[Michaela]

You can position your fats to your last meal, this helps me with sleep.
If you’re losing at a fast rate , sleep is impacted, and training is impacted then yes you can implement a refeed, and/or look to increase base diet if you’re continuing to drop too fast and have negative return

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[Michaela]

The diet layout looks fine to me and nothing stands out as anything that wouldn’t aid in maximizing performance. If you have to dip the deficit more then I’d prioritize carbs around the training windows and pull from the other meals.

Not sure what else you’re looking to get out of this question! I also cannot see your photos

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[Michaela]

I definitely wouldn’t remove carbs completely from your rest day based on the swing of training day amount that would be. But you can afford to have them lower than they are if you’re needing to push the deficit more. Let’s say you burn 500-700 more calories on a training day than a rest day, so you could have your carbs 125-175g lower on your rest day.

It really just boils down to are you making progress in your fat loss. Are you seeing your weight increase after a rest day? Decrease, or remain the same? This helps answer your question

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[Michaela]

You’ve got a well thought out approach here

At first glance I’d say your two lower back loading sessions are quite close together so you could potentially run into some issues there with recovery and limiting progress

Ultimately the best way to find out is to give it a try for a few consistent weeks and see what kind of feedback you collect, and then report back here with the feedback and we can help move things around based on that

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[Michaela]

I echo Rich’s last comment

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[Michaela]

My thoughts are exactly as Jordan has said. I would go ahead and bring them up again now by another 250 and see how that does you. Continue working it up based on response, visuals, and training feedback

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[Michaela]

It seems like you have good awareness! In this position I would take a more gradual approach to fat loss.
An aggressive approach would see negative return on your training, and also could impact your upcoming exams when it comes to mental cognition.
If you wanted to start cutting now I would go with a gradual approach over the course of the next 8 weeks and see how you’re progressing and also feeling, and if you’re making progress and still feeling good you can keep going, or if you’re having any decline then you could do a diet break during exams, and then pick the deficit back up after the exams

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[Michaela]

I personally always kept the same food sources off season and prep, only the amounts varied. Did this for literally 10+ years lol.
If the foods you’re eating digest well for you and you’re seeing progress then there’s no real reason for change.

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[Michaela]

Post current photos please or message them to my instagram

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[Michaela]

They all have their place depending on what your split and movement selection is. For back without any need for hamstring and glute volume you can choose a conventional pull, but if you’d like the extra hamstring and glute carry over I’d go with sldl or rdl

Ultimately just pick one and stick to it consistently and see how you recover and progress it over time

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[Michaela]

This looks good to me. All you can do from here is stick to it consistently and use your better judgement with recovery and how you’re progressing over a month+ time!

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[Michaela]

My initial thoughts are exactly as Maddy has mentioned.
Having a plan is great, but there’s really no way to find out the steps until you apply the first one and base the rest on response. Coming from a de-trained state, you’re going to be very responsive, so my approach would be starting the diet and the training without any supplemental aids and then assessing as needed from there

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[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 6 months, 2 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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