Clare Barks
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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!
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Track overall calories, but make sure you hit your protein target first from direct sources first. You will get some additional incidental amounts from indirect sources, but I wouldn’t factor these in to your target.
Fats and carbs can be tracked from anything that isn’t from your direct protein. For example nuts will contain both carbs and fat.
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Listen to your body. If performance starts to drop, you’re feeling more beat up and fatigued than usual, sleep is becoming disrupted, digestion/appetite is skewed, motivation is dipping, then these are all signs that a de-load could be due. Don’t wait until you’re completely in a hole before taking a break, otherwise you’ll take much longer to recover.
There are two options.. take 4-7 days complete rest (or one split rotation) or go in and reduce your volume and intensity for each session across a split. I prefer complete rest personally as I never feel like I’ve rested enough when I continue to train. There’s always a temptation to push harder than I should too.
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Omegas am and pm or away from training.
D3/K2 am.
Ashwagandha and magnesium post training.
Creatine whenever is convenient (Intra is usually easiest).
Curcumin am and pm or away from training.
Sleep aid 30 mins pre bed.
Greens am.
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I would firstly focus on getting leaner before you aim to do any kind of gaining phase. In terms of your training, I would personally give a push, pull, off, legs, off, repeat split a go. Your strength levels may hinder your ability to sustain a full body or upper/lower split for very long before recovery becomes an issue.
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Yesterday we chilled near the hotel and went for a walk along the beachfront, before getting a taxi to the airport to fly home later that afternoon. We got back early evening, very tired, but we had such an amazing time, so it was well worth it. I really enjoyed trying something new with mountain and gravel biking and it was good to have a different way of challenging myself. I’m thinking of investing and getting a bike for myself now and seeing what more I can do.
Today has just been a washing, cleaning, catching up with clients and recovery day, before I get back into a routine again.
Having said that though, tomorrow I’m booked in to drive around a race track at high speeds (A gift from Christmas last year), so I won’t be back into the gym again until the weekend.
Check me out.. being all adventurous, haha!
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Looking at the right hand side pictures, you’re still in a good position to continue gaining. Just take things very slow and steady to ensure you can sustain this gaining phase for longer.
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What are your goals? If you love running and want to continue doing these distances, then you need to factor in enjoyment. It may not be optimal if you want to pack on as much tissue as possible, but that all depends on your long term goals.
Some people can hold size well whilst doing a lot of cardio, whereas others find it difficult to hold Leg size, so it will be a case of try it and see.
You also need to make sure your diet compliments your output and ensure that you’re eating enough to facilitate both running and building tissue.
The bigger you get, the more difficult it will be to run long distances too.
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Ease yourself back in slowly. Feel out some movements to see what you can do pain free. You may need to stick with a leg press as your main compound initially as squats may aggravate your knees to begin with.
Keep rep ranges higher, slow down your reps, wear neoprene knee sleeves to keep the joint warm and keep volume low.
Gradually you’ll be able to build intensity and volume back up from this.
It’s really a case of listening to your body. You’ll know what you can and can’t do, how much is too much and which movements are best.
I would also run the tbjp joint stack daily. These products combined will support your joint health and inflammation.
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Yesterday was our last full day here in Girona. I scouted out a local gym and got a quick full body session in after breakfast, then we spent the rest of the day walking along some coastline tracks, which took us to another gorgeous beach. We stopped for coffee, refreshments and lunch along the way, then back to the hotel to chill by the pool before our evening meal. Fair to say our step count was very high once the day was done!
This morning we’re just going to chill locally until we get our flight back home this afternoon.
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The main thing is if you’re getting the desired results, your rate of gain is steady and you are having no digestive issues, then all good.
If I were to change anything though, I would personally spread protein more evenly across your meals.
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A lot of vegan protein powders on the market are very poor quality, so if you’re going to use one, get the tbjp Vegan Protein. I use this one in some meals to get a different protein source in my diet and it digests really well and tastes amazing. You’re guaranteed great quality too.
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Morning from sunny Girona.
Yesterday we went out on the bikes again. My husband mapped out a route for us, which was really tough! Plenty of hill climbs to navigate, but it was really good fun and I got great sense of achievement getting to the top of each one without stopping.
We had a break for lunch and spent some time on the beach before heading back.
This morning I’m going to go to a gym to get a workout in, then we’ll plan the rest of the day.
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This looks like a reasonable rate of loss to me. You are likely going to lose a little strength for some movements at the tail end of a prep, so don’t over worry about this, you’re maintaining most. Keep doing what you’re doing and we’ll done so far.
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As you get older, I think it’s more a case of listening to your own body. Everyone is different. Adapt your training in line with your recovery capabilities and joint health. This may mean reducing volume, reducing training days, increasing rep ranges or adapting movements.
I would also make sure you put some focus into cardiovascular training and fitting this alongside your weight training.
Don’t neglect enjoyment and spending times with people you love or doing things outside of training too. Mental health is also important, as well as getting the most out of life with those that matter.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.