[Michaela]

Bring seat down 1-2 more notches
Get a bigger stretch, push the bar back 2-3 more notches
Lighten the weight and get more reps
Slight arch in mid back and keep chest up
Initiate rep from the stretch and contract alllll the way through to peak contraction, and fight the weight on the way back

TBJP Nutrition: Michaela10
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[Michaela]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

So just change to a split that is less lower frequency. Like a push pull legs

TBJP Nutrition: Michaela10
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[Michaela]

It’s all dependent on you, your current phase/season, your recovery, and progression. For me when I am able to have enough carbs to vary I do like to do so. Personally it looks like highest days being leg day, moderate day being all other training days, lowest being rest day. The amount and difference is very dependent on

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

As much as you can progress and recover from. I personally did best with 4. It depends on how hard you’re going in your sessions and how well you recover. Just try what fits best in your schedule and see how you recover and feel in the gym and pull or add from there. I’d recommend 5 on average

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

There’s always some outliers! There’s no one size fits all, ultimately if you feel like it’s something worth trying all you have to do is try it out and do it consistently enough to elicit a response be it positive or negative and adjust accordingly from there!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

There was a season my coach had two cheat meals placed in my plan and it was Wednesday and Saturday.
If you need two I personally would space them out

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[Michaela]

What’s your training split? And do you have photos you can share?
This would be helpful to give you a more specific answer. But in the context of this question only, you can change order and rep ranges, execution, there’s ways to make it different

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

There’s a few different scenarios that a refeed can/should be implemented to be beneficial. In your current state with cals as high as they are and still a big amount of body fat to lose the only case you’d really need is if you drop weight fast and feel a negative impact in training performance and recovery. Deeper into the deficit is where more scenarios are considered.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I honestly never did or really knew about the lo salt all 10 years of competing as a pro. The first half of my career I just consistently used 5 shakes of a sea salt shaker per meal across 6 meals, the last half I measured 1.5g per meal across 5 meals.
At your stage, just be consistent and don’t overthink it

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

It’s not how I would personally do it, but I mean if you’re recovering and progressing that’s all that matters.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I would Increase it 150-250 cals per day and see what happens

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[Michaela]

Love to hear it! That’s what this group is for!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Find the foods that digest well with you, stay hydrated, dont build calories too fast, don’t overuse sauces and artificial sweeteners, take digestion seriously ie fiber intake, gut health protocols, along with keeping some cardio in

TBJP Nutrition: Michaela10
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[Michaela]

It won’t affect it at all if you don’t eat like you’ve been deprived for months lol
Enjoy your vacation and keep structure

TBJP Nutrition: Michaela10
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[Michaela]

I personally like to have direct cardio in no matter what even if it is just a little bit. For heart health benefits, and it is completely antidotal and personal bro science lol but I really believe cardio gives a different look to the condition than without even if the person can get lean without

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock