[Michaela]

Can you tell us what your current body weight / body composition is, along with training split please

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[Michaela]

Exactly as JP has said here. For myself I keep essential fats in no matter what the season, in prep added fats are lower, and tend to stay on the lower side in off season as well unless I am “maxed” on carb intake and need the added recovery and storage benefit from the fats
So for me as 140 lb stage weight and 165 lb off season my fats range from 35g-60g

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[Michaela]

I think if history repeats itself then you shouldn’t keep doing that same thing. So go back to the way you were doing it that wasn’t causing injury. It doesn’t seem like you have a recovery issue split wise – are you still progressing lifts and physique with that same split prior to injury?
See a pt about addressing the injury because no matter what split you have if you continue to train with an injury it will keep presenting itself.
Also check your execution/form of your lifts, and don’t take weight progressions that you are not ready for

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[Michaela]

Use a lighter band for a bit, then try no band, if the knee pain stays away then continue with no band, if it comes back you can go back to using a band – and also really break your form down and make sure youre executing each rep properly

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[Michaela]

I like how Marc has laid it out here for you

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[Michaela]

Good job Bruno

You can pull out that hour of cardio on Sunday or reduce it down to 30 min for now
Increase calories around 250 per day for now
And then just gauge each increase on training progression/recovery, and physique visuals

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[Michaela]

Progression is progression! Just keep execution/form/intent the same

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[Michaela]

Only you will know. Just go for what you feel ready for

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[Michaela]

Seek a therapist

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[Michaela]

No

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[Michaela]

If you are in a deep enough deficit, and hit a point that you see regression even if digging deeper in diet, then it is time for a refeed in order to keep ticking progress along

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[Michaela]

That’s not a question we can answer without more knowledge of you, your goal, rate of progression, current physique and what it looked like prior to being on this amount

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[Michaela]

Yeah as everyone has said here, an average of 5 liters per day is good

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[Michaela]

Echo everyone else here. Keep chugging along

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[Michaela]

Honestly I do believe a lot of it comes from stress – whether that be psychological, from training, cardio, peds, foods or all the above
I battled with digestion issues the past couple years and doing everything to fix and work around it, then after 4 weeks of no training for another reason the digestive issues disappeared and no other change in that time was made

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