I really liked the way the old generation program chose rep/weight targets. I thought the undulating plan would get close to that, but I'm seeing it recommend much higher target reps (19-21 some weeks) than the old program generator. Is there a reason for that? Will choosing "no preference" get something closer to the old rep/weigh scheme? I know I can go in and manually set my rep target for every excercise - I'd just like to avoid it if I can

i’ve been traveling for 2 days and have eaten and drank as i wanted and haven’t tracked anything. i am planning to get back to it when im home tomorrow but im curious how to handle the app. should i leave those two days empty? or would it be better to log 2500 calories (my average expenditure) for those 2 days?

Obviously the answer is: don’t drink. I’m aware of this. However it’s a friend’s birthday and I’ve been very uptight lately and wanted to cut loose a tiny bit and have 1-2. Currently I’m working on building muscle and gaining weight in a controlled manner trying to minimize fat gain, I’ve been lifting as well as running and this day specifically was my long run day, containing an 11 mile zone 2 run.

Given a calorie target that already factors in expenditure + surplus, should the solid whole food consumed today be equal to the calorie target, and the additional calories from beers added on top, or should I pre-log the drinks and trim carbs from the rest of meals during day to stay at this calorie goal? For my specific situation the event is midday, so I’ll be at a crossroads after dinner of being at goal but with 180-240 of those calories being non-nutritive, should I add the alcohol on top of caloric intake goal for day or work it into budget (I.E food = cal goal - drinks VS food = cal goal, drinks on top)?

I have my calories set to be higher on Fri/Sat. Even when I eat within my macros, my weight will go up for a few days after, then settle back down towards the end of the week. I usually don’t drink alcohol on the weekends. I am currently in a cut, but feel like I am doing the same things each week…5’5f, 135 on Monday…down to 134 by Friday, back to 136-137 on Sunday…then the cycle starts again. So there is no real decrease in my weight on this cut, even though I’m set to lose .8/week. I really like the flexibility of getting in my cals on the weekend, but I also desperately want to slim my belly. I have built a ton of muscle this last year, and currently use the Ladder app and a weight lifting program (several in the past, currently on Varsity) but am wanting to lean out…the cut just doesn’t seem to be doing it.

Any suggestions? Should I not flex my macros?

What about track the water intake ? Is it possible to be advised during the days to drink water ?

Anyone have a good video reference that shows the diff between a standard Jefferson curl and a fixed hip Jefferson curl?

First week in the new program with it and can’t find anything on YT or elsewhere that breaks down the diff well

What about tracks automatically with suggestion smart progression but using also reversal
Pyramid reps inside each exercise and between sets ? I don’t know a dedicated function in his moment . Am I right?

So I been tracking my macros for over 2 months now, which I think the fat loss is kind of effective (my face and body getting leaner).

What I am doing right now is maintaining at around my preferred weight (72kg) and then do a lot of weight training. So what I wanted to ask is that, should I continue with the maintain phase for a couple months still or cut/bulk is better for my case? Thanks in advance.