[Koa]

none would be best

the mast might be enough to control estrogen but only time will tell if you start noticing high estro side effects

getting bloods will be the best way to determine though

[Koa]

doing a lat activation exercise in the beginning helps me alot at targeting lats

jp has some vids about it on here look it up

[Koa]

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[Koa]

What will change if frequency stays the same mate? What’s the rationale?

Do you intend to increase volume for each respective muscle group?

Do you feel the muscle groups at the end of the session are given less effort?

having them split would mean i would have more energy and strength to focus on that specific body part therefore being able to lift more load…

i forgot to mention i have an A & B rotation so if i split quads and hams they would only get hit every 10 days… for single leg days everything would be getting hit every 5 days

currently im doing single leg days and sometimes feel by the time i get to hamstring curls towards end of my session my strength and energy levels are low and i am not able to lift as much load as if i had split leg days

[Koa]

i dont think its the ester giving you problems its most likely the different carrier oils being used by certain brands

[Koa]

its good your putting your health first we need you around for a long time jordan!

[Koa]

So long as overall you’re in a deficit and losing fat at a rate that you want to, then it’s up to you how and where you distribute your calories.
Having said that, you need to take performance, recovery, sleep and adherence into account when making the decision. I wouldn’t personally go too extreme with fluctuations on different days, but if going slightly higher on your Leg and Pull days works for you, then I don’t see an issue.

thanks ill take those into consideration

[Koa]

What’s your goals buddy? All depends on that!

lose fat while maintaining as much muscle tissue as possible

[Koa]

What’s the reason you would like higher carb days on those days ? To keep performance high?

yeah those are my most brutal workouts of the week so i want the extra carbs to help with performance
Why not do 2 medium days then
Rest low days

Have the low days in a deficit n medium days maintenance

Go from there

currently thats pretty much what im doing

i have my 2 high days (pull & legs) slightly below maintenance but ill take your advice and bump it up to maintenance to see if i can still make the same progress eating more

the rest of the days are my regular deficit cutting calories

[Koa]

What’s the reason you would like higher carb days on those days ? To keep performance high?

yeah those are my most brutal workouts of the week so i want the extra carbs to help with performance

[Koa]

During a cut it’s usually inevitable that volume needs to be dropped at some point to keep recovery manageable, however after only 2 weeks into a cut, this shouldn’t be an issue.

If your pulls are still progressing and it’s only your squats that are suffering, then yes you could move those to your second rotation and see how you get on. Alternatively you could switch your barbell squats for a different supported squat movement such as a hack and see if that makes a difference.

my knees never agreed with hacks but ill try to give it another shot since its been awhile… thanks

[Koa]

thats a lot of oats and potato is there a reason why your not eating any rice/cream of rice?

[Koa]

yeah as others said MWF frequency would be better for stable levels

i would also get estradiol blood work done to see if an AI is needed

[Koa]

i would say its also genetic some peoples body are really good at dealing with stress, controlling cortisol and epinephrine levels

i notice a lot of the best bodybuilders have this trait for example ronnie coleman was cop but he was always super chill and calm

[Koa]

would not trust anything from nick trigilli honestly