Michaela
Forum Replies Created
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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 x2TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 -
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 -
Saturday 4/6/24
30 min fasted cardio, posing
Seated calf x2
Standing calf x2
Adductor machine x1
StretchingTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 -
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 -
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 -
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 x1TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 dictatesTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 -
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 -
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 -
It just means getting in and out of a deficit fast and being aggressive with the calorie / expenditure instead of a longer duration more slow and steady approach
It doesn’t work for everyone. For me personally cutting calories quicker doesn’t mean I get leaner quicker, it takes me time.
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 4/2/24
30 min fasted cardio, posing
Non training day. Usual massage work day at normal training time !
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Monday 4/1/24
No cardio, 20 min outside fasted walk, stretching
Legs
Lying curl x2
Seated curl x2
Cybex hack x1
Smith squat x1
Rogers press x1
Leg ext x2TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock