@ba1992 Thank you! I would say the main difference is steady state cardio and the lack of. In 2016 at 130lbs I ran every day (long distance) and did Pilates with 5lb weight maximum. I ate at a 1400-1500kcal diet with about 30% carb intake.
My training split is:
Monday: legs (volume) w/ back squats, front squats, dead lifts, Bulgarian split squats, weighted lunges, and weighted hip thrusts. Usually a variety of those in the low rep range of 6-8 reps. And 3 sets.
Thursday: Glutes and plyometrics w/ body weighted exercises and bands. Individual leg movements: step ups, hyper extensions, reverse extensions, leg press, leg extension, pistol squats, etc. For plyo I do box jumps, 180 jumps, tuck jumps, field jumps, and I usually start my leg day with that.
I add sprints to the end of my 2 upper body days for cardio and one day of steady state on Saturdays. I think this is the first time I had to write it down like down this lol sorry if it’s sloppy! Let me know if you have any more questions!
