[Michaela]

Tuesday 4/9/24

30 min fasted cardio, posing, stretching

Non training day. Massage/body work at normal training time

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

[Michaela]

Honestly man with questions like this I always just resort to saying focus on what feels good to you. By now you should know which position you feel the best connection to the music in, so stay in that and progress it

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

[Michaela]

I’m actually the same as Jordan here

I believe the reason you’d want to keep saturated fat to a minimum is for cholesterol purposes

Whole eggs and beef would be fine

For fats I use whole eggs, almond butter, avocado, olive oil, and fish oil

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

[Michaela]

Monday 4/8/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 4/7/24

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

[Michaela]

I’d like to see pics, but with your age and that amount of weight drop depending what your starting body composition looked like and if your condition looks in a lean place now, I would gradually work cals back up and keep progression in the gym the focus!

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

[Michaela]

Saturday 4/6/24

30 min fasted cardio, posing

Seated calf x2
Standing calf x2
Adductor machine x1
Stretching

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

[Michaela]

Friday 4/5/24

30 min fasted cardio, posing, abs

Non training day. Tanning, Stretching, recovery work and cold plunge at normal training time

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

[Michaela]

If recovery is good and you are progressing session to session I’d keep cracking on with it bud! If you find it hard to recover I would reduce to 1 top 1 back off instead of 3 work sets like you have on some stuff here

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

[Michaela]

If it were me I wouldn’t do anything. And then after if I see it impact me in such a way that needs to be addressed via a higher calorie day that is when I would do so

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

[Michaela]

Thursday 4/4/24

No cardio, 20 min outside fasted walk

Hams/Glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
Single leg press x1
Adductor x1
Abductor x1
Leg ext x1

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

[Michaela]

I don’t know where your current intake is, or what your physique looks like
But to go off only the info you have provided, I would
Drop the clen and yohimbine, lower cardio to 20 min 5x/week, and add 250 cals to all days
See how you respond over the next 1-2 weeks, and continue to work cals up from there as body comp allows and progress and gym performance dictates

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

[Michaela]

Wednesday 4/3/24

30 min fasted cardio, posing, abs

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

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

[Michaela]

They do make me quite sore, but I am still able to train them next go around and continue to progress. If it’s not hindering you in any way I don’t see an issue

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

[Michaela]

I’m not very well versed in this area or have personal experience. But I would consider having routine physio work and extra help from someone who specializes in this

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