you have.

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[Clare Barks]

agree with the others – Take a couple of days rest

Would you guys recommend anything to take to help recover faster? Atm I’m having the lemsip drinks and ibuprofen here and there. My throat is killing and headache too. Thanks all[/quote]

Increase your intake of Vit D, Vit C, Vit E, Zinc and Cure-Coming, drink plenty of water. Bee Propolis is another good supplement to help fight bacterial and viral infections. Other than that, just rest and ride it out.

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[Clare Barks]

Today has been a lovely rest day. I did a run this morning, which is always a great start to a day. I then did a few jobs around the house, before heading to the studio for a couple of in-person posing clients. I love catching up with clients and seeing them progress over the weeks, months, years.

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[Clare Barks]

If your main focus is building muscle and getting the absolute best progress you can, then you need to take your recovery seriously. Cardio is great for heart health, digestion, appetite and mental health, but if it’s impacting your main goal, then reduce the heart rate and if necessary, duration/frequency.

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[Clare Barks]

I take one cap in the morning and one in the evening, but the key point is to take it away from the workout window.

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[Clare Barks]

It’s not unusual to need the toilet in the night, particularly if you stay well hydrated, and even more so if you’re lean as the body is less able to hold onto water.

Sometimes, however, we need the toilet because we’re awake, we don’t necessarily wake because we need the toilet (If that makes sense!), so make sure you’re doing everything you can to set yourself up for a good sleep each night and get quality, deep sleep.

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[Clare Barks]

A good Leg/Glutes session today. First time doing this after my few day’s break, but strength was good and I matched previous numbers from my last session, so happy with that.

I’ve had a pretty busy afternoon of clients since. The competitive season will soon be kicking off, so the work is beginning to ramp up.

Seated Ham curl x3
Belt Squat x2
Single Leg Leg press x2 each Leg
Glute drive x3
GHR x3
Sled pushes 2 x 2 lengths, Sled pulls 2 x 2 lengths.

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[Clare Barks]

With Gastritis the key is to avoid anything that may irritate the stomach lining eg. acidic, spicy, fatty, fried, high sugar and processed foods, as well as caffeinated drinks. You want to eat pretty bland, plain and low fat foods such as lean meats, fruits, vegetables, whole grains, low fat greek yoghurt and only use the purest whey Isolate if you want to use a protein powder. Also drink plenty of water throughout the day.

I had a client with gastritis who found supplementing with Glutamine, Deglycyrrhizinated licorice and Zinc Carnosine beneficial.

I think slippery elm could be good for the gut lining too.

Clare thank you very much,it means a lot for me! it is clear what i have to do. I think i also have a problem with oats and whole wheat bread,so that is going to go out! sticking to COR,turkey,chicken and stuff like that! Thank you again[/quote]

You’re welcome. Keep me posted on how you get on.[/quote]

Sure! starting today!i hope it will be ok when i implement all this things you told me[/quote]

i have one more question ! do we consider steak lean meat or? thanks[/quote]

You could try some lean steak mince and see how you get on.

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[Clare Barks]

I agree with Ryan, increase calories by 3-500 a day and see how your body responds. You can then add more food/decrease output as needed to see a slow, steady gain from here.

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[Clare Barks]

A busy rest day of work, running errands, getting an eye test, a bit of shopping and some cardio.

I still have a few jobs to tick off the ‘To-do’ list before I’m done for the day, but it’s slowly getting shorter and I’m feeling accomplished 🙂

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[Clare Barks]

With Gastritis the key is to avoid anything that may irritate the stomach lining eg. acidic, spicy, fatty, fried, high sugar and processed foods, as well as caffeinated drinks. You want to eat pretty bland, plain and low fat foods such as lean meats, fruits, vegetables, whole grains, low fat greek yoghurt and only use the purest whey Isolate if you want to use a protein powder. Also drink plenty of water throughout the day.

I had a client with gastritis who found supplementing with Glutamine, Deglycyrrhizinated licorice and Zinc Carnosine beneficial.

I think slippery elm could be good for the gut lining too.

Clare thank you very much,it means a lot for me! it is clear what i have to do. I think i also have a problem with oats and whole wheat bread,so that is going to go out! sticking to COR,turkey,chicken and stuff like that! Thank you again[/quote]

You’re welcome. Keep me posted on how you get on.

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