[Michaela]

Just attach the photos in the comment section buddy

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[Michaela]

To touch on your response question back to JP, in terms of what calories you should be eating and amount of cardio will just depend how much it takes to elicit a response
So if you can continue dropping fat on 2000 cals first before dropping down to 1800 then start there! Same for the cardio, get the most response out of the least change. But if it takes more then that’s just what you have to do.

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[Michaela]

What’s her goal? If it’s just general fitness in my opinion she won’t need to be full on one set failure training, unless her mentality is fond of that style. Start out slow just introducing her to the gym and get a feel for what she likes doing and then form the split around that and her goal

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[Michaela]

4 training days per week are plenty. The split JP has suggested would be a good start. Just see how she likes it and go from there

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[Michaela]

This is normal for me but it’s no issue. Are you having pain or aggravation? How’s your hydration?

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[Michaela]

Do you know why you are having knee pain? Is it an execution of exercise issue? Injury? Lack of prehab work? Do you get tissue work done? Had a scan or Dr evaluate knees?

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[Michaela]

I’ll be honest I’ve never done a diet break. But it’s a period of time when you’re pushing the deficit hard that if you notice a negative return from the deficit you can take a step back for a week or so to increase food and lower output to freshen up and then go back to pushing again

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[Michaela]

Just whatever works for you that you like best and digest best

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[Michaela]

What body composition like? If you’re not getting overly fat, training performance is improving, you’re making progress, then it’s not an issue and is just coming with the territory

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[Michaela]

My first thought was the same thing JP already said here initially.
I also think you have to understand what “lean” is for everyone. What is chat gpt defining as lean bulking? Is it just not being a fat slob? Then that is correct. Is it meaning stay contest lean whilst trying to grow? Then that is incorrect.
Progress here is going to come from eating enough to be in a surplus to cover training recovery, you can watch your composition and if your training performance is continuing to improve and you’re not getting overly fat then you are on a good track! If you’re staying too lean causing training performance not to improve or unable to recover, then you need to increase.

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[Michaela]

We can’t feel for you. That’s something you have to decide.
All we can say is if you’re having to force a movement pattern that is causing more harm than good, then don’t do it

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[Michaela]

As everyone has said, just know how to understand how you physically feel and if it’s so bad that you think performance will suffer to a degree that it would be more worth it to do the session the next day and get more out of it then so be it. But most time it’s just mental for people and you can still go in and perform the same way you would have with good sleep

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[Michaela]

If you think it’s bad then it’s bad. All in how you personally perceive it. Anxiety can be channeled positively or negatively

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[Michaela]

No need to adjust

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[Michaela]

I just go off what my Apple Watch says. But you can get a cheap pedometer

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