Michaela
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Form consistency within plan and be patient. If it’s still not seeing progress after 3 weeks, then go further into a deficit
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
My thoughts align with everyone else here!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Just get to growing in a surplus buddy. You don’t have to pack on the fat fast, just gauge food off gym performance and progression and do a gradual push up
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Thursday 9/7/23
40 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day – stretching and recovery work at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Wednesday 9/6/23
30 min fasted cardio, followed by posing rounds and stretching
Glute emphasis day
Body master calf press
4p x12,6,4 (+2,2,1 from lw)Adductor
Stack +3p x12 (+1 from lw)
Stack +2p x15 (+1 from lw)Abductor
190 x15 (+3 from lw)
190 x12 , 130 x12 (+2 & 2 from lw)Smith glute bridge
5 pps x6 (+40# -1 rep from lw)
4 pps x10 (+1 from lw)Split squat
135 x15 (+40# +5 reps from lw)TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Just try it out bud and see how you get on with it recovery, progress wise etc. form some feedback and then report it back here and we can further help you tweak based on that!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Honestly I just think you need longer in the diet to come in leaner and not even mess with a “peak”
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 9/5/23
40 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day – body work, tanning, cold plunge at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
100% echo what Jordan has said here. Nothing to add!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It doesn’t matter. Just track your progress on the amount you’re eating and then make changes based on the rate of your progress
Don’t overthink the calories burnedTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Looks good. Just depends on your progress, performance, digestion, etc.
form some consistency on this and track progress then report back here with feedback and we can further help!TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
What does your weight do after an off day on the same diet as a training day? If it jumps up then just lower carbs to an amount that keeps it stable. If it doesn’t really change then just keep it the same and as you increase food just add to your training days
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
No harm in getting leaner before pushing up. But honestly you’re also fine to just stay in a surplus and keep growing with focus on performance and quality and not just pushing body fat up. Just pick one and commit to it!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
9/4/23
No cardio, 20 min fasted outside walk
Quads – really good one today!!
Cybex hack
5&4 pps x12 (+3 from lw)Rogers press + added band tension
5&4 pps x13 (+45#, -2 reps from lw)
4 pps x15 (+3 from lw)
Single leg 3p x15 (+45#, -3 reps from lw)Leg ext
70 x10 (10#, 2 reps from lw)
70 x6, 45 x8, 25 x10 drop setSmith split squat
135 x15 (+3 from lw)TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Sunday 9/3/23
40 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day – stretching and cold plunge at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock