[Clare Barks]

I think aiming for an average of 1-2lbs a week is a reasonable rate of loss.

A few pointers.. If you’re using the diet planner, this is a great tool to set up a starting point, but from then onwards you need to react to your feedback (Scale weight, look in the mirror, training performance) and adjust your food as necessary.

I would stick to a daily step count target and make sure you hit this.

Track your cardio via duration and not as calories burned. You can increase the duration when needed.

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]

Legs today and this is the second time doing this session since returning from holiday, so I was able to increase the volume and intensity; knowing that I’d be able to recover adequately.

I was actually surprised at how my strength felt. I thought with the time I’d had off that it would take longer to bring the loads back up, but I can feel it’s there. I’ll still take things steadily as I want to make sure my execution is spot on; and I’ll take progressions each week until I’m back to peak strength.

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

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]

Don’t overthink this too much. Just aim for around a minimum of 4-5 litres a day of fluids (This includes water and any other hot/cold drinks or intra workouts) and add a few grinds of sea salt/Himalayan salt to all meals every day. Unless you sweat excessively, then I’d be looking to add in an electrolyte supplement, otherwise this should be fine.

Unless you’re at the tail end of a serious prep, you don’t need to stress over exact measurements, just drink plenty throughout the day and salt every meal.

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]

I’d go for it and switch back to Full body eod, but make sure you commit. Get as much as you can out of the plan before switching again.

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]

Great progress Ethan, well done! Just keep focussing on improving everything. Don’t worry about numbers, you’ve clearly packed on a decent amount of muscle, so keep doing what you’re doing.

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]

Today was an upper day. It’s been a while since doing this session because of going away and timings, so it was nice to finally hit my upper again. Everything felt really good.. the rest likely did me some good. I re-set the loads and reduced the volume slightly because of the time away, but I’ll increase this again next week.

Close grip Lat Pull down x2
Machine row x 2
Reverse Hyper x2
Machine RDL x1
Incline chest press x2
Tricep ext x 3
Hanging Leg raises x3

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]

I would use the injectable over the oral version for what you need. It’ll be more effective for tissue healing. The oral would be more useful for gut health.

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]

I feel so much better today, thank goodness, as I’ve had quite a busy work day. I slept amazing last night and have woken up much more refreshed. I think my body has been fighting some kind of virus over this last week as my husband has had a chest infection and felt run down too.

Anyway, hopefully all is good now and I can get stuck back into training properly again. After having time away from training whilst on holiday, I was excited to get back to it, but hey ho, we can’t help these things.

Today began with a run, then I’ve had a morning of online client work and tying up some odd jobs, then I’ve had a couple of posing calls this afternoon. I’ll be getting out for a walk soon 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]

Consider running Push, Pull, Off, Legs, Off, Repeat to allow extra recovery around your leg days. If that doesn’t help, lower your volume.

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]

I would have the following as your essentials:

Oh Mega Pharma Pro, Love Heart, Heart Care, Vital Support, D3&K2, Cure Coming, Join In, Creatine.

In addition to these I would have a decent multi vit/min or Greens Powder with added nutrients such as Veggie-Might or Greens Superfood.

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]

Hi Ararat. Are you following a set diet plan right now and tracking your output? If so, then I would start by cutting calories by 500, stick to a daily step count target and add in 20-30 mins cardio on rest days initially.

From there, stick to your plan 100%, track your scale weight, how you look in the mirror and your training progress, then adjust when necessary. You can do this by cutting more food and/or increasing cardio and steps when fat loss stalls.

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]

I’ve taken an extra rest day today. I don’t feel right.. it doesn’t matter how much I sleep or eat, I just feel an overwhelming exhaustion. I suspect my body is fighting something, so I’m just going to rest, hydrate, eat well, get all my health supps in and ride it out.

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]

I’d consider switching to a Full Body split, every other day and prioritising your weaker body parts at the beginning of sessions. Alternatively doing Upper/Lower/Rest/Repeat. This will give your Triceps more frequency and allow some recovery between sessions.

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]

Today was a rest day. I still feel a little under the weather, so only did a short run this morning and rested up as much as I could for the rest of the day. I’m hoping after a decent sleep tonight I’ll be able to have a good Leg session tomorrow.

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]

Hi Karol. An easy place to start is to split your calories into a 40:40:20 split of Protein, Carbs, Fats.

Then distribute those over however many meals you want. I would start with 5 meals.

Make sure you spread your protein evenly over each of those meals.

Place your carbohydrates in the meals where you need them most for energy and recovery ie. Around the workout window, pre and post.

Have your fats away from training and in meals where you want to stay more satiated for longer. This may be your last meal pre bed and on wake.

If you don’t have an active job, then you could increase your fats and reduce your carbs a little on your rest days, as the energy demand isn’t as high and you may feel more satiated with higher fats.

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