[Corinne]

simon…thank you what a lovely thing to say….I will never stop trying and pushing I can only hope that over time I learn to stop worrying lol in answer to your questions… I have a scope of humapro during HIIT, just to prevent muscle break down and help with repair and recovery…you could add electrolytes, but my hydration is good and the duration of the cardio in my opinion doesn’t warrant anything more then bcaas, or eaas

sunil..thank you, nice to know people are reading…feel like a crazy woman ranting on haha 🙂 in answer to your question…for my weight sessions I have 2 scoops of Prime about 40mins pre training, this includes peptopro, leucine, citrulline malate, creatine, beta-alanine and taurine…during the workout I have carbs from cyclic dextrin and casein hydrolysate, again a peptpro product, with additional bcaas from humapro…I start drinking this half way through the workout and use just water for the first half..the reasoning for this is to prolong lipolysis for the first half of the session and spike insulin with carbs as late as possible.

ill use the same for both sessions…if you want me to expand further please ask 🙂

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[Corinne]

so another rest day today…there come round so quickly!
fasted HIIT this morning…bike sprints, 15seconds on 1 min recovery, repeat 8 times
afternoon sprints…on the bike again, 10seconds on 20seconds recovery, repeat 10 times

I would love to do more and totally exhaust myself but Jordan has banned me lol…working on increasing the resistance on the bike to really push the adaptation

first 2 meals today were pro fat…then 3 pro carb meal and casein pre bed

feeling great at the moment…energy and motivation sky high…trying not to look in the mirror at the moment as im looking a little watery and smooth which I hate and makes me think ive regained fat lol…its very hard to look at yourself and gauge what is fat, water or flatness…so that’s why having a good eye from someone who wont lie is great.

cannot wait to burn these last few lbs of fat off and looking grainy and hard again 🙂

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[Corinne]

I hope its useful Ciaran 🙂

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[Corinne]

if you look back Ciaran I outlined my high feed day 🙂

legs yesterday was great..energy and glycogen was nice and high due to the few days of higher carbs over the weekend…
we alternated positive band leg press and back squat to start which was a nice heavy start to the session, felt good to be squatting and looking forward to getting a good stretch of proressions on that in the ‘offseason’ (if you can call it that lol)

shoulders and arms today…filming the morning session with Rebecca so that will be more content to come out soon

my main focus this week is training hard…if I lose muscle now I wont place..so I need to switch my attention from being shredded (which I am dying to be) to thinking about the package as a whole…the best package wins not always the more conditioned…I have to keep reminding myself of this and I no im doing Jordans head in with my constant attempts to drop more body fat lol

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[Corinne]

off to do legs in about 20mins….IM SCARED lol 🙂 will update the session later today 🙂

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[Corinne]

aww thanks jack…If I could switch off and relax I would but im a natural worrier and pessimist! all I can guarantee is that I wont EVER back down…I think everyone losing sight of what they actually look like..i have no idea lol and I read into everything…its all still new to me really, so im sure with a few more years of experience the mental challenges will become easier 🙂

Ciaran…absolutely…sometimes the order of the exercises has a big impact too…so say you did your shoulder press as exercise 1 one week and then exercise 3 the week later, yu may not hit the same number as youre pre fatigued…with smaller muscle groups, ie delts, biceps etc they do tend to stall quicker especially if form is perfect as there is simply less assistant muscles that can be ‘accidently ‘ recruited…ie in a squat…your quads my fail but your lower back or hips will automatically switch on and help you dog out a rep if you allow them too

when this happens, change the exercise slightly or use a different grip to recuitr and stimulate a different neural pathway and set a new number 🙂

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[Corinne]

UPDATE…so its 6 weeks and 2 days til the universe now..where is the time going!?

I haven’t weighed myself since last Saturday before the high refeed day but we have been going by strength and the mirror…yesterday I looked VERY flat, and energy and strength was waining a little…so I had some additional pwo carbs (just clean sources, usually 80 in that meal but went up to 130c) and a little extra protein and fats before bed, usually 30p, 20f, but I was told to have 50p, 30f

from today my training day food has increased from 295 carb total to 400 carb…this is to fill me out again, allow me to train harder and not lose muscle…if I lose muscle from here I wont even get a look in at the uni as the girls are much more muscular and developed.

im anxious about the additional food…I wish I wasn’t but even though I fully understand the logic, my diet/suffer brain will always associate more food with fat gain..i also have a high day tomoro and have been instructed to eat A LOT… 🙁 this sounds fun but again makes me VERY anxious….

