[Michaela]

What is your body weight currently and also at the end of your last cut?

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[Michaela]

I wouldn’t train obliques directly. Crunches and leg raises will hit them indirectly
As for forearms, you can do a lot of your warm up work for back training with no straps and this should be plenty

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[Michaela]

Yeah I’m with kuba if it’s just 4-5 weeks I’d go more aggressive and get in and out

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[Michaela]

Yeah I definitely wouldn’t be doing the same exact lower day twice per week. That close in proximity I definitely recommend varying movements.

Here’s how I would lay out what you have above

Lower 1 ham focus
Lying curl
Leg ext
Leg press
Stiff leg
Seated curl
Calve raise

Lower 2 quad focus
Seated curl
Leg ext
Hack squat
Adductor
Hip thrust
Single leg lying curl
Calve raise

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[Michaela]

Im not combating you, but just curious what your reasoning is to why you want to do this?

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[Michaela]

I’m sure it can have its place for someone who has enough knowledge to combat it when it’s wrong and to disifer what they can take from it and what they need to trash

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[Michaela]

Post cardio and post training. 5 rounds of quarter turns and mandatories 20 sec holds per pose. This is what I did every prep, never had an issue with posing endurance on stage. If I can over pose in my practice in an exhausted state, I’ll absolutely be prepared for stage

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[Michaela]

I’ve done it several times. Without knowing any of your details I’ll just give you a general idea of what I have done. I rest fully one week post show, no cardio no training and I follow what my base diet was. 2-4 weeks post show I reduce cardio and increase base carbs, the amount just depends on what I am seeing, 4 weeks out I assess and see if I need to start tapering back down again but ideally I’d like to keep cardio output lower since I’ve been leaner longer and at a higher risk of burning too far down. Throughout this time I am really prioritizing recovery and training volume

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[Michaela]

I’ll disagree with the majority here, (respectfully lol) If this were me I’d do push, pull, off, legs, arms, off

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[Michaela]

Honestly if you love the split you’re on and seeing progress there’s no need to change it. But if change is what you want then just try it and see how you like it, how you recover and progress

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[Michaela]

What’s your priority? Progress or vacation? Neither are a wrong answer, just depends on you. If you have the ability to not go off the deep end on vacation I’d just approach your plan the same way you would if there was no vacation, then just enjoy the vacation without abandoning your goals

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[Michaela]

Could be partially placebo depending on how you operate if you let stuff like that play in your mind. But that was indeed a big calorie drop so it’s warranted, and of course the stress plays a role. Give the feedback to your coach, and just see how the coming weeks play out before jumping to any conclusions of something being wrong

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[Michaela]

Pretty much my whole career I’d do cardio fasted and then train 3-4 hours later with no issue at all
Whatever works best for you and your schedule and your performance !

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[Michaela]

I count the fat from all sources

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[Michaela]

There’s a lot to this that requires more than a general answer.

But here’s an example for me personally, not saying this is right or what you should do

If I had 625g carbs and I wanted to use lantus and humalog I’d do
10iu lantus AM, 3iu gh fasted
Meal one 100g carbs
Meal two pre training 3iu humalog 150g carbs
Intra 50g carbs
Meal three post training 3iu humalog, 3iu gh, 150g carbs
Meal four 100g carbs
Meal five 75g carbs

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