[Michaela]

Are you following any sort of diet structure now?
If you are I would just base it off that and make adjustments as needed.
If not, I would just start somewhere and then adjust as needed from there based on the body response you have.
For example 50 fat / 250 carb / 250 protein divided across 6 meals
If you notice positive changes with your physique, keep going. If you need more food add to it, if you need less reduce it

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

[Michaela]

Have you tried implementing any better habits to improve sleep?
No caffeine after 4, no screen time a few hours before bed, deep breathing, etc
Have you tried dream sleep by TBJP?
High dose melatonin?

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

[Michaela]

Thursday 6/8/23

50 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Delt and arm pump today

Lying cuff laterals
2 sets 15-12 reps

Pec Dec rear delt fly
2 sets 15-12 reps

Smith shoulder press
1 rest pause set 9,3,2

Rope press down
2 sets 15-12 reps

Smith close grip press
1 rest pause set 7,4,2

Single arm db overhead ext
1 set 12 reps

Seated db curl
2 sets 15-12 reps

Db hammer curl
2 sets 20-12 reps

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

[Michaela]

I’ll eat them covered in dirt I don’t care LOL
But I usually just slice them up in little cubes and air fry them

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

[Michaela]

For competitive bodybuilding I think we just run into a timing thing and not having enough time between shows if we are competing back to back seasons to have a build + maintain + diet
But ideally I do like the idea of holding a weight before dieting down if timing allows

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

[Michaela]

Wednesday 6/7/23

40 min fasted cardio followed by posing rounds and stretching

Glute emphasis day

Cybex calf press
4pps x13 (+1 from lw)
4pps x11,7,5 RP (+1,1,1 from lw)
3pps x13,8,6 RP (+1,1,1 from lw)

Adductor
Stack +3.10p x12 (+10#, -3 reps from lw)
Stack +2p x15 (-45#, +5 reps from lw)

Abductor
190 x11 (+2 from lw)
190 x9, 145 x11, 100 x16 (+2, 15# &1, 15# &1 from lw)

Smith glute bridge
4pps x13 (+1 from wk b4 lw)
4pps x10 (matched lw)
LL only 2.5pps x11 (+2 from lw)

Lunges on smith
Pouring rain outside and I’m not risking getting sick in prep or an injury from falling just to be hardcore and lunge in the rain lol
3 sets with 135 x15-10 reps/leg

Cable kick back + single leg adductor
2 sets 15-12

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

[Michaela]

Tuesday 5/6/23

50 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Non training day. Body / massage work at normal training time!

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

[Michaela]

I would keep coming down. I don’t necessarily have a number for you, but just continue dieting until you are significantly leaner, and then begin a slow progressive push up

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

[Michaela]

I don’t know the science behind much, but I know application and consistency so that is what I can advise. Make a plan, stick with it and progress it over time. If your physique is progressing, keep doing it. If your physique is not progressing, then that is when you worry about taking a different approach

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

[Michaela]

I think if you play with the positioning of a seated cable fly or incline cable fly and not trying to go overly heavy you would be fine. Just have to nail the proper positioning. Otherwise, don’t force movements that just do not work for you. Stick with the ones that do

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

[Michaela]

Of course man! Just keep the tension on the muscle even during the pause

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sounds like you might just need to toughen up (all do respect) lol

Putting them at the end of your pull shouldn’t have them affecting any lat work

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

[Michaela]

It’s best to start out with a reduction off of what you are currently doing that will elicit a response, and then from there any further changes are based on your progress/lack there of. Only change when needed!

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

[Michaela]

Monday 6/5/23

No cardio – 20 min fasted outside walk

Quad day!

Cybex hack
5 pps x11 (+1 from lw)
5&4 pps x14 (+1 from lw)

Rogers hip press
5pps x15 (+1 from lw)
4pps x18 (+1 from lw)
LL only 3.5p x15 (matched lw)

Leg ext
70 x12
70 x11 +3 partials

Smith split squat
Fell back a bit on these
185 x10
185 x8

Adductor + lying curl
Stack x18 , 95 x14

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

[Michaela]

What’s your reason behind dieting right now bud? Any reason in particular or is it something you just think you should do?
Because in my opinion you’d be fine continuing to stay in a surplus!

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