[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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[Clare Barks]

Another good Leg session this morning. I can’t complain with how training is going right now, so long may it continue! Some more progress on the Hack and Leg press.

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

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[Clare Barks]

If you can digest it ok before training, then no problem at all. The absorption of food won’t change due to the time of day.

Cream of Rice and Whey is an excellent, quick digesting meal to have pre workout. You could also add some berries or honey.

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[Clare Barks]

Thanks everyone, yes it digests really good like i put it in my whey iso shake and shake it very well then drink it and im good to go in 30 min i was just wondering about the bioavailability if its not cooked like the egg white drink vs cooked case

The nutrient content and absorption won’t change.

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[Clare Barks]

Yes that’s fine. So long as it digests well for you, then go for it.

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[Clare Barks]

Rest day today. A busy one with clients competing, so have been on hand with updates, check ins and getting results.

It’s been a very successful day so far, so really pleased for everyone. It’s nice to be able to share the success of others and be a part of their – for want of a better word – journeys.

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[Clare Barks]

I’d opt for Upper, Lower, Off, Upper, Lower, Off, Off.

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[Clare Barks]

This is really great to hear Niall 🙂

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[Clare Barks]

Rich raises a good point. It will come more down to equipment availability when programming multiple similar sessions. 2-3 variations will work just as well.

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[Clare Barks]

Another good one today, with a Glute focussed Leg session. Strength creeping back up again and movements feeling really nice.

I then had to get straight back and into some work with posing clients getting ready for this weekend’s shows, which is very exciting.

I’ll be getting out in the sunshine for a walk at some point this afternoon too.

Seated ham curl x2
Belt Squat x2
Glute Drive x3
GHR x2
Weighted walking lunges x 2 lengths
Sled push 3 rounds of 2 lengths
Ab crunches x3

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[Clare Barks]

There are no set rules. You just need to figure out what works for you best in terms of maximising progression, being able to recover and prioritising weaker body parts if and when necessary.

When and how often you’re able to be in the gym, alongside external lifestyle factors may play into things too, so find a set up that works for you and don’t worry about what others are doing.

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[Clare Barks]

Today has been a typical rest day of client check ins and posing clients. I did a 5k run first thing too. It’s a beautiful day today, so I’m going to get out a go for a walk along the beach later too. I don’t expect this weather to last too much longer, so I need to make the most of it! .. or book another holiday!

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[Clare Barks]

Yes. I would add in cardio at this point. Keep your step count at 10,000 daily and add in 30 mins cardio on rest days initially. From there, when things stall again, you can then introduce cardio to training days too (Ideally away from training).

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[Clare Barks]

I agree with Hilly. Mentally you’re done and you’re just looking for the answers you want to hear.

Transition into a gaining phase from here, but take things very slowly.

Make sure you put effort into your training There’s no reason why you can’t put a decent amount of tissue on, but you need to make sure your diet, recovery and training is in place in order to achieve that. Shut out the external noise and get your head down.

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[Clare Barks]

Today was a typical Wednesday Leg day. Strength is on the way back up since my short break from training and movements are feeling really good, so very happy atm!

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

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