This is why I also try to encourage flexibility in planning

You may be restricted in WHEN you can train, but rarely WHAT you train:

"Monday is bench day, Friday is squat day" means that if each Friday something comes up - you only do bench

Instead:

Each session is "whatever is next" day

> that voice inside that says "I need to catch up!" "I'm behind! " "I should work twice as hard to make up for it!"

That is your ego

There is no "should" - accept your reality:

- You missed a session
- You cannot make up for it
- Carry on at that session

Humble yourself: Do the right amount.

Think about these things logically:

If doing twice as much as you currently do per session was optimal, you'd already be programming in twice as much

But you know it's not - you know your body has limited resource to adapt to training - that doesn't change because you missed a session! >

This is not to say you absolutely CANNOT do these things

You can of you'd like to, if you're curious about the experience or if you want to know what it's like

But in the earlier stages of training, extremes in diet will not help you get more muscle faster than you would without them

Want to bulk up?

Do regular progressive resistance training with a sensible food intake and you will - because you're a beginner, you will adapt to the stimulus you give it

Wanna lose some fat too? You will, because your intake needn't go up but your activity levels will

Extremes are unnecessary

There are exceptions to this - so of course use discretion if you have a medically higher need

But most people do not

Bloody nice! Love goals exceeded, may the sub three hour happen with equal gusto!

Hell yes!

Finding the path that's right for you is a type of progress all of it's own

I'm not sure about the teeth and claws

But the big hairy monster part is possible without medicine or surgery!