[Michaela]

Nutrient content, digestibility, performance, health are all reason to choose more quality options over processed options

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[Michaela]

I would go back to prep macros for a week and let things level off, then slowly increase your base diet from there. Practice the same discipline you did during prep.

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[Michaela]

It really just boils down to what fits best to your schedule and digestion!

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[Michaela]

I’m boring and do unflavored cream of rice and whatever whey flavor I want lol

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[Michaela]

Wednesday 5/17/23

40 min fasted cardio, followed by posing rounds and stretching

Glute emphasis day

Calves on Cybex press
3pps x12 (+1 from lw)
3pps x11,6,4 RP (+1,1,1 from lw)
3pps x9,5,4 RP (+1,2,2 from lw)

Adductor
Stack +3p x14 (+1 from lw)
Stack +3p x8,5,3 (+1,2,1 from lw)

Abductor
190 x10 (+15# from lw for same reps)
190 x8, 145 x10, 85 x12 drop

Smith glute bridge
4pps x11 (+1 from lw)
4pps x8 (matched lw)
LL only 2pps x12,6 RP (+2,1)

SSB walking lunges
1 pps x24 w/ sleeves
1 pps x24 no sleeves
1 pps x20 no sleeves

Cable kick back
2 sets 15-12

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[Michaela]

I really prefer HBCD based like performance fuel or sustain by TBJP

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[Michaela]

I agree with Meg here. I control the change of direction on every movement but never use that as a time to let tension of the muscle

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[Michaela]

I never personally pre program a deload. For me it’s all auto regulated and by feel.

I don’t think one movement not progressing is sign for a deload unless you are having other signs as well?

What about just changing the movement to something else?

Yes it’s looking like it’s time to switch up the movements. For the deload part, can a sign be just soreness or aches and pains etc?[/quote]
Those are normal signs of training, not needing a deload

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[Michaela]

Try it and see how you get on with it man! Make the most of what you’ve got and if you feel like it needs adjusting then do so!

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[Michaela]

I would want to see what your execution of exercise and intensity within the set looks like

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[Michaela]

It depends. On body comp, energy levels, recovery. Just have to try it and see how you feel, look, progress and adjust accordingly

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[Michaela]

Rice based is good option if you’re doing cereal. Like rice Chex or Rice Krispie cereal

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[Michaela]

Tuesday 5/16/23

40 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Non training day. Therapy/body work at normal training time

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[Michaela]

Monday 5/15/23

No cardio – 20 min fasted outside walk

Cybex hack
5 pps x8 (+25# -5 reps)
5 & 4 pps x12 (matched lw)

Rogers press
5 pps x12 (+1 from lw)
4 pps x15 (-1 from lw)
LL only 2&1 pps x15 (+20# for same reps as lw)

Leg ext
70 x15 (+2 from lw)
70 x12 (+1 from lw)

Smith split squat
185 x10 (+1 from lw)
185 x7 (+1 from lw)

Lying leg curl + adductor
95 x15, stack x14

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[Michaela]

Sunday 5/14/23

40 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Non training day!

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