[Jack Lamb]

There are no set rules. You can have the same macros each day if it works best for you.

It really depends on what phase you’re in, how much food you have to play with and what feels best for you in terms of your digestion, appetite, performance, recovery and adherence.

If food is high, you may want an even distribution each day.

If you’re in a dieting phase or food becomes low, then having more carbs on a training day can help fuel sessions and support recovery.

If you have an active job, then keeping carbs high on a rest day may be more beneficial.

If adherence is an issue, then you’ll need to figure out what meals to have, at what time of the day to help to keep you on track. Having less food when you’re busy and distracted, and more food when you feel most hungry and likely to slip up.

You could simply drop your intra workout drink on rest days for a reduction in calories and keep everything else the same, and/or reduce your pre and post carbs.

How is your current set up working for you?

Thanks clare, my current set up is working at the moment, im in a gaining phase and food is at the highest its ever been, body weight is slowly increasing so its definitely working. I usually have 100g carbs intra on training days so like you said, that could be a good option to drop that and keep everything else the same. Thanks again

[Jack Lamb]

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[Jack Lamb]

Why don’t you have 2 uppers and 2 lowers. That way you’ll be able to have variations.

You can also give yourself more rest between each upper and lower too.

Instagram Chloepickford_ifbbpro

On upper days I do rotate between different lat raises, shoulder presses, and row machines with different resistance profiles. Chest has been progressing so I’ve kept it the same.

Lower day has stayed the same recently as quads have been a priority and everything has been progressing nicely, but I’ll look into having 2 slightly different lower days so I can add a hinge. Thank you for the advice.

[Jack Lamb]

Appreciate the suggestions guys thank you

[Jack Lamb]

Yes carry on slowly taking up your calories here

You haven’t mentioned your expenditure, where is it at ?

Hi Kuba, currently averaging around 4k steps per day and doing 20 mins step master at 150-170bpm 2x per week on rest days

[Jack Lamb]

Appreciate the help thanks guys

[Jack Lamb]

Thanks for the advice guys I’ll stick with them cals for a bit longer then adjust if needed

[Jack Lamb]

Amazing work ! That is you done ! Bring your weight back upto 91/91.5kg and then really take your time getting to 101 again ! Huge well done , you are about to get fucking big

Thanks Jordan appreciate the response mate

[Jack Lamb]

I personally would leave them out then , not worth it if pushes you back to 4/5 days , save the hyper for when you have a 30 inch leg

Ok thanks for the help, much appreciated

[Jack Lamb]

If your progressing lifts at 3 sleeps , I would stick on that . I think hams can only be trained at 2 sleeps if it’s 1 set , so really low level development . 3 sets will be ideal for 3 sleeps , you don’t need more than that . All that matters as your means of feedback is lift progression , you have said it takes 4-5 days to recover , I don’t know how your measuring that, but solely focus on ability to progress lifts . 2 sets curls 1 set hyper , every 3 sleeps

Hi Jordan, I’m able to train every 3 sleeps when I only do curls, the problem I have is that whenever I add hyperextensions, even just 1 set, my hamstrings are sore for the next 4/5 days so I feel like I’m not able to train as frequent when I do hypers

[Jack Lamb]

Thanks for the help guys