[Clare Barks]

Today is my usual rest day, so a run and then client work. I also had a hair appointment this afternoon. The weather is horrendous today, so it’ll be a brolly walk later!

Back in the gym for a Glutes session tomorrow 🙂

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[Clare Barks]

The structure is different which alters the absorption rates. Maltodextrin is absorbed rapidly, causing a sudden rise in blood sugar. Cyclic dextrin has a more sustained and steady release rate and is digested and absorbed in the small intestine which gives it a faster gastric emptying time. This makes for less digestive disruption.I would always opt for Cyclic Dextrin over Maltodextrin.

Even as a student thats not got much money? 4x more expensive with cyclic[/quote]

As a student I’d eat food pre and post and possibly have an EAA drink mid workout, unless you’re an endurance athlete or having very long workouts.

I wouldn’t risk having digestive issues by opting for a cheap intra carb.

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[Clare Barks]

The structure is different which alters the absorption rates. Maltodextrin is absorbed rapidly, causing a sudden rise in blood sugar. Cyclic dextrin has a more sustained and steady release rate and is digested and absorbed in the small intestine which gives it a faster gastric emptying time. This makes for less digestive disruption.
I would always opt for Cyclic Dextrin over Maltodextrin.

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[Clare Barks]

I think as long as you’re getting the minimum for health, it’s then down to what feels good for you in terms of how high you go. Some feel good on higher fats and some feel much better with more carbs, so keep your protein consistent and distribute your carbs and fats where they suit you the most. Digestion, appetite, performance, energy, recovery, satiation, sleep will all come into play when making that decision.

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[Clare Barks]

I’m not sure how a fitbit would overshoot steps. Any wearable device should be accurate for simply tracking steps. Even a basic pedometer that you can clip on or wear should be fine.

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[Clare Barks]

I had to take today as a rest day instead of my usual Leg session due to a couple of appointments and some things I needed to get sorted. I still got a run in first thing and will do the same tomorrow, before getting back to the gym on Friday. I’m much more relaxed about having to switch my routine up these days as this would have stressed me out in the past, however I do still love routine, so as long as it isn’t too often!

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[Clare Barks]

@Clare , thanks for your recommendation, that’s exactly what I started implementing, lowered the weight a bit and I’m focusing on breathing through my stomach and keeping my core tight so I don’t overexaggerate lifting chest up, I hope I’ll get better in it soon, would you recommend any exercises I could do outside of sessions? Smth at home

@allisontestuhotmail-fr I ditched out safety bar squats in favor of v squat, thanks for the recommendation!

Planks, deadbugs, glute bridges, supermans, russian twists, ab roll outs. These can all be done at home. In the gym, focus on bracing throughout all exercises and implement hanging leg raises and rope crunches into your routine.

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[Clare Barks]

If you don’t eat anything prior to the gym, I’d hydrate well as you’re doing and have a serving of MPS Max before you go, then sip on Sustain during your session. I’d then have a decent carb/protein whole food meal post workout.

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[Clare Barks]

If you’re on a cycle, you really should make sure you’re able to afford the health supps alongside to support you.

Vital Support and Love heart would be a must for me.

On top of that, Oh Mega Pharma Pro, Cure Coming and Heart Care would also be advisable.

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[Clare Barks]

Sounds like you’re arching your back way too much and causing pressure on your lower spine.

I think first thing to address would be your core strength and practicing bracing throughout exercises.

I’d ditch the safety bar squats for now and opt for machine presses. Practice lifting your chest and locking into the movement, without over arching your lower back. Reduce the loads initially and build up slowly.

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[Clare Barks]

Tuesday’s are usually my upper days, with tomorrow being a leg day, but I’ve got various appointments, work and personal commitments going on over the next few days, so tomorrow is going to have to be a day off. Therefore I did a full body session today to hit everything before I will be able to get back in the gym again on Friday.

Below is what I did today:

Lying Leg curl x 2

Adductor x 1

Leg Press x 3

Leg ext x 2

Abductor x 1

Pull down x 2

Dips x 2

Tricep press down / Bicep curls x 3

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[Clare Barks]

For only 3 days, you’ll be able to figure things out to keep you on track. If the hotel has a fridge, you could simply pre prepare all meals and have the first day in a cool bag and freeze the rest to transfer to the fridge. Alternatively you can use foods such as oats, COR, whey, rice cakes, fruits for convenient options. You can also buy cooked chicken at a deli counter in some supermarkets, as well as greek yoghurts, cooked boiled eggs, pre pared salads etc.

Don’t stress over it. Just do the best you can. You won’t ruin anything in just 3 days of a slightly different routine.

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[Clare Barks]

What are you currently doing, how long have you been doing it and how do you feel your progress is going so far?

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[Clare Barks]

Monday is here again and the beginning of another month. I swear it doesn’t feel that long ago since I took the Christmas decorations down and soon it’ll be time to put them back up again!

Anyway, today is a rest day for me, so just packed full of client work, house work and general jobs to get ready for the week ahead. The day started with a run first thing and I’ll finish with a walk later on. I’m considering getting a road/gravel bike at some point to get out for some rides with a friend, so that may well be a new challenge to get stuck into!

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[Clare Barks]

You’re already following a diet plan, so you already know how your body is responding and have the data eg. How your digestion feels, your energy levels throughout the day, your performance, sleep and recovery etc.

There’s no one size fits all when it comes to diet and training. It’s about figuring out what works for you. Have a go at increasing protein and see how you feel. Try utilising zero carb meals on rest days to increase insulin sensitivity and see if that has a carry over to digestion, appetite and how much food you can push. Experiment with food sources and see which foods digest well for you. How much and what foods pre and post training gives you the best performance and recovery. What pre bed meal allows for the best sleep.

The beauty of bodybuilding is being able to experiment and learn about yourself along the way.

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