[Michaela]

Yes, you can control it if you want to. Or just don’t care and make whatever noise you want lol. Personally I’m a quiet trainer and I train in a completely empty gym

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[Michaela]

You’ll start to change by getting back in the gym. Not sure what your current diet is like, but I would increase your protein intake

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[Michaela]

Try it and see. But I personally would always opt for 4 being better than 2

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[Michaela]

There’s no perfect split for anyone. But you can look through this forum and there’s tons of ideas, the videos, and JP’s YouTube

You can also post right here photos of yourself and some info about your current training and level of experience and we can help you more

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[Michaela]

Let’s see some photos.
I like to start in this order, first around training, then meal once, then into other meals, and if I need a bigger difference with training vs non training I am fine with that too, or adding to the rest day if I can’t handle more on a training day. You can’t be scared of progress, but ultimately you only need to change what’s needed based off progression

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[Michaela]

Go for it and report back here with feedback and any questions you may have once you gather it

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[Michaela]

Whichever you personally prefer and feels the best for you in sessions and recovery

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[Michaela]

For me I like to execute calmly. But there’s still internal aggression within that. Controlled chaos really. If I’m getting outwardly worked up, that’s going to cause unnecessary expenditure. I just bring the same intentional effort consistently to every session.

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[Michaela]

I think the question is more so do you need it? Are you drinking it because it brings you joy, drinking just out of habit, is it causing digestion distress, elevated hr. Etc
Probably isn’t bad for you; but I just don’t partake in things that don’t bring some sort of intentional purpose (that’s just my own personal choice)

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[Michaela]

Push in which way? Down more for condition, or up into surplus?

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[Michaela]

All of these are great questions
Ultimately it comes down to experience level

1 – knowing what muscular failure is, and how to get the most out of every rep, and going to the level of exertion that is beneficial for your improvement, and not detrimental to your recovery. I advise training to failure within the confinements of form staying in tact

2 – volume depends on recovery, if you are recovering well, and feel you need more emphasis in an area, add volume to said area and see how you continue to progress and recover

3 – I personally always like top set back off set approach for the most part

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[Michaela]

Control, training the muscle and not the movement, making every rep intentional and hard on the muscle

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[Michaela]

Stevia is what I recommend

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[Michaela]

Ultimately you just have to start somewhere and try it and see

Try hiit 2-3 times a week and see how it impacts you, if training performance stays good and doesn’t feel negatively impacted then you are good to go, if it hinders your recovery, then just stick to a steady state form of cardio

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[Michaela]

There’s a level of normalcy for sure just from size alone, training stress, etc
BUT
How’s your blood pressure? Are you using stims? Doing any cardio? How’s sleep?

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