[Clare]

Morning! I’m feeling a little more energized today, but hunger levels are still ridiculous and my weight isn’t budging upwards, so today Jordan has ordered 5 meals, each at 100g carbs per meal and one ‘Treat’ meal of 3 courses… Now if that doesn’t nip this in the bud and fill me up, then I don’t know what will.. Haha!

Then as of tomorrow I have my new training split through as outlined below, so will start with Upper B of Rotation 1 tomorrow and continue on from there:

Monday – REST
Tuesday – upper A
Wednesday – lower
Thursday – REST
Friday – upper B
Saturday – REST
Sunday – lower load
(2 Rotations).

New Diet starting tomorrow too will be:

Training Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Pre gym meal 60mins pre – 30g Pro from ISO whey, 50g oats, 10c fruit
Intra – 30g MPS Max, 20g Sustain, 5g creatine
Pwo 45 mins after – 200g chicken breast, 1 bagel thin, 40g jasmine rice, 40g cheerios
Meal – 150g chicken breast, 5 rice cakes, 65g avocado
Meal – 150g 5% fat beef, 15g nuts
Meal – 150g 5% fat beef
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g almond butter/dark choc

Rest Day Meals
Meal 1 – 3 whole eggs, 3 egg whites
Meal 2 – 30g pro from whey, 40g oats, 6c fruit
Meal 3 –150g chicken breast, 5 rice cakes, 40g avocado
Meal 4 – 150g 5% fat beef
Meal 5 – 150g chicken breast, 40g jasmine rice, 6f cheese
Pre bed – 10g p from ISO whey, 200g fat free Greek yoghurt, 25g almond butter/dark choc

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[Clare]

There are plenty of other carb sources to choose from. I wouldn’t persevere with something that you can’t digest properly as you won’t utilise the nutrients efficiently. Ground rice, cream of rice, rice cakes, bagels, wraps, sweet potato etc… plenty of options.

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[Clare]

You can still prep naturally and maintain muscle mass. I think the best advice would be to take it slowly. Doing a longer prep where you can implement some refeeds along the way will really help to maintain muscle mass and keep performance in the gym. Cutting calories dramatically and increasing output too soon in a shorter time span is asking for muscle loss.

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[Clare]

I would look at your diet first and make sure everything you’re eating or currently taking doesn’t cause you any issues before throwing in extra supplements. However, warm water, lemon juice, apple cider vinegar and glutamine first thing can help stimulate digestion and appetite in some people.

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[Clare]

Clare Barks wrote:

Views on what? If it fits into your calorie/macro allowance, doesn’t affect your digestion and is helping you stick to your plan… then crack on!
____________________________

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I have it on literally all my chicken rice meals

———————

That’s fine if you track it and it fits in to your calorie/macro allowances. Just don’t mindlessly swamp your food in it without tracking.

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Reduced sugar ketchup

[Clare]

Views on what? If it fits into your calorie/macro allowance, doesn’t affect your digestion and is helping you stick to your plan… then crack on!

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[Clare]

Clare Barks wrote:

Peptopro is your protein source, so how about adding a flavoured carb like Cyclic dextrin or the JP Sustain? Perfect Intra
____________________________

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I have 2 bags and just wanted to use it up. I just use 20g. MPS only has 5h H Whey. So just to bump up the protein slightly.

————

Ah ok.. just add it to the MPS and Sustain shake

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Masking PeptoPro

[Clare]

I had Sustain and MPS in one drink and Pepto separately. I didn’t want it to ruin the blood orange. Ha ha. I’ll give it a go n

Do you need the additional peptopro then if you’re already using MPS Max?

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[Clare]

I wouldn’t write off your plan just after your second rotation. I’d give it a bit of time to get settled into the plan and then re-assess.

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[Clare]

Peptopro is your protein source, so how about adding a flavoured carb like Cyclic dextrin or the JP Sustain? Perfect Intra 🙂

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[Clare]

I’d just add hot water to the oats, but just a small amount so that they’re still quite stodgy.. and then add a scoop of Beef Isolate.

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[Clare]

Very long, but enjoyable day today filming content for the site. We covered some interesting discussion topics and I jumped in on @ryanpetford ‘s Pull session which was all filmed by the lovely @rebecca . I’m still feeling pretty exhausted off the back of competing, so I apologise in advance for the lack of intensity and baby weights that were lifted, which goes completely against the JP ethos ..haha! but needs must and I need to be sensible. My bodyfat levels are still very low, immune system is likely suppressed and joints potentially still a little dehydrated, so I just wanted to get some blood flow moving, shuttle some carbs around and get a little pump on. I actually feel a lot better having done that too, so I’m pleased that I decided to join in.

My diet today is still around the 40c/40p/10f macro split over 6 meals, but with the addition of an intra workout drink with 30g MPS Max and 20g Sustain.

I’ve just had my new plans sent through from Jordan, so will share them as I go and what my diet and training plan is going to look like going forward.

Any questions… fire away 🙂

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[Clare]

Welcome on board Louis.. Great to have you on the Team 🙂

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[Clare]

What’s in the health shake? Just take your muti vits with your evening meal instead

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[Clare]

4-5 litres of fluid (Which includes water, coffees, teas, intra etc.)

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