Ep. 458 - Q&A: Updated Thoughts on Refeeds, Push/Pull Splits, and More...

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 -