Michaela
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Job well done so far!
You’re young, unless you are just wanting to get leaner, I would continue on pushing and growing!TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
This is a good spot here currently, I would take your push gradual and try to maintain close to this condition while pushing up
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Yes you have room to push harder and you can accomplish it within this time!
I’d increase fasted cardio by 10 min
Pull 15g fat and 75g carbsAre you utilizing any fat burners? Clen?
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I personally use TBJP Sustain, it digests extremely well and doesn’t give me any stomach heaviness. I also notice a difference in my endurance through a session start to finish if I do not use it
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Agree with Jordan here! Making a small adjustment first and seeing how much progress you can get out of that before adjusting again!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Thursday 4/27/23
Non training day
40 min fasted cardio followed by 3 sets of abs, stretching, and posing
Mobility/stretching, and cold plunge at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Wednesday 4/26/23
30 min fasted cardio on recumbent bike followed by stretching and posing
Glute emphasis training day – wasn’t able to do this last week so I’m happy for the ability this week!
Calves on body master press
1 straight set
1 rest pause setAdductor
Stack + 2p x12
Stack + 2p x7Abductor
190 x10
220 x5, 160 x5, 115 x8 drop setSmith glute bridge
4 pps x7 slower tempo
4 pps x7 faster tempo
LL only 1 pps x20Walking lunges
3 sets w/ 105 x30-20Cable kick back + single leg abductor
LL only 3 sets 15-10TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Yes that’s fine. Just have to try it and see if you like it and can continue to progress!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
In my opinion you’re good to keep pushing for growth! That doesn’t mean you have to chase a number or try to push body fat any higher, it just means keep letting the progress roll! If you start getting fatter and experience training decline, then start to reign it in!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It’s normal for weight to be higher in the pm than the am. You’re fasting over night
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Non training day!
40 min fasted cardio, followed by 3 sets of abs, stretching, and posing
Body/massage work at normal training time followed by cold plunge!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Is this something that’s completely new for you? As in have you experienced any issues before?
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I’d recommend exactly as Clare has here!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
How are your meals laid out currently?
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I personally do not change protein. Other than the day or so leading into a competition to minimize bulk / food volume
Increasing fat intake in a refeed depends on if I need the carbs to “stick” better, as in if I am really cranking through them
Weight gain will depend how depleted you are
If I do two days in a row it is because myself or a client got even tighter but not enough fullness to hold them/me over
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock