This looks good! You can always scale back more on the upper day as well and even have 3 lower days in a week if upper isn’t part of her goal and if she likes that and can recover well

I’d add in a leg press one day and single leg press the other day. Along with a leg curl somewhere would be good

No, I would personally keep training the same. And then only adjust once/if you see a negative return on performance and recovery

Yes I would train legs. For one, because if you love training then that’s reason enough alone, and for two balance still matters in the division and you also do get an overall density to your physique just through training legs imo

With where I see your current macros, if this were mine I would personally pull 20g fat, 50g carbs, maybe add a little cardio and see what that illicits

How is your training? Performance feeling good, recovery going well, and progressing sessions week to week? If all those are good then I would just make a small increase, like 250 cal/day and see how you get on with that, if weight continues to hold then you can do it again. It’s really just trying and seeing what happens and adjust accordingly from there

It’s really just what you prefer. I personally prefer fasted. You can just try both ways and see which you like better and if it has any affect on training

Are you progressing the leg movements week to week? are you putting as much effort into them as you possibly can? How long have you followed this particular split and program, and have you seen visual progress from it?

Can you flex your bicep when doing a front double bicep? Take that same feeling and do it when you’re curling a weight

Are you experiencing any digestive issues? Slow motility, bloating, etc? If not then I’d say you’re fine. They’re not the sources I would solely choose, but ultimately what matters is if it’s working for you or not.

I 100% agree with Rich here as it was my own thoughts prior to reading his. Just start with this man and string together consistency not thinking too much ahead just taking one day at a time and seeing how you recover and slowly work the progress up, and then if you feel ready for a change in split then try it and do the same one day at a time!

How does your weight fluctuate at this difference? Are you seeing big drops, gain, or maintain after a rest day? How is your current recover and rate of progression in training?

For foods during travel just cook protein ahead of time and freeze it, pack dry carbs like rice cakes, and avoid veggies during travel just as they won’t be any good, you can also pack nuts for fats, and additional protein sources like whey and tuna packs.

Once you arrive you can pick up as normal from there with meals

For training I wouldn’t…

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What do you mean training is flying but you are recovering poorly? If training is progressing then you are recovering. Being tired is fine. But if you feel like you need a reset then take a few days completely off and then get back to it. If you feel better at first and then go right back to feeling bogged down then you may need to look…

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Going only by the info you provided I’d say give it more than just a week before thinking it’s not working. If things still aren’t moving then you may just need to increase deficit more via cardio / food

Hey man. If you’re progressing right now and body composition is in a good place I would just carry on as is. Adjust the diet as needed based on your training performance and recovery, and watch visuals as you go along and you can toggle food accordingly to not get overly fat

I wouldn’t overthink it too much. If your blood pressure is good and you’re peeing well, I think 1-1.5g per meal is good or if you don’t weigh on a scale then like 5 cranks on a shaker etc. Main thing is just being consistent

That’s perfectly fine! I like the idea of what James has laid out for you, so pick one of those and see how you do performance, progression, and recovery wise. After a few weeks report back here with some feedback and we can help you adjust further based on that if needed

I never have nor do I know anyone personally that has.

I’m not a fan of extreme fad diets honestly. I like to find the most sustainable form of diet for the individual.

In the case that you are trying to fix gut issues, I would list out every single thing you are eating daily and narrow it down to the basics, and then do a process of elimination…

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You do have better development balance wise in your lower vs upper. But not enough that I would take away from legs to focus on the upper. Instead I would just allocate the volume to the upper a little more, whilst still keeping leg training in. So instead of upper lower split I would do more of a push pull legs split, or even more of a…

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I would consider them fortunate, but not lucky.

You have to figure out your priorities and find a balance that works for all. Set up goals for yourself, and within that anti goals. So for this case you goal would be making gains, your anti goal would be not willing to follow a structured meal plan. So which one means more to you?

