Michaela
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I would try a high day/refeed and see what that elicits. Increasing both fats and carbs for a day or even a few days, then back down to base for a few days. If you then start to lose again you may have just needed a boost. But if you continue to not lose then you may just need more of a deficit
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Clare nailed it.
It’s all a tool for a job, try it out for yourself and see what you like and what produces resultsTBJP Nutrition: Michaela10
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Hey man, Rich is giving you some valuable feedback and advice here. You are welcome to send me some videos on instagram of your chest training and I can help assess the execution
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Same as any other muscle group I like training in all rep ranges 8-10, 12-15
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You’ve been dieting quite a while now so the decline is warranted. I would go with option 2. I’d also consider since you intend on hiring a coach anyways, maybe hire one now, you give good feedback and this will help a coach pick right up with you and keep you from spinning your wheels
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Sounds like an easy fix to me. Drop the artificial stuff, it’s not needed
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What is your reason/logic behind first set 0 RIR and second set 1-2 RIR?
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None of us can say for certain man, just gotta get it checked out by a doc. Find out for sure and let us know!
TBJP Nutrition: Michaela10
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What have you been running prior to this? How has your performance, progress and recovery been?
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Kuba nailed it here for you.
Ultimately it depends on the person and case by case basis. Majority of time if training is progressing and visuals are in a decent spot then I just keep things the same. If the person is really lean then boosting calories can still be warranted. I definitely don’t think a drug increase is needed if training is progressing
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I train them and believe it is a good tool for glute development
The ones who don’t may just have a genetic strength that doesn’t require them to allocate volume to thatTBJP Nutrition: Michaela10
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There’s a lot of good coaches within TBJP, we all hold ourselves to a high standard which reflects in our services and our clients.
When looking for a coach you can talk with them, and even their clients to get a good feel on a right fit for you.
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Considering your age and wanting to keep your social life a priority, you can schedule them in weekly and just adjust your diet and cardio around it accordingly to accommodate your rate of loss. And the meals off you can also order something that aligns with your goals and typical meal
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Top set back off is still straight sets. How to decide if you want to do a reduced weight on your second set depends on the rep range you hit for your first set. Ex if my goal is 8-10 and I fail at 8, I’m going to reduce the weight for my second set
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It is doable, I did it with legs for years. It just depends if your other body parts can afford to take a backseat in terms of volume and still maintain their progress
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock