This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 7:30 - I am finishing up a 12 week cut on July 8. I will be on vacation from July 8-20 without access to my normal foods and I’d like to take a break from tracking. What is the best way to go about the process for my reverse? 11:50 - If you are designing a posterior/anterior split program, where would you fit in medial delt work? What are your thoughts on leg recovery here - by that I mean, doing quads on anterior day and glutes/hams on posterior day, but you are using both quads and hams in a lot of leg work (squats and lunges for examples) so how does this effect recovery? 20:05 - I'm trying to lean bulk right now and really enjoy lifting right after I wake up, before work. However, this is at 430 am lol.. so.. its fasted. I do have a high protein (30g) and high carb (50-60g) meal right afterwards. And i higher carb and protein meal right before bed the night before. Is this okay? I want to maximize muscle gain but its so hard to think of eating something that early 27:45 - If I follow the 5:2 day split, should my macros 5 days of the week be at a lower deficit to make up for the 1-2 days at maintenance so I still end up at a weekly deficit of 3500? 38:50 - Is there a difference in calculating macros for petite / small females? F.e. general rule is about 0.3-0.4g of fat per lb - if someone is only 110lb or less that’s only 33-44g (which is pretty low for a female?) Same with protein? 41:15 - I've been on a cutting phase since mid January, with a 2 week diet break at the beginning of April. My intent was to go another 4-6 weeks and then go to maintenance for summer but with Covid and stress which led to messing up on weekends, I just kept going. I've been back on track since the gyms opened back the end of May. I’m up at about a weekly average of 1550 cals/ week (1450 sun-thurs and higher 1750-1800 friday and saturday to help replenish carbs for powerlifting on Saturday mornings). But the scale isn't budging, actually going up a couple pounds. I did switch programming from a lighter weight/band, high intensity garage workouts to a more heavy powerlifting based program and have been a little sore here and there. My question is should I drop cals more to get to my goal, which is still another 5lbs to be comfortable in my summer clothes, or should I take a couple week diet break? If so, how long? Or should I reverse for a while? I'm 5'7, 167lbs, workout 6 days a week. Have lost 100lbs in the last years and trying to lose this last 10lbs. ---- THINGS MENTIONED: - Tailored Trainer Programming - Brandon's Volume Blog ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ -

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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