[Clare Barks]

I would be having a protein feeding every 2-3 to take advantage of the muscle protein synthesis window. For bodybuilders this is more beneficial than waiting 4-6 hours.

I would split your protein allowance across more meals to allow for this and aim for a minimum of 30g in each meal.

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[Clare Barks]

It’s our second full day here in Girona. Yesterday we hired some mountain bikes and went exploring. My husband rides road and gravel bikes, so is very experienced, but it was all quite new to me. Nothing like throwing me in at the deep end though, with the amount of hill climbs and off road tracks we ended up on. It was a good challenge though and I really enjoyed it, so hopefully we can do that again before we leave.

This morning I got up and out for a run along the beach and we’re now at breakfast planning what we might do today.

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[Clare Barks]

Have Cream of Rice and Whey for your pre, then have your EAAs in one go during your workout (ideally at a point which will be half way between your pre and when you eat your post meal).

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[Clare Barks]

Do you use straps for your pulling movements?

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[Clare Barks]

Morning for Girona! Yesterday we arrived, settled in and mapped out the area. The weather is warm, but not super hot.. certainly better than the UK right now, so can’t complain.

I went for a short run along the beach this morning and then to breakfast, and we’re now planning the rest of the day. We may hire some bikes and go exploring. There are some lovely beaches in the area too, so will likely stop off at one of those at some point.

There’s a decent gym nearby that I had a look at yesterday, so may get a session in there either today or tomorrow, depending on what we decide to do.

I’ll keep you posted on what we get up to.

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[Clare Barks]

I wouldn’t consume all of your daily salt in one go, spread it across your meals.

A few grinds of himalayan pink salt/ sea salt per meal should be fine.

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[Clare Barks]

This looks fine to me. I like to sit on the higher end of protein intake. So long as you have no digestion issues then there’s no problem. In regards to fats and carbs, distribute the remainder of your calories where suits you best.

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[Clare Barks]

I take all 5 tabs together with an evening meal.

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[Clare Barks]

At the airport ready to board our flight to Girona. Today will be mostly just travelling and settling in. I’ll do my best to keep up to date with my Log and keep answering questions on the forums while I’m away.

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[Clare Barks]

The TBJP Knees sleeves are perfect.

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[Clare Barks]

Today was my Glutes/Legs session. I did slightly higher volume today as this will be my last session for a few days, so I know I’ll recover fine. We fly early hours tomorrow to Girona for a short break, which I’m super excited for. Hopefully we’ll get some nice sunshine!

Seated ham curl x2
Reverse Hyper x1
Belt Squat x2
Leg press x3
Glute Drive x3
Leg extension x2
GHR x1

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[Clare Barks]

You can use the TBJP EAAs as your intra workout protein feeding. If you’re not able to get hold of Sustain or Performance fuel, then use a cyclic dextrin carb powder alongside.

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[Clare Barks]

It could well be that you need a cpap, particularly if you’re a larger bodybuilder. However poor sleep can also be impacted by other things. Have you looked into your diet and what and when you’re eating before bed? Do you limit stimulants during the day? Are you under a lot of stress? What time of the day do you train? What is your routine pre bed? What supplements do you take in the evening?

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[Clare Barks]

Today is a rest day for me. I’ve had a morning of work and a bit of a pampering afternoon, getting myself looking and feeling presentable for my little break away on Saturday.

Tomorrow will be my last training session before leaving early hours on Sunday. We plan to be quite active whilst away, as well as taking some time to relax in the sun. I’ll likely get a couple of runs in, use the gym facilities, and my husband wants me to get out with him on some cycles, so that should be fun!

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[Clare Barks]

stomach bloating and sometimes diarrhea, it’s almost all day.

I’d start by removing the Eggs.

Nut butters and Whey concentrates or poor quality Wheys can be triggers for a lot of people too.

Are you having any pre workouts, intra workouts or other soft drinks too?

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