[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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

If this is a constant problem and you eat the same meals every day, then you need to change something. You’re going to have to do a process of elimination to find the triggers.

Make sure you are using the purest Whey Isolate, like ISO Pro or switch to the TBJP Vegan Protein.

Here is what I would try:

15g Glutamine on wake

M1 Eggs, Sourdough bread, avocado

M2 Chicken, Rice, pineapple, green veg (Spinach/asparagus/green beans)

M3 Cream of Rice, ISO Pro, blueberries, coconut oil (Pre workout meal)

Intra Workout: 5g Creatine, one serving EAAs

M4 Cream of Rice, ISO Pro, raspberries (Post workout meal)

M5 Turkey/White fish, Potato, EVOO, green veg (Spinach/asparagus/green beans).

If you’re still experiencing issues, then I would next try eliminating the eggs.

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[Clare Barks]

The question is, do you ‘Need’ 400g of carbs a day. You could easily get that in if you switch up your sources, use rice based products, jams, honeys, fruits and an intra workout carb, but you may not need that amount of food for your goals. Yes, carbohydrates are a source of energy, but you need to also look at the rest of your diet and timings of certain foods. I would remove the ham and bacon and replace with more quality meats such as turkey breast, chicken breast or reduced fat beef mince. Switch the cheese out for avocado/whole eggs/almond butter/oils. Try Cream of Rice in place of the Oats.

What is the scale doing on this amount of food? What is your body composition looking like? Are you wanting to cut or gain right now?

Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

If that digests well, then no problem. Do you have any current physique pictures you can post? We’d be able to better advise on what to do next if we can see how you’re looking.[/quote]

Here is a link to my current physique. As I am looking at it, I look terrible. More informarion about me: 93,3kg, 194cm https://imgur.com/a/1AMoLC8[/quote]

I would run a cut. Get your bodyfat down and start a slow and steady gaining phase from a leaner start point. This will likely also sort out your digestion, appetite and efficiency in utilising the foods you eat.

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[Clare Barks]

A super super Leg session today. It feels good to be back in the gym training legs again. I kept volume pretty low and re-set some loads, so will build back up again from here.

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]

The question is, do you ‘Need’ 400g of carbs a day. You could easily get that in if you switch up your sources, use rice based products, jams, honeys, fruits and an intra workout carb, but you may not need that amount of food for your goals. Yes, carbohydrates are a source of energy, but you need to also look at the rest of your diet and timings of certain foods. I would remove the ham and bacon and replace with more quality meats such as turkey breast, chicken breast or reduced fat beef mince. Switch the cheese out for avocado/whole eggs/almond butter/oils. Try Cream of Rice in place of the Oats.

What is the scale doing on this amount of food? What is your body composition looking like? Are you wanting to cut or gain right now?

Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

[/quote]

If that digests well, then no problem. Do you have any current physique pictures you can post? We’d be able to better advise on what to do next if we can see how you’re looking.

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[Clare Barks]

Rest up. It will be counterproductive to train while your body is unable to recover and you’ll likely prolong the illness if you do. Plus you’ll be risking passing on the virus to others at the gym, which isn’t fair.

Wait until you feel better.

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[Clare Barks]

The question is, do you ‘Need’ 400g of carbs a day. You could easily get that in if you switch up your sources, use rice based products, jams, honeys, fruits and an intra workout carb, but you may not need that amount of food for your goals. Yes, carbohydrates are a source of energy, but you need to also look at the rest of your diet and timings of certain foods. I would remove the ham and bacon and replace with more quality meats such as turkey breast, chicken breast or reduced fat beef mince. Switch the cheese out for avocado/whole eggs/almond butter/oils. Try Cream of Rice in place of the Oats.

What is the scale doing on this amount of food? What is your body composition looking like? Are you wanting to cut or gain right now?

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Back in the gym today for an Upper session. I was so up for today after having a few days off and it was a really good one. Everything felt really nice and has eased me in ready to hit Legs tomorrow, which I’m super excited for!

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

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[Clare Barks]

You’re seeing great progress, so don’t change a thing right now!

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[Clare Barks]

I would taper off and then switch to using 1 cap INSURE per 50g carbs in all high carb meals, apart from post workout.

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