[Michaela]

It depends on your current condition, how responsive you are to diet and cardio changes alone without other assistance, and how long you want to spend in the “cut”

If you’re someone that isn’t very responsive to diet and cardio changes and you’re wanting to get in and out of the cut process a bit quicker, then yes you can implement those things such as clen/t3

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

[Michaela]

Rest and follow rest day diet is what I would do

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

[Michaela]

Monday 12/25/23

No cardio, 20 min fasted outside walk and stretching

Quads

Cybex hack
5.10 pps x13 (+1 from lw)
5&4 pps x13 pause in hole every rep – failed at bottom of 13 (+45#, -2r from lw)

Rogers press +band tension
5 pps +10 x16 (+10#, +1r from lw)
4 pps x22 (+1 from lw) pause in hole

Leg ext
70 x16 (+1 from lw)
70 x13 (+1 from lw)

Lying curl
95 x11 (+2 from lw)
95 x7, 65 x7 single drop (+1,+1 from lw)

Smith split squat
185 x14 (+1 from lw)

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

[Michaela]

Sunday 12/24/23

25 min fasted cardio, followed by 3 sets of abs, posing, 15 min sauna, 3 min cold plunge

No training.
Christmas Eve festivities with family

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

[Michaela]

Saturday 12/23/23

20 min fasted cardio, followed by 2 sets of adductors, posing, and stretching

Upper day

Seated calf
1 rest pause set

Pull down
1 set

T bar row off floor
1 set

Pec deck rear delt fly
1 set

Seated db laterals
2 sets

Incline plate loaded chest press
1 set

Tricep extension
2 sets

Db hammer curl
1 set

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

[Michaela]

Hi Michaela! On Instagram, during the Q&A session, you mentioned that you’re currently consuming 700g of carbohydrates and 50g of fats. I’m curious about what your meals throughout the day look like. I suppose rice is the dominant food, but I’m interested in the overall diet. I must say I’m quite shocked because even though your training intensity is insane, 700g of carbohydrates for your body weight is still quite a lot.

I really admire your work ethic.

Thank you in advance for your response and Merry Christmas! 🙂

Carbs via Jasmine rice, Cream of rice, English muffins, bagels, rice cakes, banana, TBJP sustain intra training

Fats via whole eggs, olive oil, beef, almond butter

Protein via chicken breast, 99% lean ground turkey, TBJP iso pro, sirloin steak or bison sirloin

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

[Michaela]

Friday 12/22/23

25 min fasted cardio, followed by posing and 4 sets of abs, then 15 min of sauna and 3 min cold plunge

Non training day. Recovery work during normal training time

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

[Michaela]

I prefer to hit protein target through direct protein sources
I personally do not count trace protein toward my protein requirements

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

[Michaela]

It varies person to person dependent on their metabolism. Even for one person from one year to the next can be different

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

[Michaela]

All good man

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

[Michaela]

Put it in an instapot for 20 min. Moist shredded chicken vs dry air fryer chicken lol

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

[Michaela]

Sounds like a gluten intolerance
Try gluten free bread and pasta and see if it does the same
Or just don’t eat bread and pasta lol

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

[Michaela]

12/21/23

No cardio, 20 min outside fasted walk and stretching

Hams & glutes

Seated curl
160 x11.5 (+1.5 from lw)
130 x14 (+2 from lw)

Smith glute bridge
5pps x10 (+1 from lw)
4pps x14 (+1 from lw)

Smith split squat
225 x10 (+4 from lw)
185 x15 (+2 from lw)

Abductors
190 x15 (+3 from lw)

Leg ext
70 x15 (+3 from lw)
70 x12, 45 x10, 25 x10 drop

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

[Michaela]

Wednesday 12/20/23

20 min fasted cardio, followed by posing and 4 sets of abs

Delt/arm pump plus calves

Lying cuff laterals
1 set

Cable rear delt fly
1 set

Superset 1 set
Cable step forward bicep curl
Tricep cross extension

Seated calf
2 sets

Sled calf press
3 sets

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

[Michaela]

Tuesday 12/19/23

25 min fasted cardio, followed by posing, 15 min sauna, 3 min cold plunge

Non training day. Massage therapy work at normal training time

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