[Michaela]

Friday 5/3/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, tanning, and a walk at normal training time.

I was also on Olympia TV YouTube live with Lenda Murray and Wendy Fortino if you’d like to check that out!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Thursday 5/2/24

No cardio. 20 min outside fasted walk, stretching

Hams & glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
DB split squat x2
Adductor x1
Abductor x1
Leg ext x1

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Wednesday 5/1/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, tanning and a walk at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Honestly man I’d say you just have to take it as it comes and do some trial and error to find what works best for you in terms of your recovery

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

If you’re seeing profession out of it I’d just keep riding it out man! And if you run into any issues just report back here and we can help you with more specifics!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Push/pull/legs is what I’d go with bud

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

The one that your performance in the gym stays progressive, appetite stays good, recovery is good, sleep and daily life abilities are good

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Crack on with it bud, nice and gradual push up!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

If you’re in a surplus there’s not too much of a concern here, it’s when bf is low and in a deficit that things need to be a bit more precise to make sure the fuel and recovery is there for training.

Make sure to be hydrated as much as possible from the time you wake up into training
I’d personally have different food choices for myself
Here is how I’d set it up for me

Wake up, drink 1 L water with hydration formula
5am meal of cream of rice, whey, almond butter
5:30 another 20oz water
6am train with intra carbs and aminos in 1.5 L water
Post train meal of chicken and rice

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Tuesday 4/30/24

30 min fasted cardio, posing

Non training day. Usual Tuesday massage therapy work at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Yep, as Jordan has said here!
I would get into a deficit and get comp level lean, then take a gradual push back up!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

If you’re coming from no structure in your diet to getting more strict, then yes it’s normal.

If you continue to have big drops, and notice decline in performance then I would look to bump up your intake

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

For example I do my higher days on my leg days because that is the body part for me that needs to improve the most, requires the most from an expenditure standpoint, and needs the recovery
Amount depends on the person

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Monday 4/29/24

No cardio, 20 min outside fasted walk, stretching

Quads

Lying curl x1
Seated curl x1
Smith squat x2
Cybex hack x2
Rogers press x1
Leg ext x2
Walking lunge x2

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Sunday 4/28/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, and recovery work at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock