[Michaela]

Saturday 4/27/24

30 min fasted cardio, posing, abs

Adductor x2
Seated calf x2
Bi lateral db row x1
Rear delt fly x1
Incline chest press x1
Db lateral raise x1
Tricep ext x2

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

[Michaela]

Friday 4/26/24

40 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]

It depends where you’re currently at body comp wise, your fat loss timeline, and what your current diet and expenditure look like

Let’s say you want do diet 16 weeks, you’re in a reasonable body comp aka not overly fat, you’re currently doing no cardio, and consuming 60g fat, 500g carbs daily.
From here initially I would add 25 min cardio 5x/week, bring fats down to 45g, and carbs to 350g. Then see how you get on with that progress wise, from there if it’s too big of a drop then bump carbs up on training days only, if it’s not a big enough drop then reduce non training day carbs. Assess and continue

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

[Michaela]

Everything I would say is exactly in line with what Kuba has already said

Is it a problem if your calorie balance is in check? No. But with that said, I think consuming sugar in terms of health is not ideal or needed and is just a mental satisfaction when you could do without.

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

[Michaela]

I wouldn’t do it
If you enjoy the meal so much have it at another time of day and do less fat at your training window meals

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

[Michaela]

Thursday 4/25/24

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 x2
Abductor x1
Leg ext x1

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

[Michaela]

Wednesday 4/24/24

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]

Tuesday 4/23/24

30 min fasted cardio, posing

Non training day. Usual massage therapy work at normal training time, followed by a vitamin IV

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

[Michaela]

Have you considered hiring a coach to help you toward your goals?
If you love it there’s no reason to not continue doing what you enjoy.
If you looked at my physique at my early stages you’d never even think I’d be a decent amateur, let alone a top Olympian now
The playing field isn’t level, and some people have to work a lot harder for a lot longer than others to achieve something, it’s just all up to what is worth it to you
And if it’s not worth it to you, then that is ok too, you just have to be honest with yourself

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

[Michaela]

If this sounds fun to you just try it man and start professing session to session and if you’re getting on good with it and seeing progression in training and your physique then keep it going, if not then reassess and try something different!

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

[Michaela]

10x vote on the prime here

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

[Michaela]

It depends if you need cholesterol support more then go with love heart, or if your cholesterol stays in good range and you more so need blood pressure support then go with heart care
For me I use both, and if I had to choose one I would use love heart

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

[Michaela]

Yes

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

[Michaela]

Monday 4/22/24

No cardio, 20 min outside fasted walk, stretching

Was expecting to have a bit crummy feeling session today as I dropped 5 lb Saturday and had quite a bit less sleep that usual, but to my pleasant surprise session was all good!

Lying curl x1
Seated curl x1
Smith squat x2
Cybex hack x2
Rogers press x1
Leg ext x2
Single leg press x1

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

[Michaela]

Only going by what you’re asking here with four reductions of 50g carbs, If this was my own diet I would remove 25g carbs from both pre and post meal first
Second, remove 25g carbs from 4&5
Third, remove 25g again from pre and post
Fourth, remove 25g carbs from meal 1&5

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