[Clare Barks]

A rest day for me today, so just the usual cardio, work and life stuff to get through. I also had some more repeat blood tests done this afternoon.

Other than that, nothing really exciting to report! I hope you’re all having a good week so far.

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[Clare Barks]

Are you looking leaner? You need to factor in how you’re looking, as well as scale weight, particularly if you’re assisted.

If you’re not looking any leaner and this is your rate of loss, then you need to increase the deficit to keep things moving.

I think I’m getting leaner yeah. Sadly I slept on taking pictures.

I’m just wondering: Isn’t it extremely weird to not lose weight for the amount of calories vs size/weight/activity?[/quote]

Regardless of what calories you’re on and activity you’re doing, the fact is that your scale weight is hardly budging. This isn’t too concerning if you are visually getting leaner, however if not, then you need to increase the deficit. Everyone is different. Some need to go lower in food and higher in output than others to lose bodyfat.

Taking regular pictures would be very useful here to give you a more accurate idea of what’s going on.

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[Clare Barks]

Are you looking leaner? You need to factor in how you’re looking, as well as scale weight, particularly if you’re assisted.

If you’re not looking any leaner and this is your rate of loss, then you need to increase the deficit to keep things moving.

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[Clare Barks]

If you feel good doing this, you’re gaining weight at a reasonable rate, performance, recovery, adherence and digestion are all in a good place, then there’s no problem.

You may find that as you push food higher, that you’ll need to add more food to a NTD to avoid digestive issues, but aside from that it makes sense to me to lower carbs and food on a NTD as energy demand is lower, and it’s a good way of keeping insulin sensitivity in check.

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[Clare Barks]

I’m with Kam here. It will likely be caused by a mechanical issue, tightness in muscles surrounding the IT band or friction causing inflammation of the IT band . I would get to see someone to assess your movement patterns first and look at any possible imbalances.

Soft tissue work can help, alongside correcting any movement pattern issues.

I would rest for a few days while you get to see someone to allow any inflammation to subside, then once you get back in the gym, build your loads back up slowly, ensuring excellent form. Avoid any movements that cause direct pain.

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[Clare Barks]

Another really good leg session today. I had to do a slightly earlier session this morning, due to clients booked in for the rest of the day, which wasn’t an issue.. just a case of ensuring meal times were shifted.

Since then I’ve been in the studio with posing clients and back now to get a walk in.

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Hip Press x3
Leg ext x 2
Abductor x2

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[Clare Barks]

Science still stands and the fundamentals of bodybuilding are based on science, however, the problem with alot of people today is that the focus is on the things that aren’t relevant for the average bodybuilder. Social media has created a place of confusion, where wannabe professionals are trying to sum up business by complicating the most simple acts of building muscle through fancy terminology or people are trying to find a magic secret or an excuse for their lack of progress.

The fun has been taken out of going into the gym and simply training hard. You don’t need to know science to know that overloading a muscle frequently and eating well will build new tissue.

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[Clare Barks]

I would personally stick to a Push, Pull, Off, Legs, Off, Repeat set up, but add extra biceps to the beginning or end of your Leg day.

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[Clare Barks]

It’s very difficult for us to diagnose over a forum. You’ll have to see a specialist to get more of an idea of exactly what’s going on. Common causes of pain in the areas you describe would be an impingement or tendonitis, but tests and scans would need to be carried out to determine which.

The best thing you can do initially is rest to allow some inflammation to subside. Use anti-inflammatories if you need to. Then it will be a case of introducing movements again gradually, avoiding anything that causes too much pain. Tendon strengthening exercises may help too (Plenty of videos on you tube for this).

Using supps such as Join-In and Cure-Coming consistently will help with connective tissue health, as well as inflammatory control.

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[Clare Barks]

A good Upper session at the camp gym this morning. I added in a shoulder press and dips today in place of the incline chest press as they have a new shoulder press machine that I wanted to try.

A really good session all in all 🙂

Close grip Lat Pull down x2
Machine row x 2
Reverse Hyper x2
Machine RDL x2
Shoulder press x 2
Dips x2
Tricep ext/DB Bicep curls x 3

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[Clare Barks]

Prepare is an All-in-One Pump + Stim + Focus pre workout.

So, in answer to your question, Yes it contains stimulant.

If you’re after a Stim free Pump product, then you want Pumpage.

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[Clare Barks]

Clen will deplete Taurine from the body, so I would supplement with this to help with the cramping. Ensure you’re taking in all other electrolytes too.

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[Clare Barks]

Rest days are important. You may have felt ok to train on that day, but eventually if you continuously disregard your rest days, then fatigue will creep up on you and your progress will suffer. This is assuming you’re training with true intensity.

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[Clare Barks]

When was the last time you took a de-load/rest? Sleep disruption and a decline in performance could be an indicator that one is due.

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[Clare Barks]

A very busy work and admin day today, as well as getting the house sorted to start a fresh new week. I feel like I can function far better with a fresh, clean house!

I also got a run in first thing and aim to increase the distance again on Thursday. I’m loving the dark, cold mornings for my runs. Peace and a podcast 🙂

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