[Clare Barks]

Everything is in what appears to be a ‘healthy range’, so unless you’re experiencing any kind of symptoms that would suggest otherwise, I wouldn’t be concerned with these readings. Obviously seek medical advice if you have any worries though.

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[Clare Barks]

Today is a rest day. A went for painless run first thing now that my foot has healed.. yay!

This morning has been spent in the studio doing 121 posing sessions and this afternoon I’ve had online client work and a couple of massages to do. I’ll be going for an evening walk later once the weather has cooled down a little.

Below I’ve outlined my updated diet, which is designed around my training needs, health and being in a small deficit to drop some bodyfat right now.

TRAINING DAY DIET

MEAL 1/ PRE WORKOUT
100g COR, 40g Whey Iso Pro, 120g blueberries, 20g 100% dark chocolate

INTRA
22g MPS MAX, 5g Creatine (30 mins into workout)

POST WORKOUT
120g pineapple
130g cooked chicken, 80g rice, veg

MEAL 3
130g cooked chicken, 250g sweet potato, veg

MEAL 4
100g Oats, 35g Whey Iso, 30g goji berries

REST DAY DIET

MEAL 1
100g COR, 120g raspberries, 40g Vegan protein

MEAL 2
120g pineapple
130g cooked chicken, 80g rice, veg

MEAL 3
130g 5% fat cooked minced beef, 250g white potato, veg

MEAL 4
200g 0% Greek Yoghurt, 20g macadamia nuts

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[Clare Barks]

Make sure you get out of a deficit straight away and don’t prolong the cut any longer. Once the scale has held, you can aim to gain around a 1lb a week. This rate of gain may fluctuate each month, but around 4lbs a month is reasonable. I would base any decisions on when to make a diet change based on your physique and your training performance, as well as scale weight.

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[Clare Barks]

Today was my usual Sunday Leg day. Another really good session and things are progressing well again.

I recently changed my diet slightly, which I’ll update on here tomorrow. I dropped my first meal so that I’m fasting slightly longer in the morning and only having one meal pre workout. This is more from a health aspect. My digestion feels really good and this doesn’t affect my performance at all, plus it’s a good way to reduce overall calories while I’m doing a little dieting phase.

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]

Do you have any current physique pictures?

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[Clare Barks]

is there better food chooses i can choose, is the number of meals okay or would going to 5 lower cals meals work better.

also would it be better to try and fast in the morning to push meal one a few hours later on in the day so its for example at 11am instead of 7am, so its closer to my evening training 🤷🏻‍♂️

just anything i can do better really

This is very individual.

Firstly, always choose foods based on your own digestion.

Place foods around the workout window that will support your training and recovery. Generally utilising fast digesting carbs, with protein, pre and post.

Make sure the last meal of the day keeps you satiated and allows for quality sleep.

Overall calories and macros are the most important aspect, rather than the amount of meals you have or where you place them, so base this on your own needs. Adding an extra meal may help with appetite and digestion as food gets higher. If that last meal is your post workout meal, maybe try adding an extra meal after that, pre bed. Something slower digesting, with some carbs, fats and protein.

Think about nutrient content and fibre too. Make sure you have a wide variety of fruit and veg across your meals to support your health and include quality fats.

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[Clare Barks]

Today’s been a rest day. I attempted a short run first thing. The foot was a little painful, but I was able to keep going for the short distance. I may have actually cracked a bone on the bridge of my foot, judging by the bruising and the fact that it’s still painful, but hopefully will hurry up and heal!

Fortunately it isn’t affecting my training though.

This morning was spent cleaning the house and catching up on some jobs, then this afternoon I went for a short walk and did a bit of work.

Leg day again tomorrow 🙂

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[Clare Barks]

Optimal in terms of what?

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[Clare Barks]

Yes, I would start back at base line volume and intensity, then after those initial few days/week, you should be able to get back to where you were and begin progressing again. I would use this opportunity to re-set your loads and address execution too, to allow for another successful push.

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[Clare Barks]

Discipline.

Keep your focus on the goal on hand.

Distribute your meals and macros to support your training performance, recovery, as well as when you’re hungry the most.

Eat nutritious, high volume foods, with plenty of fibrous veg.

Drink plenty of fluids between meals.. water, limited zero calorie drinks, herbal teas.

Coffee can blunt appetite, but be careful not to have caffeine too late in the day, which may disrupt sleep.

Brush your teeth between meals.. this can put you off wanting to eat.

Stay busy.. go for walks when you have nothing to do, read, take up a hobby, educate yourself. Keep your mind from thinking about food.

Ultimately though, I come back to my first point. You need to be disciplined. You are in control of your own actions.

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[Clare Barks]

Today was my Glute focussed session. Another excellent one. Training is feeling good again and I’m loving it! I put farmers walks in today as my cardio aspect, which also hit the core and glutes for a good finisher.

My foot is feeling a bit better today and the bruising has subsided a little, so fingers crossed I can run tomorrow morning!

Seated ham curl x2
Glute focussed Belt Squat x3
Glute Drive x3
GHR x3
Seated Calf raise x2
Farmers walks 3 x 2 lengths
Ab roll x3

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[Clare Barks]

Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag

water at around 4l[/quote]

Do you include any additional vegetables to your meals?

[/quote]
I don’t no[/quote]

Well that would be a good place to start. Get a variety of vegetables into your diet. You could also add the TBJP Superfood Greens supplement. This provides a wider range of nutrients, alongside additional fibre, fatty acids, protein and digestive enzymes. Tastes amazing too!

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[Clare Barks]

Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag

water at around 4l[/quote]

Do you include any additional vegetables to your meals?

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[Clare Barks]

Can you outline your diet for us to take a look at?

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[Clare Barks]

Hi Ollie. How are you getting on? Did you try the Cream of Rice as your pre workout meal?

Hi Clare,

I was actually meaning to make an update on this topic but I appreciate you checking back in. So I have been having COR as my pre workout meal and I am happy to say that it definitely has had a massive impact. Although I do still pass some wind I’m not dealing with anything as bad the symptoms that I had beforehand. Thanks for the advice.[/quote]

Amazing, that’s great to hear! Make sure you’re using a pure Whey Isolate too, like ISO Pro as will will ensure even better digestion.

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