3 days back to back - HELP
Marianna, Tony! HALP. I have Friday, Saturday, and Sunday to train. Can I do my hard sets on those days w/ the week days to have focusing on sleep, steps, and working/toddler mom life?! Will I be able to grow my glutes specifically? Been nothing but lower back to thigh my ENTIRE life. Those 3 days are what I have schedule wise to dedicate to training. Will I see hypertrophy and strength gains doing that with your program?? I'm in a slight caloric deficit the week days & then maintenance/150-200 kcal surplus on Saturday & Sunday. The unknown if this strategy will work for me is KILLING me. But, forreal. Thank yall for everything. The unveiling of organic food facade was life changing. Slid into FS.POD insta acct dms to thank yall. (Liv.lyve)
Squat form
Is it ok for my knees to slightly cave in when coming up from a squat or is this something that needs to be completely avoided? I have seen so many opinions both ways. I’ve seen people say it’s ok to have them cave in slightly, and others who say the opposite and that it causes issues in your knees and abductor muscles.
Fat intake
In an episode it was recommended a minimum of 20% of calories come from fats to help basic bodily functions, especially women. Is this a minimum every day or to average over the week? For example, if I had a 30% fat day, does every other day that week still need to be 20%, or could I get 18ish% on all the other days to average 20% over the week? And would you recommend differently depending where a person is in their cycle?