
Clare Barks
Forum Replies Created
-
How do you feel? How is your training progress? How is your recovery? How is your digestion/appetite? If everything is working for you, then I don’t see a problem. Just make sure you split your protein evenly across your meals throughout the day, then distribute your fats and carbs where they suit you the most in terms of satiety, digestion, performance, recovery and sleep.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
It depends how soon you’re training after eating. You want something that digests well and fuels your session.
Something like Cream of Rice, Whey, berries and coconut oil would be perfect,
I am training about an hour after eating[/quote]
I train around an 1-1.5hrs after eating a similar meal. If you feel like you need something lighter though, you could have a shake of MPS Max and Sustain. You need to also make sure that you’re well hydrated and I would make sure your pre bed meal the night before is carb-heavy.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
It depends how soon you’re training after eating. You want something that digests well and fuels your session.
Something like Cream of Rice, Whey, berries and coconut oil would be perfect,
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Today’s a rest day and full day of work, with some housework and life jobs thrown in.
I did a short run this morning and will get out for a walk later if I can, after my last client.
A little recap on me..
As most of you know, I stopped competing at the end of 2022 after winning my Pro card. I then made the decision to step away and focus more on health and fitness, as well as my work. I spent nine consecutive years competing, sometimes several times a year, pushing my body to extremes, so I knew it was time.
It was very difficult at first to accept I was done and I struggled to admit it to myself and others for a long time, but once I had said it, it gradually became easier and last year I fully embraced this next chapter.
I now want to feel fit, healthy and comfortable in my physique. I reduced my upper body training as I wanted to down size my upper, but I’ve kept 2-3 Leg/Glute focussed sessions in, as well as adding in a lot more cardio, high and low intensity.
I dropped down to 4 meals a day, as opposed to 6 and have reduced the amount I was eating, as well as utilising the TBJP health supplements. I’m now sitting around 7kg lighter than my previous off season weight and feel much more comfortable in my body.
I still love bodybuilding. I totally get it and love helping others on this forum and in my own work
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
I would just ride the cut out. Increasing fats won’t make a difference and you’re already eating enough for health.
Once you are lean, get out of the deficit and you will begin to feel better once you lay some bodyfat on again.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Yes, I’d do it on your rest days. Any form of cardio you enjoy and that has minimal impact on your recovery.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Legs today. Energy levels were low again, but still managed to get a decent session in. I just took my time, with longer rests.
I’m going to push for more tests when I see the Doc and get this anaemia investigated more.
Seated Ham curl x2
Adductor x2
Belt Squat x2
Banded Leg press x2
Glute drive x2
Leg ext x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Firstly you need to know what your goal is. Having a firm goal that you can be attached to will give you the best chance to stay on track.
When it comes to planning your diet, you need to make sure you aren’t being too constrictive. Include foods that you enjoy and make sure you have several meals spread out across the day to avoid having long periods to wait until you next eat.
I would avoid off-plan meals and just stick to a consistent plan.
Fill your meals out with foods high in volume, with lots of green veg.
Drink plenty of water and include herbal teas or black coffee to stave hunger.
Keep yourself and your mind busy. Use walks as your activity, immerse yourself in podcasts, audiobooks, get a hobby outside of bodybuilding, paint, learn.. whatever it takes to take your mind off food.
Make sure you have a decent training plan set in place, with enough volume and frequency to progress, but that you can also recover from, to avoid unnecessary additional stress.
Write down small, achievable goals, collect data, take pictures.
Keep that goal at the forefront of your mind.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
What is the injury? How did it happen?
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
It really is just a case of dropping food and/or output, but doing it in a way to see a slow and steady bodyfat drop. Whether to drop food or output will depend on your current situation, how much food you’re on, how high your cardio and steps are, alongside how you’re feeling in terms of hunger and recovery. You can make this assessment.
You may want to drop more fats in favour of carbs, but again this will depend on satiety, performance, health and preference.
Do what is needed to get the fat off and enable you to stay adherent to the plan.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
A rest day today. I did a run first thing, then had a morning of work. This afternoon we viewed a couple of houses, then went for a coffee and a long walk.
Nothing really exciting to report. Hopefully I’ll be in the gym tomorrow for a Leg session if I feel up to it.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
This morning would have been a Leg day, but I joined a client of mine for an outdoor photoshoot that I’ve been preparing him for. It was a cool shoot in a forest, which captured him wearing some cosplay outfits that he’d made himself. All went to plan, so I’m looking forward to seeing the pictures!
I’m going to do a later session instead this afternoon/evening.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
If you reached a good level of conditioning for your first shows, then you just need to bring calories up slightly and coast for 3-4 weeks, then drop back down.
If you still have fat to lose, keep dieting.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
A lovely rest day today. I did some cardio first thing, then had a bit of a pampering morning before meeting my husband for lunch. He’s working near home over the next couple of months, so it will be nice to spend some more time with him. This afternoon I’ve had a couple of in person clients and now back home catching up on some online work.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Depends if you feel like it’s impacting your recovery. A small amount of LISS cardio on rest days can usually aid with recovery, so long as your lifestyle isn’t super active.
Only you know how you feel though. Maybe drop the cardio on your upper day and keep some LISS cardio in on rest days.
Thank you Clare! I’ve currently got steps at 17k daily however I would like to bring these down. It initially got that high coming out of my dieting phase due to having a new job that required it. Now I don’t have that demand at work. I’m struggling to let go and bring the steps down without ‘getting fat’.[/quote]
I would reduce those steps. You can control what you eat, so that you don’t add bodyfat too quickly.
As a side note, don’t fall into the trap of trying to stay too lean during a gaining phase. Adding some bodyfat will be inevitable and needed for progress.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.