Michaela
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How is body composition?
Cardio endurance is always good to have, and doing whatever it takes to perform in training at your highest level is priority. So I would implement some hiit cardio to help build thatTBJP Nutrition: Michaela10
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You are still new and it’s not time to specify, it’s time to build. I would continue with the split you have been following and keep aiming to progress it!
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I keep it the same and keep sources consistent. If high days start getting really high I may reduce my direct protein portions per meal, but I do not base it on a macro number of the trace proteins
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I personally do 90 min with that amount, maybe even 2 hours because I have an intra. But it’s really based on how you feel.
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I personally prefer fasted cardio. Even if it’s just placebo I feel like it does make a difference in a fat loss phase. But if it’s inconvenient for you and causes stress then another time of day will get the job done
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There were preps I used it and preps I didn’t. I did not notice a difference in fat loss.
I used 2.5-7.5 mg fasted.
I’ve found males tend to not tolerate it well more so than females when it comes to the nausea.
There’s no harm in trying for yourself! I’d start low like 2.5mg and see how you doTBJP Nutrition: Michaela10
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Kuba covered everything here!
How long has this been persisting? Asking because if it’s just been a couple weeks then maybe you’d adapt after a little longer
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In this case I’d just bump it up a bit more and hold there for a bit
So go up another 300 on training days and 200 on non training days and see how you get on.When you made the most recent bump did your expenditure increase any?
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I don’t notice anything, but I still do it for the chance that there’s a benefit
Things can be beneficial systemically without showing externally
I personally do it on my non training days fasted in the morning
If it’s convenient for you to do, go for it!TBJP Nutrition: Michaela10
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What is your current body composition like?
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What Clare has given you an option for is good. Follow it and stay consistent with it. I’ve followed one program with no changes for literal years and make continuous physique progress. Don’t be afraid of consistency!
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If you have no need for them I would just keep on as you are! If weights are getting heavy I don’t see a problem with using them for warmth. I personally used them for my top set and then took them off for my back off sets
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It’s person dependent. Just pick one and run it and see how you do, if you’re not recovering then adjust via volume
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I count it, but I don’t count it as a direct protein source. I have my base protein target filled with direct sources, anything on top of that is extra but still considered in total calories. I’m consistent with all my sources so there isn’t big swings with the trace amounts
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