[Clare Barks]

Magnesium, 1-3 capsules spread across the day, depending on your needs and if you take anything else with magnesium in it.

D3&K2 1-2 capsules per day, depending on sun exposure and blood work.

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[Clare Barks]

Today would normally be my upper-focussed session, but I jumped in on a circuit training session on the camp. It’s held by the unit ptis and is always a really tough session, but a fun challenge none the less! A mixture of Ball slams, farmers walks, bike sprints, box jumps, burpees and sled pulls, with an ab circuit to finish.

Then I’ve had an afternoon of work. My daughter wants to do some baking tonight, so I’ll get a walk in before we do that.

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[Clare Barks]

GDAs can be very useful during an offseason as our cells are much less receptive to storing carbohydrates when food intake is high, which can result in increased fat storage. As a result, health can be negatively impacted, as well as training performance and recovery.

Taking something like Berberine or INSURE with your higher carbohydrate meals will increase insulin sensitivity and allow your body to utilise carbohydrates more efficiently, keeping body fat storage to a minimum.

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[Clare Barks]

A productive rest day today. I did a lovely run this morning, blitzed the house and then got my head down into some work this afternoon. I’m hoping to get out for an evening walk while the sun is still shining later too!

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[Clare Barks]

Hi Bailey. Great job!

The initial bump in calories should see you in a surplus and begin gaining immediately. You’ll likely jump up in weight by several lbs to begin with, as this will largely be water and glycogen weight. From then on, as the scale stalls, reduce output and/or increase calories further. You want to see a steady average increase of around 0.5-1 lbs per week. Try a 300 calorie bump next as see how you respond.

Track your scale weight, body composition and training performance as these will all be indicators as to when to make another change.

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[Clare Barks]

Back in the gym today, feeling much better, so hopefully back on track now!

No noticeable loss in strength after a few days off and I ‘tried’ to be careful not to do too much seeing as it was first session back, but it felt good!

Lying ham curl x2
Adductor x2
Hack Squat x2
Leg press x2
Leg extension x2
Glute machine x2

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[Clare Barks]

Hi Damien. I would add electrolytes to your intra drink. You can either use the TBJP EAAs plus hydration, alongside Sustain or Performance Fuel or use the stand alone Hydration product.

I would ignore the Boditrax measurements. A simple change in your hydration or inflammation can drastically skew results, so go by how you look in the mirror, alongside scale weight to track your progress.

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[Clare Barks]

There’s no point over analysing. There are so many individual factors that will play into how much muscle you can continue to build as you get older. Just focus on doing everything you can to support your recovery and listen to your body. There’s no reason why you can’t continue to progress, you may just need to switch your exercises/rep ranges or adjust volume more often.

You can only control the controllable, more muscle is a bonus!

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[Clare Barks]

I’m not quite 100%, but definitely feeling better, so I’ll hopefully be back in the gym tomorrow. I’ve done a couple of nice walks today, in between some work bits, so we’ll see what tomorrow brings!

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[Clare Barks]

I don’t that this is the cause, unless you have a lactose intolerance.

Do you have any digestive issues?

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[Clare Barks]

I would say, in general, it largely depends on how far away from training you’re having your pre meal. If you’re eating close to training, then you’ll probably want the digestion to be pretty quick, so I would have minimum fats. If you’re eating a couple of hours away, then I’d add some fats for slower digestion and then have a fast acting intra carb, like Performance fuel or Sustain during training.

Having said all of that though. You may feel great and perform well having fats before training or you may feel better without any fats, so these questions are very individual and need to be figured out for yourself.

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[Clare Barks]

Ashwagandha tends to have a calming effect, hence why it’s usually used post workout and pre-bed, but if this works for you, then there’s no problem.

I’d personally set it up as:

Am – Magnesium, D3, K2, Vit C, Curcumin, Omegas

Post Workout – Magnesium, ashwagandha

Pm – Curcumin, Omegas

Pre Sleep – Magnesium, Zinc, ashwagandha

I can’t comment on whether you need to add anything else though, without more information.

I was under the idea that ksm-66 was stimulant, think i read it somewhere, but actually might have mistaken for something else. Gonna start taking it post workout and see what happens. Gonna up the dose on curcumin like you put there, do you think its bad if I take both curcumin pills at night? TY Clare[/quote]

I’d personally have one capsule am and one pm, but if you want to double up and have 2 capsules pm, then that’s fine.

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[Clare Barks]

I feel a lot better today, thank goodness! My sore throat has cleared, headache has gone and I’m starting to get my energy back. I managed to do a short run this morning and a walk this afternoon, which felt fine, so I’m going to stick to my usual routine, with tomorrow as another rest day, then get back into the gym again for Legs on Sunday. I didn’t use any otc medications, so I think a combination of increasing my Vit-C, Cure-Coming, D3 and using a tablespoon of manuka honey and supplementing with bee propolis for the last few days has enabled me to fight this quick.

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[Clare Barks]

How long did you eliminate these foods for? I think you need to completely strip your diet back and follow that for a few weeks, before re-introducing foods one at a time.

Common triggers that I would completely cut out for now would be eggs, nuts, wheat, soy, dairy, refined sugars, artificial sweeteners, caffeine, spices and processed foods.

Strip your diet back to include berries, green veg, lean meats such as turkey, chicken and white fish, gluten-free grains such as white rice and quinoa, seeds and herbs. I would also add in Digest Pharma Pro to help with digestion and include small amounts of fermented foods such as kimchi each day for probiotic support.

I would also have 15g glutamine in a glass of water on an empty stomach each morning.

You will need to be patient. You can’t just cut one food out for a few days and expect everything to be fixed. You need a period of complete elimination and slow re-introduction if you want to get to the bottom of this.

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[Clare Barks]

Do what works best for you. When do you feel that you have the most energy and focus to train? I’m a morning person and would personally opt to train before work, but you may be different.

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