[Michaela]

Yeah bud you answered yourself here , I’d ride it out for just a bit and see if things improve. And then if not you can pull back for a bit and reset then push again

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re always changing out carb sources then it’s probably good to “count” the fats
But I for example always have the same carb sources so I only track direct fat sources for my calculations

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

[Michaela]

Friday 3/22/24

No cardio, 20 min fasted outside walk

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

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

[Michaela]

Thursday 3/21/24

No cardio, 20 min outside fasted walk

Lower

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

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

[Michaela]

Wednesday 3/20/24

25 min fasted cardio, posing, abs

Non training day. Recovery work and tanning at normal training time

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

[Michaela]

Hello Michaela, how often you do cardio? Also how much steps you do? Thanks

I do direct cardio all days except leg days. I do not count steps

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

[Michaela]

Tuesday 3/19/24

25 min fasted cardio, posing, stretching

Non training day. Massage work at normal training time

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

[Michaela]

Monday 3/18/24

No cardio, 20 min outside fasted walk

Legs

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 3/17/24

25 min fasted cardio, abs, stretching

No training. Full day of family stuff as my Grandmother passed away and preparing for her funeral tomorrow

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

[Michaela]

I echo everything Kuba has said here. Just here to confirm it extra for you !

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I would be religious every day with foam rolling and stretching. Quads, hips, glutes, calves

If you have a PT around I would get massage work on the entire lower body

All of this is things I do to keep my knees good along with boc157 and tb500

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

[Michaela]

I would see a PT, they can better help you here to address the problem directly and work to fix it

I would also be religious with your foam rolling and stretching

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

[Michaela]

I think everything you’ve said you already have the answer for. I’d honestly in the future not allow yourself to get to that point and better manage recovery along the way.
Go ahead and take the time off now then get back to it fresh and manage your recovery better

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

[Michaela]

Body composition, gym progression, and recovery is a better gauge.
Base all changes on physique and performance progression over a number!

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

[Michaela]

Saturday 3/16/24

25 min fasted cardio, posing

1 set each of lying cuff laterals, rear delt cable fly, and cable tricep extensions
Followed by foam rolling and stretching

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