It is totally fine to be a casual gym goer and not follow a…

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I think you pretty much answered your own question here within your explanation bud. You know you are taking cardio to an intensity that impacts your training, so therefor lower the intensity and heart rate of your cardio.

I think the boys have covered it here for you !lol

I don’t see any issue with it honestly. There’s little things I would tweak if it were me personally doing it but that would just be based on my preference. As a whole I don’t see anything wrong with this though. What do you feel like you’re struggling with?

Well it would depend on if you need to create a larger deficit, and if/when you do then you can add direct cardio or if steps alone are working for you then increase those. But I personally like direct cardio for fat loss

From your pic it doesn’t look like body fat is very high. In my opinion I’d just continue eating and training hard

Here’s a pic post training yesterday!

8 weeks post Olympia +20 lbs

Training 3 days per week as I’ve been logging here. Lower body only as you can see upper still eats lower lol (sigh)

Non training day today

20 min fasted cardio on recumbent bike followed by 3 sets of abs and posing rounds

Went into the gym at normal training time to foam roll, stretch and tan

Here is some photos today after 20 min fasted cardio and 1 L of water

Fasted weight upon waking was 153.2

6.5 weeks post Olympia. Show morning weight was 138

Non training day today, just the fasted cardio, stretching, posing, and cold plunge!

Yeah this is truly all person dependent. I have clients who progress well lean, and some who just truly have to pack it on. So you just have to monitor your progress in training, if you’re continuing to progress then you are on the right track!

Here’s pics from yesterday – fasted post 20 min cardio and 1 L water. Weight was 147.8 upon wake. Olympia fasted show morning weight 3.5 weeks ago was 138

Glute emphasis training today!

BM calves

0 p x10

1 p x10

2 p x10

• 3 p x8,5,3 Rest pause
• 3 p x7, 2 p x9, 1 p x10 drop

Adductor

130 x15

190 x15

250 x10

295 x7

295+1p x5

295+2p x2

• 295 +3p x9,3,2 Rest pause

Abductor machine

70 x20

100 x20

130 x15

Smith glute bridge

135 x15

225 x7

• 315 x11
• 225 x15

Heel elevated belt squat

Nothing crazy (Michaela level crazy lol) on this…

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Ok so following up on yesterdays log!
Post Olympia..
2.5 weeks post now
Typically post show I hit the ground running, right back in the gym the next day full steam ahead into the rebound phase
And regardless of weight going up, prep variables being out, food being high, etc I tend to still hold a show ready condition.
This time due to variables… Read more

Girl this Olympia plague was no joke! It’s been going on over 2 weeks for me and still not fully well!

As everyone has said, it is individual specific.

But as for myself personally I do not alter sodium at all. I use my normal sea salt amount at every meal, and backstage during pump up I’ll do a small amount with a sip of water! Pretty consistently with my clients as well!

Not much more to add to what Kuba has for you, other than to give extra confirmation to it!

My arms were at one point a very weak body part, and now one of my better!

Things I did to change it was lower volume and frequency ( I was training them multiple times a week) to once per week and very minimal movements 3 tricep, 2 bicep. With…

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I’d love to see the details of your leg training tomorrow in terms of order / volume etc if you care to share!

I see you started with TBJP January of 22 so a full year and now renewing is due for a congratulations!

I am looking forward to following your progress this year and see you turn your trials into triumphs!!

Coming off of a long year here!

I won’t bore you with the wordy details, but just to recap as it plays into how things need to be approached post Olympia!

Surgeries at the beginning of the year along with many setbacks in recovery taking 4 months completely off the gym, but of course still following meals.

Started from scratch in April with no…

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Hey everyone!!

First off, it’s an honor to be here! Secondly, Happy New Year!

One thing I do not like to do is talk about myself lol, but I think it’s good here to start off with an introduction for those that may not know me well or have followed me on Instagram long before we get into the nitty gritty!

I am 27 years old, born and raised along…

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