[Michaela]

If you’re recovering and improving session to session, that is what tells you if it is good for you to continue on or not. So just try it and see!

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[Michaela]

Jordan and Kuba nailed it here, truly nothing I can add to that

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[Michaela]

To put it simply, I increase weight when I am failing at the top end of that sets target rep range

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[Michaela]

If you’re progressing keep going. If you hit 2 weeks in a row that you didn’t see a weight decrease and or visual improvements, that is when I’d adjust more

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[Michaela]

I would personally start with fat. As low as I’d go through the deficit would be 30-40g

If the 200 cal decreases doesn’t see much change for you then I’d go with a bigger decrease. For me personally, that cal amount wouldn’t budge me as I adapt pretty fast and it takes bigger cuts to get things moving

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[Michaela]

What are you currently doing? Any pre training warm ups and or how do you build into your working sets for movements?

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[Michaela]

You can try it! That is the best way to find out. If you continue to progress then perfect, if you notice a damper on it then just pull back down. Easy!

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[Michaela]

It just depends on the person. I personally have carbs across all meals in a surplus phase, but the first one I pull from is the last meal and it’s usually my lowest carb meal of the day, but I train early in the day.

So a case where I’d always have carbs in a last meal would be if I was training around that time, or first thing in the morning

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[Michaela]

Calves imo can handle a lot of volume. So this ultimately comes down to proper execution, and how much volume can you do and still progress the exercises and no negative return or carry over to leg training

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[Michaela]

To be completely honest I don’t think you need a body part specific split for weaknesses. I would treat everything as a weakness.
Legs not just hamstrings need to be bigger overall. Your back and delts are good, but not overpowering. Just keep cranking on everything man!

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[Michaela]

You nailed it when you said they are a tool. Nothing is absolutely necessary, everything is just tools and a means to an end.
I’ve done preps with zero refeeds, and preps with weekly refeeds. It just depends on what’s needed toward the goal at that time.
If your fat loss is progressing with no decline in other indicators, then sure keep cranking.

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[Michaela]

What is your reasoning by wanting to remove the fats and replace with carbs? That will better help us answer your question directly

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[Michaela]

Rest it and use tb500/bpc157

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[Michaela]

Have you seen a massage physio?

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[Michaela]

Tb500 and bpc 157 at high dose helped me tremendously. On top of all the rehab, physio, ref light therapy, cold plunging, etc I was doing

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