[Michaela]

Stretching calves daily is a good addition here as well

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[Michaela]

I can see the photos now. I’d say you are in a good spot to get on with growing man!

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[Michaela]

I would keep pushing the fat loss and be primed and ready for a gradual push up

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[Michaela]

If this were my plan I would drop fats to 50g and drop carbs to your rest day amount setting up my daily base diet there and then adjusting from there as needed, being if it’s too big of a drop have a higher day via carbs on a weaker body part training day

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[Michaela]

How do you know it’s the last 5lbs?
Just keep pushing until you reach the desired look. There’s no secret formula, if what you’ve been doing has been working to get you in shape keep doing that and digging

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[Michaela]

Thursday 5/25/23

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

Non training day

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[Michaela]

Wednesday 5/24/23

40 min fasted cardio followed by posing rounds and stretching

Glute emphasis day

Cybex calf press
4&3 pps x12 (+45# from lw, same reps)
4 pps x9,5,3 RP (+90# from lw, -3,1,1 reps)
3 pps x11,6,4 RP (+3,1,0 from lw)

Adductor
Stack +3p x14 (matched lw)
Stack +3p x9,6,4 RP (+1,1,1 from lw)

Abductor
190 x10 (matched lw)
190 x8, 145 x12, 100 x15 drop (+0,2,15# &3 reps)

Smith glute bridge
4 pps x12 (+1 from lw)
4 pps x9 (+1 from lw)
LL only 2 pps x13,6 (+1 from lw)

SSB walking lunges
1.10 pps x18 w/ sleeves (+20#, -6 reps from lw)
1 pps x 26 no sleeves (+2 from lw)
1 pps x22 no sleeves (+2 from lw)

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

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[Michaela]

Tuesday 5/23/23

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

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

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[Michaela]

I cannot see the photos, but feel free to send them to my instagram and I will report back!

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[Michaela]

As everyone has already said here!

And you may not need 2g per meal. I tend to do 1g at meals and for pre training meal I do 2g

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[Michaela]

Do you ever have this issue at any other time or only during cardio?

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[Michaela]

No problems there!!

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[Michaela]

Go for it man! Run it and see how recovery does and then report back here and we can further assist with any adjustments needed based on your feedback!

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[Michaela]

Monday 5/22/23

No cardio – 20 min outside walk fasted

Cybex hack
5 pps x9 (+1 from lw)
5&4 pps x13 (+1 from lw) pause in hole

Rogers press
+band tension
5pps x13 (+1 from lw)
4pps x13, 7, 3 RP
LL only 3.5 p’s x14 (+25#, -1 rep from lw)

Leg ext
50 x17 +4 partials
50 x15

Smith split squat
185 x11 (+1 from lw)

Lying leg curl + adductor
95 x10, stack x15

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[Michaela]

Preference really man and which you feel best at the beginning and end!
For me I like seated first and lying last

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