[Clare Barks]

I’m finally feeling more like myself and got a decent leg session in, so let’s hope that’s it now and this illness has finally left me!

I didn’t go too crazy, but I reckon if I continue to feel good after today, then I can ramp the intensity and volume back up from now on. I’ll start posting my training sessions again too.

My husband and I have been looking at some bikes this afternoon. I really enjoyed the cycling we did whilst we were away, so he’s going to get me a Gravel bike for Christmas, which I’m excited for. I can’t wait to get out and explore and set myself some new challenges.

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[Clare Barks]

As basics I would have:

Vit K2&D3, Creatine, OH Mega Pharma Pro, Cure Coming and The One.

Anything on top of that would depend on specific needs, such as joint care, sleep/stress management, organ health etc.

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[Clare Barks]

I’m feeling a lot better today, so one more day of rest, then hopefully tomorrow I can properly get back stuck in to training again. I managed a short run this morning, then went out for brunch with my husband, followed by a bit of shopping. I feel very tired now, so will chill this evening and hopefully wake up tomorrow feeling amazing!

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[Clare Barks]

Progress takes time, so don’t expect instant results. If you can’t recover from full body or get everything out of each session, then I would definitely switch to upper/lower straight away.

Remember that training is only part of it. You need to make sure your diet also supports your goals, as well as managing stress and recovery outside of training. Get all this in place, be patient, stick to the plan and be consistent with it, then the results will come.

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[Clare Barks]

I attempted the gym again today, but I’m still not 100%, which was clear. My strength and energy just wasn’t there, so it’ll be another rest day tomorrow, then surely I’ll be over it by Sunday!

It is what it is, so I just need to listen to my body and ride it out.

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[Clare Barks]

HBCD is a fast digesting carbohydrate, which delivers a steady release of energy and why it’s one of the best options for ingesting during training. You won’t get any digestive discomfort or sudden spikes and drops in blood glucose, so performance and recovery will only be enhanced and not disrupted.

Sustain or Performance Fuel are both excellent options.

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[Clare Barks]

The main impact, as Jordan states is the impact on muscle protein synthesis, which allows for greater improvements in strength and recovery. This will be noticeable in your progress and ability to recover between sessions, which in turn will allow for greater gains over a shorter period.

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[Clare Barks]

I think this is going to be a case of rest and let it heal. Likely you’ve caused a small strain in the muscle, so be sensible, listen to your body and avoid any movements that cause pain right now until it’s healed. I wouldn’t do any stretching or soft tissue treatment. Icing may help and the use anti inflammatories if needed. If you haven’t improved at all after a week, or it’s getting worse, then go and get it checked out.

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[Clare Barks]

Today has been a rest day. I still have this lingering illness, which wasn’t helped last night with our smoke alarm going off at 2am! I have no idea why as there was no smoke to be seen, but it did a good job of waking me up and keeping me awake for the rest of the night, worried that our house was on fire.

Anyway I’m managing to get through the day. Fortunately I only have some online work to do today, so aside from that I’ve been able to rest. Surely tomorrow will be the day when I wake up feeling fabulous!?

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[Clare Barks]

I’m in agreement here. I think 1.5lbs loss a week on average would be a good rate of loss. You could push things a little harder initially to allow you to pull back at the latter end, reduce output and drop some stress before stepping on stage. Really good work so far, so well done.

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[Clare Barks]

Today I felt well enough to get in the gym for a short workout. Nothing intense or strenuous, just enough to get out the house, move my body and get some blood flowing, without knocking myself back further. I reckon a full day’s rest tomorrow and then I’ll be good to go Friday. I want to start getting a decent run of sessions in again.

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[Clare Barks]

NEAT and step count is simply any movement outside of training and cardio, so don’t overthink it.

Put your effort into your training and cardio and then get on with your day to day life, adding in more steps with steady walks if you need to.

No need to think about intensity of NEAT.

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[Clare Barks]

I take one a day during summer months and 2 a day during winter, when I get less sunlight on my skin. I also double up if I’m ill.

Blood work will give you more of an indication of your levels and whether you’re getting enough, so I’d start by taking one a day for a few weeks, get tested, then assess from there.

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[Clare Barks]

Thank you guys very much for all of the help.

Current Diet :
Drink Half Gal 1% Chocolate Milk
Throughout Day (252g Carbs 88g Protein)

M1 Oatmeal (66g Carbs)

M2 Protein Shake (30g Protein)

M3 2 80/20 Burgers, 2 Babybel (46g Protein 50g Carbs)

Pre 3 Rice Krispy (42g Carbs)
Intra (50g Carbs) Gatorade Powder
Post (60g Carbs 25g Protein Cereal)

I don’t like this diet set up at all and you’re clearly not eating enough to gain.

Firstly you want to hit a protein target (From direct sources of at least 2.2g per kg bodyweight) and spread that equally over 4-6 meals,

Distribute those meals evenly across a day and don’t snack or drink liquid calories between those meals. Allow your body to digest the food and be ready for the next meal.

I would want to see more quality fats from foods such as oily fish, avocado, seeds/nuts, eggs.

I’d want to see more quality meats than burgers too, such as chicken/turkey breast or lean steak.

Put the majority of your carbs in the meals where you need them the most, so pre and post and training and opt for foods such as rice, cream of rice, potatoes, oats in place of protein cereal, which is likely full of crap.

Use a cyclic dextrin product as your intra workout carbs.

Add some fruits and vegetables to your meals too.

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[Clare Barks]

You’ll see more of an increase initially due to glycogen stores being replenished and more water being held.. From then on though you want a more slow and steady gain, so if you continue to gain at this rate, then pull back some food.

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