[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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

This illness has really knocked me back. It feels more like the flu than a common cold. I can barely function today, but hey.. I’m just going to have to ride it out and fingers crossed I can shake it soon. After having some time off the gym while away on holiday, I was really looking forward to getting stuck back in, but it is what it is.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

This looks like a good place to start in terms of macros and protein amount.

In terms of how to distribute carbs and fats over training and non training days, this will come down to your lifestyle and how active you are on rest days. Most will reduce some carbs in favour of more fats on a rest day due to the decrease in energy demand, but if you’re still very active or have a strenuous job, you may find that a more linear approach to diet each day is more beneficial.

You have a plan now, so the best thing to do is execute it, see how your body responds and pay attention to the scale, your look, performance and recovery, then make adaptations as you go as and when necessary.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Stick to rest day food, but if you find you’re dropping weight, then add a little more. In terms of when to go back, just listen to your body and get back in when you feel you have the energy and recovery to train again. I would feel out the first session back with reduced volume, see how you recover, then take it from there. Gradually increase volume and intensity across the next few sessions until you are back training as you were. Illness can take it out of you, so don’t feel like you should be training as you were as soon as you go back in.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I’m still full of cold, but managed to get a short run in first thing. I think some light activity is actually beneficial when feeling a little run down, but not enough to knock you back. I’m hoping that tomorrow I’ll feel well enough to get back in the gym again. I’m itching to train!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

For gut health and immune support, take first thing on an empty stomach.

For the benefits of muscle recovery and protein synthesis, take pre or post training.

Or take twice a day and take advantage of all benefits.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Lack of muscle soreness could be because your recovery is excellent, so not always an indicator of lack of growth. If you’re progressing in the gym, this suggests that you’re making progress and building new tissue. Having said that though, there may be room to add more volume seeing as you’re recovering well, so give that a go and monitor your progress and feedback. Also make sure that your intensity is there and execution is accurate.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

It could be tendonitis, it could be bursitis or possibly an impingement.

Rest would be the first port of call and avoid doing any movements that cause pain. Use anti inflammatories if needed.

In terms of re-hab, that’s difficult to answer without knowing exactly what’s going on, so I would go and see a therapist if rest hasn’t helped. Tendon strengthening exercises, shock wave therapy and soft tissue massage can all help if it’s something like tendonitis, but if it’s bursitis or impingement these treatments can often aggravate the issue, so you need to know really.

It may resolve by itself with rest and sensible training, but if not, then seek advice.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

As I thought, I don’t feel great today. I could feel a cold coming on yesterday, so I’ve decided to rest until I feel completely ready to get back to the gym. Not only so I don’t pass anything on to others, but to make sure I don’t knock myself back any further. I really want to get a good, decent, consistent run of training in now.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I’d want to be hitting that protein target from direct sources first and then any more from incidental sources are just extra.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Set it up as advised by the information you’ve learnt on here, then it will just be a case of executing and seeing how your body responds. Depending on your goals, you may need to adjust your diet. Depending on your performance and progress, you may need to adjust the volume.

Don’t start by adding in intensifiers. This sort of adaptation can be added at a much later date, once you understand your body’s ability to recover and progress.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Today has been a work day with posing clients. This was supposed to be the last day before getting back into the gym tomorrow, but as the day has gone on I’ve been feeling more and more fatigued and like I’m coming down with something. I’m really hoping I’ll wake up tomorrow feeling better, but we’ll see.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I would avoid alcohol for at least a week prior to getting your blood tests. Bear in mind though, that the reason you’re feeling the way you are could be down to the alcohol consumption, so maybe stop drinking for a few weeks and see if you begin to feel better.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I’m in agreement with Kuba here. See if this little increase gets things moving again, before increasing again.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Today was a fun day! I was gifted a driving experience day last Christmas, so today I drove at fast speed around a racing track, which I absolutely loved! After I had finished my laps, I was then driven around the track once more, but with a professional driver who drove at ridiculous speeds.. haha! I want to do it again!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.