[Clare Barks]

I know one of the symptoms of an underactive thyroid can be a pins and needles sensation. I’m not sure how adding thyroid supplements would do the same though.

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 my Glutes day. I’ve been feeling quite run down since getting back from holiday. Initially I just put it down to the travelling and post holiday tiredness, but I’ve gradually got worse, so I think I might actually be fighting something. I woke with a sore throat this morning too, so yeah, I guess that’s what it is.

Anyway, having said that, I still attempted a training session, albeit quite pathetic, but I wanted to do something as I’ve had so much time off. I just did one set on each exercise, went through the movements and left it at that. I’ll likely completely rest tomorrow and see if I can shake this before Sunday’s Leg day.

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 keep dieting another 4 weeks. This would put you in a more responsive place to begin a steady gaining phase. When you do start pushing up, take things very slowly to ensure you don’t put on too much unnecessary bodyfat and give you more time to keep going in a surplus before needing to tidy up 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]

Today has been a typical rest day. Cardio first thing, some housework, then online clients and a posing call this morning, then a couple of massages and a walk this afternoon.

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]

DC Training is a high intensity, low volume, high frequency style of training. I wouldn’t recommend it for beginners. I’d spend some time building a solid base first, running through full body and upper/Lower splits. Build your strength and intensity up over time, before jumping into DC.

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]

So it’s back to routine today. A morning walk first thing, usual meal timings and back to the gym. Wednesday’s are Leg days, so I went in and just did one set on each exercise, holding back 1 or 2 reps from failure. I haven’t trained for 9 days, so I’ll do one rotation like this before ramping the intensity back up and increasing the volume. This is a good chance for me to re-set weights too and build the loads back up again, ensuring execution is spot 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]

I would absolutely give Full body a go. You could make some great progress sticking with this for some time, so long as your diet set up and recovery is in a good place.

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 has been a day of sorting the house out, re-charging, catching up with clients and getting new ones booked in. I feel completely exhausted.. haha, but hopefully I’ll be all set to get back into the gym tomorrow.

I will have had 9 days completely off weights, so I aim to go back in at base line volume and do one rotation holding back from failure, then build the volume and intensity back up from then 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]

I think take the 4 days as a deload. Eat your rest day diet, then get back to it when you get back. Considering that you had a deload 4 weeks ago, you don’t need to extend the 4 days to 7 imo.

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]

We’re home! What an incredible holiday. I’ve thoroughly enjoyed spending time with my husband in an amazing place, relaxing and having fun.

Back to reality now and getting through a pile of washing, then it’s back to routine 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]

I’d be more concerned taking curcumin immediately post workout. Splitting the dose am and pm should be fine. I do the same and train after my first 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’m not sure you’re going to achieve what you want to in just a couple of weeks. You’re also going to put your body under alot of unnecessary stress dropping calories and increasing output drastically over this time.

My advise would be to lengthen the cut to around 6-8 weeks and take things more steady. This wil put your body in a much better position to begin a gaining phase from.

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]

Yesterday was a mixture of pool time at the hotel, walking the local markets and heading to a different beach.

Today is our last day here, so we’re just planning what we’re going to do, whilst overlooking the sea, eating breakfast.

I’ll be sad to leave!

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]

It sounds to me like you simply need to diet longer. Often people will find that their upper body comes in leaner and sooner than their lower half, so it’s simply a case of keep going. You may also not need these refeeds as frequently as you think. Without seeing pics, it’s difficult to advise.

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]

One refeed day won’t do much. I would do 2 or 3 back to back and see if that gives you a boost in energy and allows you to keep moving forward. It’s likely that the illness affected your strength initially.

If this doesn’t help then, as above, I would look to running a short diet break before going again.

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