Michaela
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Wednesday 3/27/24
20 min fasted cardio, posing, abs
Non training day. Tanning, Stretching and recovery work at normal training time
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
For as long as I’ve been in bodybuilding I’ve never eaten immediately upon waking. It’s usually 2-3 hours after waking depending on if I have fasted cardio
Consistency within your routine and structuring your meal time over your day sensibly is what matters
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 3/26/24
No cardio, 20 min outside fasted walk
Non training day. Massage work at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
If it’s debilitating soreness then no don’t train. But the thing here is pinpointing why it’s that severe of soreness and addressing your recovery
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
If it has only “stalled” one week I wouldn’t really look to adjust anything right away. If you continue to not make progress then you just create more of a deficit with expenditure and intake.
If you have not done any refeed days you could incorporate that for a metabolic responseTBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
It’s all person dependent.
Is it needed just for being flat? Majority of times not.
If you’re just doing a cut and not looking to compete, can you still make fat loss progress whilst enjoying an off plan meal structured into your plan, yes
Just base it on the rate of progress you want to make and be sensible to not undo all the work you put in the rest of the week.TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
My opinion is the same exact as Jordan has already said here!
Just do what you enjoy man and make the best of it!TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Monday 3/25/24
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 -
Sunday 3/24/24
25 min fasted cardio, posing, abs
Non training day. Foam rolling, stretching, and a walk at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Saturday 3/23/24
25 min fasted cardio, posing, abs
Seated calf x3
Standing calf x2
Adductor machine x1
StretchingTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Michaela, few questions as I love reading your log!
what’s the plans for this year ?
How does your current diet look ?
What’s your goals for this years season ?
Hey Kuba! I have some stuff I’ve been keeping to myself for now that I’ll talk about publicly later on. But I sent you a DM on instagram!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
If you’re making progress then just keep riding it out man. Same goes for prep, you only change things when needed, so if you get into prep and your performance and or recovery starts to tank then you can adjust the volume
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 calculationsTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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