[Clare Barks]

Today was what I call my upper session. I vary the exercises slightly some weeks, but the set up is pretty much the same. Deadlifts are still feeling really good and I love doing them, so they’re still in. The tyre flips at the end were fun too!

Close grip Lat Pull down x2
Reverse Hyper x2
Deadlift x2
Glute Drive x 2
Dips x2
Tricep ext x 2
Tyre flips x 2 lengths of the gym
Hanging Leg raises x3

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[Clare Barks]

I would give Dial-In a try. It’s a nootropic supplement, which will help with cognitive function and focus. It also has a mild stimulating effect and gives sustained energy, without the crash.

Dial In – tbJP (tb-jp.com)

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[Clare Barks]

I have iso pro in caramel biscuit & choc pistachio, both banging, but I’m trialling removing all dairy to see if some acne improves

If that’s the case, I would definitely try the TBJP Vegan Protein.

It might also be worth getting your blood work done and looking beyond your diet to skincare, supplementation and other factors that may be contributing to your acne too.

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[Clare Barks]

Today is a rest day. An easy 5km run first thing, then I’ve had quite a busy day so far with back to back massage clients. I have a short break now to get some other jobs done and get a walk in, then I have a posing client later on before I finish for the day.

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[Clare Barks]

This is very difficult to answer without any detailed information. It could be many things from programming, to diet, execution of exercises, adherence, staying too lean, consistency, patience, stress…. etc…

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[Clare Barks]

I have a question about t3 and dont want to open a new tread – so I Hope its okay to ask here.

Are there people who hyperrespond to t3?

In my case, I added 20 t3 to my 100 t4 in the Morning and since this I feel like shit.

With 100 t4 Everything was Fine, Look was Good, Weight dropped and since im on t3 im not the Same. Nothin else changed.

What’s the reasoning behind adding these in? What does your blood work say?

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[Clare Barks]

Are you lactose intolerant? What’s the reasoning for wanting a Beef Isolate? The TBJP Vegan Protein or the ISO Pro would be better alternatives for those with lactose sensitivity.

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[Clare Barks]

Today is a Leg day and I had one of the best sessions I’ve had recently. No niggles, incredible connection, pump and progressions across the board. Training feels good right now, so fingers crossed that continues! I’m nearly at the end of my little cut too, so will be increasing calories slightly soon. I don’t want to be doing big push ups and cuts anymore, but be in a good position where I’m comfortable with my physique, whilst also being able to have periods focussing on strength and small tidy up phases when necessary.

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]

You need to be in a surplus in order to gain new muscle tissue. With this will come an inevitable increase in bodyfat and an increase in scale weight. There will then come a point where dieting will be necessary before repeating. If you are serious about putting on muscle, natural or not, maintaining and trying to stay lean won’t get you anywhere.

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[Clare Barks]

Today is a rest day. A run, followed by a morning in the studio with posing clients. This afternoon has just been spent at home, catching up with jobs and going out for a nice, long walk along the coast.

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[Clare Barks]

High B12 is likely from a high protein diet. It’s also added to some foods and supplements, so have a look through at what you’re taking.

I would supplement with a quality omega like Omega Pharma Pro, as well as Love Heart; and make sure your diet is varied and contains plenty of green veg, fibre and quality fats.

Are you dieting at the moment or very lean? This can affect thyroid output. If not, I would go and speak to your doctor for further checks.

Came out of a diet and still quite lean. Was thinking maybe supplementing with iodine or selenium see if that helps, however i suppose it will improve with time as food and bw go up[/quote]

This may be all it is then and bringing bodyweight back up should rectify thyroid output. Supplementing with Iodine or Sea kelp, Tyrosine, Selenium and Zinc may help too.

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[Clare Barks]

You can take whit clen ?

You can take t3/t4 together in the AM and yes take away from caffeine

[/quote]

Yes

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[Clare Barks]

High B12 is likely from a high protein diet. It’s also added to some foods and supplements, so have a look through at what you’re taking.

I would supplement with a quality omega like Omega Pharma Pro, as well as Love Heart; and make sure your diet is varied and contains plenty of green veg, fibre and quality fats.

Are you dieting at the moment or very lean? This can affect thyroid output. If not, I would go and speak to your doctor for further checks.

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

The app is getting a complete overhaul and update atm, so for the time being use the website to log in.

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[Clare Barks]

Glutes today. Loved this session. The belt squat is feeling really good at the moment and progressing steadily. Everything else went well too. Just goes to show that mental fortitude and being smart with volume can beat being in a deficit when it comes to making progress. Very happy 🙂

Seated ham curl x2
Glute focussed Belt Squat x2
Glute Drive x2
GHR x3
Seated Calf raise x2
Farmers walks 3 rounds of 2 lengths
TRX Ab crunches x3

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