[Clare Barks]

Ashwagandha tends to have a calming effect, hence why it’s usually used post workout and pre-bed, but if this works for you, then there’s no problem.

I’d personally set it up as:

Am – Magnesium, D3, K2, Vit C, Curcumin, Omegas

Post Workout – Magnesium, ashwagandha

Pm – Curcumin, Omegas

Pre Sleep – Magnesium, Zinc, ashwagandha

I can’t comment on whether you need to add anything else though, without more information.

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[Clare Barks]

I still feel rough today, which is extremely annoying, so I’ve had to take another rest day. I’ve managed to get a couple of walks in to keep some movement in, but I know training right now would be detrimental, so I’ll wait another day and see what tomorrow brings! On the plus side, I’ve been able to get a lot of desk work done, but my brain feels fried now, so I’m going to try and chill and rest up this evening.

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[Clare Barks]

You’re over complicating things here. It’s impossible to know exactly how many calories you’re burning throughout a day, so don’t stress over trying to work that out or changing what you’re doing each day.

Set out your macros, follow a diet plan, hit a daily step target and do a duration of cardio.

Track your scale weight and how you look in the mirror and if you’re dropping too fast, bump your calories up, if you’re stalling or gaining, drop calories and/or increase output through step count or cardio duration/frequency.

Continue to follow the plan until another change needs to be made.

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[Clare Barks]

Thanks folks – I usually use 2 scoops of CoR 1 hour pre workout, then during a 2 hour session I have 1 scoop performance fuel early/mid session.

Do you guys/gals recommend any other time to use it? Or primarily just use around workouts to fuel them?

You can have Cream of Rice at any time. If you want to slow down the digestion away from the workout window, you can mix with whey or Greek yoghurt and add some nut butter/nuts/seeds, with some berries for a delicious meal. You could also have a whole food meal of meat/fish and veg, then have the COR as your carb source separately as a dessert.

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[Clare Barks]

Hi Alexander. What injury have you got? Can you not train anything upper body at all or at least get some form of movement in?

Torn nerve on right shoulder, can train left side[/quote]

I agree with Michaela then, if you’re unable to do anything upper right now. Quads, off, glutes, off, hamstrings/calves, off, repeat.

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[Clare Barks]

A busy day of work for me today. I woke up through the night with a fever and this morning got up with a headache, sore throat and general snotty mess, so I took today as an extra rest. It seemed to come out of nowhere as I felt completely fine yesterday! I’m doubling up on my cure-coming, D3 and vitamin C and will hopefully kick it fast. Very annoying, but it is what it is. I’ve taken the opportunity to get some extra work done instead.

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[Clare Barks]

Yes, there is no problem doing this. The consistency of the protein powder may get altered, but the nutritional value won’t be affected.

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[Clare Barks]

Hi Alexander. What injury have you got? Can you not train anything upper body at all or at least get some form of movement in?

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[Clare Barks]

A busy day today. Starting off with an Upper session, which went really well. Loving the sled pushes atm! This afternoon I had a bit of client work to get through, as well as putting some plans in motion for a new work adventure, which is exciting

Wide grip Lat pull down x2
Back row x 2
Pullover x2
Incline Press x2
Dips x2
Tricep overhead ext/Cable Bicep curls x 3
Sled push s/s farmers walks – x 4 lengths each

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[Clare Barks]

If you’re in a gaining phase and not gaining, then you simply need to eat more. Your output isn’t extensively high, so I would bump calories by another 300 initially and go from there. Are you struggling to get the food in?

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[Clare Barks]

I’d be hesitant to change your split. If it worked well for you whilst you were gaining, then there’s not necessarily any reason why you need to change anything. As you get deeper into a cut, you may need to adjust volume or switch out some less stable free weight movements, otherwise I’d keep things as they are.

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[Clare Barks]

Today is a rest day. I did something different this morning with some hill sprints. I ran for 2km, then did 6 x hill sprints (walking back down), then jogged the 2km home. I used to do this a lot in the past and loved it. I did a lot of sprinting when I was younger in school and county athletics and miss that feeling, so I am going to continue incorporating some form of sprinting around my new routine moving forward.

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[Clare Barks]

It will largely depend on how far away from training you have your pre and post meals, but having carbs and electrolytes throughout a session can be very useful, both in a gaining phase, to get in extra calories and during a cutting phase, for additional readily available energy. Having an EAA serving mid session is also an opportunity to get an extra protein feeding in.

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[Clare Barks]

How do you feel on this diet? How is your digestion, appetite, training, recovery, energy? There aren’t any set rules. I would try to aim for at least the minimum amount of essential fats to support health, then any on top of that will come down to personal preference, goals and what works for you individually.

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[Clare Barks]

My youngest daughter ran the Bournemouth Bay half marathon this morning, so I took an extra rest day to go and support her. I did a run myself first thing, then my husband and I went to see her off at the start and walked several thousand steps to various places along the course to cheer her on. It’s been a beautiful sunny and warm day and she did amazingly well! We all went for a meal afterwards too, which was lovely.

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