[Michaela]

Go for it buddy and then just monitor progress weekly via pictures and training performance and make changes based on the needs of those!

TBJP Nutrition: Michaela10
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[Michaela]

If that is truly all she is eating and not deviating from that with cheats you do not know about, then I would gradually increase by small amounts due to the digestion issue. Try adding 10g fat and 20g carbs the first week, and continue weekly/bi weekly adding carbs in that 20g range based on tolerance digestion and physique wise
I would also get bloodwork to check hormones and see where thyroid is at

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 11/26/23

30 min fasted cardio, followed by 3 sets of abs, and posing

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

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 11/25/23

25 min fasted cardio, followed by posing and stretching

Upper day

Seated calf 2 sets
Pull down 1 set
T bar row 1 set
Rear delt fly 1 set
Seated DB lateral 2 sets
Incline chest press 1 set
EZ bar tricep skull crusher 1 set
Seated DB hammer curl 1 set

TBJP Nutrition: Michaela10
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[Michaela]

Is there a way you can post a video of you squatting or send it to me on instagram

TBJP Nutrition: Michaela10
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[Michaela]

I would see a PT, that’s the best advice I can give

TBJP Nutrition: Michaela10
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[Michaela]

Just keep working on it man. I had the same issue and resolved it with diligence and time. Extra single leg isolation work on the weak side helped

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You would know based on the feedback you have formulated throughout the entire dieting process. How did they respond to refeeds throughout? How long did it take them post refeed to be depleted again? Things like that will tell you your answer!

TBJP Nutrition: Michaela10
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[Michaela]

TBJP unwind 4 caps post training works perfect for this scenario

also YouTube some deep breathing technique, I know it sounds like hippie nonsense lol but it really does work

TBJP Nutrition: Michaela10
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[Michaela]

Friday 11/24/23

No cardio, 20 min fasted outside walk

Hams

Leg ext
90 x16 (+2 from lw)
100 x8, 70 x6, 45 x8 drop

Seated curl
160 x9
130 x12

Lying curl
95 x10

Cybex press
6pps x15
6pps x10

Adductor
Stack +1p x13, 5, 3 RP

BB rdl
225 x12

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[Michaela]

Thursday 11/23/23

30 min fasted cardio, followed by posing and stretching

No training. Spent the day with family for Thanksgiving

TBJP Nutrition: Michaela10
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[Michaela]

I would try taking 2 days off training and cardio and seeing if that alone will drop off the fatigue and see what visuals look like
If it improves, then the day you go back to training I would increase food either being a high day/refeed, or increase your base or potentially both just depending on response

TBJP Nutrition: Michaela10
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[Michaela]

You just have to start with an amount and then increase until you reach an amount that causes you any stomach discomfort during training or ability to eat other meals thereafter

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[Michaela]

Wednesday 11/22/23

20 min fasted cardio, followed by posing and stretching

Glute emphasis day

Body master calf press
3p x14
3p x12
3p x10

Adductor
Stack +3p x13 (+1 from lw)
Stack +3p x9 (+1 from lw)

Abductor
220 x12 (+2 from lw)
220 x10, 160 x12, 115 x12 drop (+30, 15, 15 #’s from lw)

Smith glute bridge
4pps x12
4pps x10
Both matched lw but better execution – but still would have liked to see progression in numbers too lol

Split squat
135 x20 (+5 from lw)

Neutral grip pull up
2 sets 10-8

Hypertension
2 sets 20-15

TBJP Nutrition: Michaela10
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[Michaela]

Tuesday 11/21/23

30 min fasted cardio, followed by 3 sets of abs and posing

Non training day. Usually body work at normal training time, but we had to do it later today so had to rearrange the rest of the days schedule accordingly to make it happen!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock