[Clare Barks]

Hi Kieran. You still have a fair bit to lose before you’ll be ready to enter a successful gaining phase. If you start gaining again now, whilst still holding a decent amount of bodyfat, you’ll only end up having to cut again in a few weeks. Your body will be far more responsive to building new tissue if you start from a leaner point.

How much you need to lose is impossible to answer, but in all honestly I would say at least another 5kg imo. You’ve done a great job so far, so you want to do this properly and not waste your hard work.

I would add in daily structured cardio now, in addition to your step count, if you’re not already doing any.

Hi Clare, thanks for the input, fully understand and I 100% want to do it properly so will follow the advice. In terms of cardio, how would you incorporate it? First time really doing a cut like this so I’ve no idea[/quote]

If you’re not doing any at all, then start with 20 minutes a day, first thing in the morning. You can increase the duration as you go to increase the calorie burn.

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[Clare Barks]

Hi Kieran. You still have a fair bit to lose before you’ll be ready to enter a successful gaining phase. If you start gaining again now, whilst still holding a decent amount of bodyfat, you’ll only end up having to cut again in a few weeks. Your body will be far more responsive to building new tissue if you start from a leaner point.

How much you need to lose is impossible to answer, but in all honestly I would say at least another 5kg imo. You’ve done a great job so far, so you want to do this properly and not waste your hard work.

I would add in daily structured cardio now, in addition to your step count, if you’re not already doing any.

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[Clare Barks]

Just be patient and let it heal. Avoid anything that causes too much pain and gradually incorporate exercises back in once the pain has eased.

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[Clare Barks]

I agree. That post workout meal is very quick digesting. I too would drop the honey and jam. Adding banana is a good idea or some dark chocolate. Alternatively switch the COR to oats.

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[Clare Barks]

Today is one of my Leg session days. I usually train at Primitive, but went to the camp instead today, so did a slightly different set up. The gym was nice and quiet and I managed to get a really good session in.

I did the seated leg curl, squat, leg press, leg extension, GHR and finished with some sled pushes.

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[Clare Barks]

Increase steps first to 13,000 daily.

From there I would the drop fats a touch.

Cardio could then be increased before anymore dietary changes, but if you need to pull food further after these changes, then look to dropping some carbs from your rest days.

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[Clare Barks]

How much rest are you taking between sets?

I would personally take longer between sets to ensure I’m completely recovered and ready to go again. If that’s not helping the issue then, then I agree with the above. You need to switch from Full body to Upper/Lower.

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[Clare Barks]

A rest day today. A run first thing and a morning of posing clients, then an afternoon spent with the family.

Excited to get back in the gym again for a Leg session tomorrow.

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[Clare Barks]

How much rest are you taking between sets?

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[Clare Barks]

Just match movements to your workouts as much as you can with the equipment available and make a log of your lifts at each gym you go to. Aim to progress on those each time you visit and hit the same session.

You’ll still be making improvements and moving forward if you’re putting the effort in.

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[Clare Barks]

A super session at the camp gym this morning. An empty gym and energy levels and connection was really good today, with progression on the belt squat and glute drive.. Can’t complain!

I’ve had an afternoon at home catching up on some work, doing a bit of cooking and preparing the house for my husband to return for the weekend. My youngest daughter is also having a friend over for dinner tonight.

Seated ham curl x2
Reverse Hyper x1
Belt Squat x2
Glute Drive x3
GHR x1
Sled pulls x 2 lengths

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[Clare Barks]

There’s a similar thread here, so the responses may help you too:

Balancing calories on rest and training days – Diet – Trained by JP

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[Clare Barks]

It’s totally up to you. Do what works for you.

If you’re not very active on your rest days, then it makes sense to lower calories and then add more to training days to support your performance and recovery.

If your energy demand is still high on rest days, then a linear approach across the week might be more suited to you.

Adherence, appetite, digestion and sleep will all come into play too when deciding where to place food.

Set up your diet to suit your own needs.

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[Clare Barks]

I think Omega Pharma pro, K2&D3, a decent multi vit + min/greens and Creatine should be staples for health.

If budget allows, I would add Love Heart and Cure-Coming to that.

Anything additional need for supps will come down to specific needs, such as joint health, sleep or stress management.

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[Clare Barks]

Count everything, but I would make sure you hit your target protein from complete sources.

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