[Michaela]

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

• This reply was modified 4 months, 4 weeks ago by  Michaela.

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[Michaela]

If you’ve only been running it 2 weeks I do not think that is enough time to base an opinion on not progressing at all. I’d give it a few more weeks and if you’re still not progressing then let us know here and we will help more!

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[Michaela]

First, I mean no disrespect by this, but I’ve been training for 13 years and have been a pro for 10 of them, I’ve never heard of an anterior posterior split. But I understand what you mean.

I personally would not enjoy this at all, there’s so many different movements in one day I would prefer to break that up over more days.

But ultimately all that matters with a split is if you enjoy it, adhere to it consistently, and progress it week to week and see the changes in your physique over time that reflect that

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[Michaela]

What are your current amounts?
I personally usually go ahead and set fats at a base amount right out of the deficit, and then any additions from there come from carbs until I get to a point that I see a need for additional fats if carbs have gotten to a max amount and need some help sticking

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[Michaela]

My thoughts were exactly as Hilly had said here prior to me reading his comment. I’d also like to see photos if you can post them here in the comment section. Start of diet and now

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[Michaela]

It’s just preference and also what you feel has the least impact on recovery from training.
I personally prefer the harder cardio first thing in the morning and then steps in the evening

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[Michaela]

Can you put the pics in the comments? I’m unable to see them

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[Michaela]

You honestly have to figure that out based on your recoverability. Set up your split and try it out and see how you get on with it then adjust accordingly from there. And you can report back here with questions to help further

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[Michaela]

I wouldn’t recommend it. I like to keep a neutral spine and neck position

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[Michaela]

It’s not detrimental if you’re not a competitor, but I wouldn’t consider it ideal either.
At the end of the day it’s what you want to prioritize most.. what’s most convenient for you, or what elicits the most progress

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[Michaela]

JP summed it up here.

But the way I like to start someone out is have a general idea of what they’re current intake is even if you don’t know the macros but make an estimate off the foods, and if you’ve been gaining/losing/maintaining on that, and then base the new macros off of that toward the goal ahead

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[Michaela]

Ahh idk man, I like warm ups to be used as primers and building up into that work set weight. You don’t have to take big rests between the warm ups.

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[Michaela]

You just start with an amount and see how you respond with progress. Going from zero id start 25-30 min 4-5x/week, I personally prefer fasted but whenever is convenient for you consistently

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[Michaela]

Pretty much anything blendable that matches the macro needs for that meal lol

For me it would be rice flour, almond butter, banana, whey isolate – or in your case with nut allergy coconut oil

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[Michaela]

45-60 min if fine with me, especially if having an intra drink with EAAs and carbs.
If you’re wanting to eat sooner just for schedule then why not just pack it with you?

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