[Michaela]

You just take the notes of each session and apply them to the next. The more you run through the same session the better you are at knowing where to start for the next

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[Michaela]

If it ain’t broke don’t fix it. If you’re progressing within the parameters of keeping the same execution and not getting injured then keep after it. If you run into those issues, start progressing in higher rep ranges. In that time you can start progressing reps with that same weight instead of increasing weight to stay in those low rep ranges

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[Michaela]

You can just try 1.5g/lb and see how you do digestion wise

For me good sign to increase protein was when I didn’t need more carbs and fats given the current body composition toward the goal at the time, but yet I needed extra aid in recovery so I increased protein. Also when I needed to push past my current lean body mass eating for the size I wanted to be vs the size I was

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[Michaela]

Sounds like you’re on a great track man. You could do it either way really, continue on that path you’re on with small increases, or hold where you’re at for a bit since progress is happening, and then increase when it seems to stall a bit. No wrong way here imo

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[Michaela]

Whatever works best for your schedule and training performance/recovery, and physique progress

I personally prefer fasted and if I need extra then post workout

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[Michaela]

In prep I use no sauce. Off season I just use consistent amount daily

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[Michaela]

It’s personal preference and what you feel serves your training, recovery, and digestion best

Here’s how I do it personally with 60g fat 600g carbs just for general example

Meal one 15g fat 100g carbs
Meal two pre train 10g fat 150g carbs
Intra 30g carbs
Meal three post train 5g fat 150g carbs
Meal four 10g fat 100g carbs
Meal five 20g fat 75g carbs

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[Michaela]

Hey man, with that many carbs per day I personally wouldn’t like meal one being carb less, I personally prefer a set up with majority being peri workout and then the rest being spread evenly over the other meals

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[Michaela]

I think you’re in a perfectly fine position to play around with a variation of pieces and find the ones you feel best with that you can stick to consistently and progress on, and then once you run those their full coarse you can then change variations of the same movement with another piece

Bpc157 is a great peptide if you need it for injury purposes. HRT is good if you get your bloodwork done and your hormones need replacing

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[Michaela]

Looks fine to me. All you can do is try it out for yourself, form some feedback, and report back here with any questions from there and we can help you tweak based off that!

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[Michaela]

Yea I would personally do 1-2 work sets vs 3
But it’s just based on your recovery, try it and see

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[Michaela]

Depends on the person

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[Michaela]

Can I ask why you train in such low rep ranges?

As for knee sleeves TBJP now has some! This will provide some warmth to the knees
I recommend looking into making sure execution of movements is nailed, and making sure you are doing your prehab and stretching work

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[Michaela]

It depends how truly lean you got. If you dug down as far as possible to the point that things like sleep, recovery, training performance etc are compromised then just go ahead and jump up to maintenance, then assess weekly via check in’s of photos and feedback and increase in small increments like 200cal at a time as needed
If you only got decently lean and nothing with training, sleep, recovery etc was compromised, then just start small and gradual like the second part mentioned above

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[Michaela]

If you’re wanting to prioritize a body part it’s not the best approach to increase frequency across all other body parts too.
But with that said, I do believe you can keep pushing everything for growth and if you got to a point legs start lagging more behind then I’d pull back on chest volume for example to allow more recovery and volume to legs

I think for the new split you shared looks fine. Run it for a while and see how you get on with it. I understand Hilly on moving the adductor and seated curl on your quad day, but I actually like those at the start. I’d add in a split squat at the end

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