[Clare Barks]

It is what it is, so there’s no use stressing over it. Just make the best out of the situation. Train when you can, eat whatever food is available to you and boost your protein intake with powders. If you’re able to have other convenient foods with you such as rice cakes, nut butters, oats, dried fruits, then I would do that too for additional calories.

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[Clare Barks]

Dieting down can definitely negatively affect test levels and they should return once stress has been reduced and bodyfat increases again. The TBJP Nutrition NED stack may be something worth checking out to help with muscle retention, recovery and hormonal support. Keeping dietary fats in and protein high can also help.

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[Clare Barks]

A rest day today, aside from the usual run.. which is feeling really good at the moment and much easier.

Apart from that, it’s been a full day of work with clients, online and one to one.

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[Clare Barks]

There are several different variety of noodles, but just be aware of what the additional ingredients are in the instant packets.

If you aren’t gluten intolerant, there’s no reason why you can’t include pasta or noodles into your diet. There are plenty of seasonings you can add for additional flavour. You can also cook them in a broth or add nutritional sauces. (Just remember to calculate everything in your macros).

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[Clare Barks]

I had a really good Leg session today. Strength and connection felt great.

I’ve dropped 3kg since starting my little tidy up and want to get another kilo off before bringing my calories back up. I’m planning to go away with my husband in August, so will continue the diet up until then.

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

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[Clare Barks]

Can i ask what wrong whit carrot and zucchini?.

Meal 1 3 whole egg 100gr cuncumber

Meal 2 200gr chiken 100gr oats (pre training)

Meal 3 200gr chiken 100 gr oats (post training)

Meal 4 200gr chiken 100gr carot 100g zuchini

Meal 5 200gr chiken 100gr carot 200gr zuchini

5 l water a day2 gr vitamin c 1 multivitamin 3

00mg magnesium 1g metformin 40mg telmisartan 14gr cocoa powder 125mg test e per week

I am 87 kg 165cm i try to do an agressive cut to prime my body for a bulk and restor my heath marker .

So im with Clare here.

Meal 1 – add in some wilted spinach
Meal 2 – leave the oats but soak them for 1-2 hours before cooking.
meal 3 – Switch for Cream of rice.
Meal 4 – switch out the carrot for spinach
meal 5 – switch out the carrot for broccoli or green beans but make sure these are steamed well.

I would also switch up 1-2 chicken meals for turkey or white fish personally –

I would prefer to see a red meat meal in there 2 but this is very much based on digestion etc[/quote][/quote]

There’s nothing ‘wrong’ with carrots or zucchini and you can still include them in your diet, but we’re advising you to have more variety, with different greens, for additional nutrients and fibre.

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[Clare Barks]

Meal 1 3 whole egg 100gr cuncumber

Meal 2 200gr chiken 100gr oats (pre training)

Meal 3 200gr chiken 100 gr oats (post training)

Meal 4 200gr chiken 100gr carot 100g zuchini

Meal 5 200gr chiken 100gr carot 200gr zuchini

5 l water a day2 gr vitamin c 1 multivitamin 3

00mg magnesium 1g metformin 40mg telmisartan 14gr cocoa powder 125mg test e per week

I am 87 kg 165cm i try to do an agressive cut to prime my body for a bulk and restor my heath marker .

There’s not much variety here. A lot of chicken, oats and no green, leafy veg or fruit.

I’d replace your pre meal for cream of rice, whey isolate and berries and have chicken with rice and pineapple post. I’d also have white fish in place of one chicken meal and reduce the carrots in place of more green, leafy veg and add some sweet potato if macros allow.

If you want to have some oats, I’d have them pre bed with some whey isolate and berries.

You may also benefit from supplementing with Superfood Greens powder, which will add more fibre, nutrients and digestive enzymes to your diet.

Eggs can be an issue for some people, so if you’re no better after making some changes, I’d try an alternative.

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[Clare Barks]

Today was my Upper day. A slightly later session due an appointment this morning, so I just delayed my meal one to fit in. I got an extra couple of reps on my deadlift today, which I’m really happy with. The rest of the session felt great too.

This afternoon I had a bit of work to get through before my Mum and Step Dad arrived to spend a few hours with me. It was lovely to see them both and catch up 🙂

Lat Pull down x2
Back Row x2
Reverse Hyper x2
Deadlift x2
Glute Drive x 2
Dips x2
10 mins Grappler machine – (30 secs hard, 30 secs easy)
Hanging Leg raises x3

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[Clare Barks]

This will likely be down to what you are or aren’t eating. Can you outline your diet for us?

Dehydration, stress and certain medications could contribute too.

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[Clare Barks]

Once the cut is finished, get yourself into a small surplus straight away by reducing output slightly and increasing food. Your scale weight will increase initially due to glycogen stores being refilled and hydration. Thereafter monitor your look, scale weight and training performance, then react as necessary to aim to increase around 0.5-1lb a week. Be aware that you WILL be hungry. You will want to eat everything in sight and this is where a lot of people will give in and binge, so stay disciplined and in control. Overtime that insatiable hunger will lessen.

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[Clare Barks]

There aren’t any ready made training templates, however there is a tonne of information on here for you to be able to go away and write your own split and workouts, whilst understanding the reasoning behind everything.

The Education videos will guide you through how to go about setting up a split suitable for you and your experience and training age. The ‘Training’ forum is full of posts from other members discussing their splits, with examples and all of us Athlete’s also post our own training on our Logs for everyone to see.

By all means post yours up once you’ve digested the information and had a go yourself, then we’ll be more than happy to go through it and offer critique and advice.

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[Clare Barks]

Today has been a very busy rest day. Lots of odd jobs to get done around posing sessions and online work, but all good. I have one more client to see before I can get out for a walk and finish up for the day.

I hope you’re all having a good start to your week’s.

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[Clare Barks]

You’ve tried various splits, you say your execution, recovery, diet etc. is all excellent and have found that you can make the most progress following a PPL split, so if it isn’t broke, don’t fix it.

The only tweak you may want to try is run it as Push, Pull, Off, Legs, Off, Repeat to give you more recovery time, instead of training 3 consecutive days before a rest.

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[Clare Barks]

Thanks all for responses. I have the jp EAA+hydration and have been using 1 scoop, would 20-25g EAA be 2 scoops? definitely something I’d consider

Want to take as much supps as I can as know it’s valuable, just no income for the foreseeable so working on a stretched budget and want to prioritise

Just weigh the EAAs out, then you’ll have a more accurate amount.

To add to my information on Glutamine, essential supps in my opinion would be:

Love Heart, Cure-Coming, Omega Pharma Pro, Creatine, Vit D3&K2.

Anything on top of this would depend on individual needs, diet, training and whether assisted or not.

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[Clare Barks]

A super Leg session today. Movements all felt great, no niggles and progress across the board, so a win, win, win!

I’m spending the afternoon with my family, then it’s back to it tomorrow with work.

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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