[Clare Barks]

That’s not something we’re able to advise. I’d speak to your Doctor if you have concerns.

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[Clare Barks]

Another rest day, aside from a run this morning. Docs want to further investigate my low red and white blood cell count. They’ve been consistently low over the last few months and despite having what seems like thousands of follow up tests to find out why, nothing has been found yet. Everything else seems to be in range or testing negative for various infections and diseases. I’m going to continue to rest until all tests have been completed and I’ve had another consultation with the Doctor. Anyway, aside from that, I’m just cracking on with work and usual life stuff!

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[Clare Barks]

Non negotiables would be Oh Mega Pharma Pro, Cure-Coming, D3&K2, Creatine, Multi Vit & Min/Greens Powder, Love Heart.

Anything additional to that would be catered to your needs, for example, Joint, sleep, stress, gut, hormonal support.

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[Clare Barks]

Just a walk first thing this morning, then a busy day of appointments, bit of work and a meet up with a friend. I’ll get out for another walk later on, then I have a posing client to see later this evening.

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[Clare Barks]

Heart health, improved fitness and recovery, appetite stimulation, digestion.

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[Clare Barks]

This is how I would set up your Supplements:

On Wake –

Glutamine

Greens

Join-In

With Meal 1 –

OH Mega Pharma Pro

Vit K2&D3

Vital Support

Love Heart

Cure-Coming

Multi Vit/Min

Intra –

Creatine

Cyclic Dextrin

EAAs

With Last Meal –

Cure-Coming

Vital Support

Heart Care

OH Mega Pharma Pro

Pre Bed –

Dream Sleep

Thanks Claire.

And thats all i’d need and could drop whatever else I’m taking?

[/quote]

In my opinion, I think this will cover everything. If you need additional digestive support, you could keep the enzymes in though.

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[Clare Barks]

This is how I would set up your Supplements:

On Wake –

Glutamine

Greens

Join-In

With Meal 1 –

OH Mega Pharma Pro

Vit K2&D3

Vital Support

Love Heart

Cure-Coming

Multi Vit/Min

Intra –

Creatine

Cyclic Dextrin

EAAs

With Last Meal –

Cure-Coming

Vital Support

Heart Care

OH Mega Pharma Pro

Pre Bed –

Dream Sleep

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[Clare Barks]

You say you’ve been ‘relaxed with tracking’, ‘hover between 12-15k steps’ and ‘Do around 30-40 mins cardio, may 2x per week’ .. So my initial advice would be to knuckle down and consistently stick to your diet, hit your target step count every day without fail and do 30 mins of cardio daily.

I also agree with Hilly in dropping the intra carbs now and adding in an extra meal to reduce the protein to 200g in Meals 3 and 4 and putting that extra 200g to Meal 5.

Follow that for a couple of weeks and see how your body responds, then adjust again when things stall by dropping more food and/or increasing cardio.

Without being consistent and disciplined every single day, you won’t be able to know what’s going on and won’t be able to make informed decisions.

Focus on getting as lean as possible first before starting a slow steady push up.

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[Clare Barks]

I’m taking this week as a rest week and will just be doing runs and walks. I need some further blood tests taking over the next couple of days and I have a busy week of work ahead. My husband is also home for just a few days before going away again, so I will hopefully get back to the gym again at the weekend.

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[Clare Barks]

Have you recently come out of a cut? What have you been doing over the last few months?

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[Clare Barks]

Yes adding in calves and abs on rest days would be fine. You’ll be able to recover from this without it taking away from your main sessions.

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[Clare Barks]

Today has been a rest day. I had some blood tests taken first thing, then got some work done before a bit of a personal emergency, so the rest of the day has been taking care of that and now catching back up on some more work.

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[Clare Barks]

Keeping on top of your recovery will mainly come down to your training set up, diet, hydration, stress management and sleep.

In terms of supplementation, the basics for me would be D3 & K2, Omega Pharma Pro, Cure-Coming, Creatine and, if possible, Love Heart and a decent multi vit/min or greens supplement to cover micro nutrients. These would be taken everyday.

If you need additional support with sleep and post workout recovery, then Dream Sleep and Unwind would be useful supplements.

For natural hormonal and training performance support, the NED Stack is excellent.

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[Clare Barks]

Thanks guys – As my boss is my dad I managed to rebook into a guest house with a full on kitchen 🤣 week saved

Haha.. Sorted!!

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[Clare Barks]

You don’t need to cook Cream of Rice. If I’m on the road, I’ll just add cold water to a Cream of Rice and Whey meal, mix and eat it. If you stop at a services or pass a coffee shop, you can also ask for a cup of boiled hot water and mix it with that if you prefer it warm.

thanks clare, but isnt that just like having raw rice? I mean if it digests well,it should probably be fine.[/quote]

If it digests well, then there’s no problem at all. The TBJP Cream of Rice is extremely easy to digest and can be had in a shake or by adding hot/cold water or cooking in the microwave.. whichever way you prefer or whichever way digests best for you.

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