I will do as im told tho…if I get stingy now with still 6 weeks to go I will little have NO muscle on stage :s

arghhhh

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[Corinne]

you too rose…just keep working 🙂

Ciaran..i do indeed have lots of tips, spreading my macros into massive meals is a speciality of mine haha….I don’t count calories as such, just the main macro so I would distinguish between fish or chicken for example, to me 30 protein is 30 protein,i wouldn’t count trace macros
pple…
but if I only have say 30p and 30c in a meal…I would spread that as widely as I could using egg whites and cottage cheese and turkey, this way there is more on the plate…cottage cheese is a very low carb food source too, so I may have say 2 rice cakes with cottage cheese on, then maybe 50g sweet potato, 25g apple..this way I have spread a little amount of carbs over a variety of foods and I feel like im eating more 🙂

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[Corinne]

hi rose…thanks 🙂
it has taken me from my very first diet to now to build the metabolism and fat burning ability I hve…literally 3 years lol…I have dieted on sub 600kcals and been on over 3 hours liss a day…I have also rebounded very hard and body weight at the start of 2013 was as high as 190lbs…its been a very long and slow process and there have been times that fat DIDNT move at all…in all seriousness there are no secrets and n short cuts, be consistent for long enough and your body will adapt 🙂

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[Corinne]

7 weeks out today…jst 49 days..madness!

beeng feeling a little deflated and sapped the last couple of days so time to reefed today then ensure training is more focussed to re set numbers rather then beat the olders ones…ive lost over 5lbs this week so I do feel a lot lighter under the weight

must bare that in mind when dropping weight…its not a failure to re set training numbers and progress again within a diff rep range or diff tempo 🙂 hard to get my head round this when im stubborn tho haha

went for food with luke and carly tonight…such lovely people and both looking FREAKY cant wait to watch the brits in 5 weeks time

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[Corinne]

sorry I didn’t update yesterday…I had issues logging in…but im back

rest day today…good day…sprints in the morning and then a second session this afternoon…met with a new clients, who was lovely and im super excited to be working with her 🙂

re feed day tomoro…which im going to try and enjoy haha

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[Corinne]

so today was the first day I actually felt quite drained…weight has really dropped since the weekend so body fat is sitting very low now…plus it was double leg day which is SCARY lol

quads this morning and hams this evening…needless to say we both beat our numbers…but soon we will have to start back off some exercises if they just don’t feel right…I hate that tho…feels like a failure!

glute bridges alternated with cable rope pull throughs are my new favourite glute exercise combo ive decided…NEVER had a numb bum like it haha

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[Corinne]

dennise I mostly do my sprints on the bike as the resistance is measurable, and im not doing a lot of hiit sessions…when I was doing up to 3 sessions a day I did vary it and used prowler sprints which were great

georgina…yes, have done in the past..again it all depends on the time frame and how much body fat needs to be lost…if there is more to lose then obviously energy expenditure needs to increase…previously I have done a cardio (hiit or liss) fasted in the morning, then weight trained and then also done pre bed cardio.

preferably I like to keep cardio to a minimum and away from weights as there is research that suggested the switch in hormonal pathways (AMPK and MTOR) which are stimulated during either weights or cardio are conflicting and detrimental to building muscle

to expand on this…
weights stimulates MTOR – anabolic pathway which maximises protein synthesis
cardio stimulate AMPT – which down regulates MTOR

typically cardio will increase closer to a comp to maximally burn fat, but then again in the final coupld of weeks it is favourable to do less in order for your body (especially legs) to fill back out and look fresher on stage 🙂

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[Corinne]

thanks jack..thats a really flattering thing to say, thankyou 🙂 and thanks connor…all I can do its work hard and try and if its ment to be it will happen 🙂

had back this morning and chest this evening…actually felt quite drained today…ive lost 5lb since Saturday after the cheat meal so my body has gone into over drive a bit…I felt light under the bar if that makes sense…still great sessions and beat my log book tho 🙂

we booked the flights to Miami this morning too…flying out on the 12th November staying in Miami a few nights then we are going to travel to tampa…then maybe stay in a nice hotel for 2 nights as coincidently the 20th is my birthday so I have managed to wangle a few extra nights to stay and have a night out 🙂

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[Corinne]

dennise…its all depends on the situation and where my body is at at the time…this year for the nabba brits I actually found myself significantly upping carbs in the final 2 weeks as my metabolism just freaked and I needed the food…previously I have been on stupidly low calories..so there is no fixed rule however from now I think it will be first example, upping food into the show…the way myself an Jordan prep people is to push hard, get ready early then spend the final few weeks stepping back from cardio and increasing food in order for the competitor to step on stage looking fresh and full not tired and stringy 🙂

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