[Michaela]

I would honestly want to see what your execution of movements looks like on those body parts before advising more volume.

But If execution and connection within your exercises is spot on, then yes backing off stronger body parts to allow for the volume and recovery on the weaker body parts definitely helps. That is the only way I have been able to improve my legs.

What is your current training set up?

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[Michaela]

Sure. Try it and see how you like it!

I like it but I can’t eat it because it makes me itch all over lol

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[Michaela]

What’s your current body comp like?

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[Michaela]

Monday 5/1/23

No cardio – 20 min fasted outside walk

Quad emphasis day

Cybex hack
+ reverse band (still nursing hip flexor)
5&4.10 pps x13 (+10# & 1 rep from lw)
5&4 pps x10 (+1 from lw)

Rogers press
+ band resistance
5pps x10 (+45# -2 reps from lw)
4pps x15 (matched lw but better execution)
LL only 1 pps x21

Leg ext
70 x12 +5 partials
70 x10

Smith split squat
Back leg elevated
185 x8
135 x12

Lying curl + adductor
95 x13 , stack x12

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[Michaela]

Sunday 4/30/23

Non training day

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

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[Michaela]

I’d go with single body part split and train 1-2 sets to failure for 4-6 movements based on body part. Just make sure you know how/really maximize a set

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[Michaela]

I think this depends on your PED use and how long you’ve been on already, if you’re coming off at any point prior to prep, or just continuing to push into it

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[Michaela]

Excellent work man!

I don’t think there’s a specific timeline for everyone. It all just depends on your schedule if you’re competing, taking PED’s, etc that dictate how you lay out your phases

Overall just take it week by week and take weekly pics to make sure you are moving at the rate that you want to see

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[Michaela]

Train harder within each session. If you’re maxed on effort and feel you can add more volume then do so.
But definitely take a rest day or two per week

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[Michaela]

75g is what I utilize for myself and clients

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[Michaela]

MPS Max mid session would do the trick

Carb sources post workout you can include honey and banana with the rice. Or if you do well with bread then I like bagels

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[Michaela]

I’d pull 300-500 cal daily via fats and carbs
Increase expenditure adding some direct cardio that elevates heart rate like 25 min 5x/week

Take photos weekly and assess progress based on visual, body weight, and gym performance

Adjust plan accordingly based on if you are progressing or not

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[Michaela]

Exactly as Clare has said here!

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[Michaela]

I personally do not “track” it within my protein amounts, but I use the same serving every day and the same serving size of meat every day
So nothing is changing day to day

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[Michaela]

I use digest pharma pro with every single meal

For the in sure, I use it with meals 50g carbs +

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