Replies – Forums – Michaela – Page 167

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Michaela

Member
April 28, 2023 at 12:34 am in reply to: “What Would Michaela Do”… WWMD

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
Michaela

Member
April 26, 2023 at 9:15 pm in reply to: “What Would Michaela Do”… WWMD

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 set

Adductor
Stack + 2p x12
Stack + 2p x7

Abductor
190 x10
220 x5, 160 x5, 115 x8 drop set

Smith glute bridge
4 pps x7 slower tempo
4 pps x7 faster tempo
LL only 1 pps x20

Walking lunges
3 sets w/ 105 x30-20

Cable kick back + single leg abductor
LL only 3 sets 15-10

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

Member
April 26, 2023 at 12:10 am in reply to: Full Body Training

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
Michaela

Member
April 26, 2023 at 12:10 am in reply to: How much more should i push with this gaining phase

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
Michaela

Member
April 26, 2023 at 12:07 am in reply to: How to Make weight stick

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
Michaela

Member
April 26, 2023 at 12:06 am in reply to: “What Would Michaela Do”… WWMD

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
Michaela

Member
April 25, 2023 at 12:08 am in reply to: Knee pain

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
Michaela

Member
April 25, 2023 at 12:07 am in reply to: training split help

I’d recommend exactly as Clare has here!

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

Member
April 25, 2023 at 12:02 am in reply to: Best time to add fats into your diet?

How are your meals laid out currently?

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

Member
April 25, 2023 at 12:01 am in reply to: Refeed questions

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
Michaela

Member
April 24, 2023 at 11:57 pm in reply to: Mixing Fats and Carbs

There’s going to be a time and place for both depending on the person and the season

Higher calorie demand will have both
Lower calorie demand will not

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

Member
April 24, 2023 at 11:56 pm in reply to: Sunflower seed butter

I honestly do not know. But I really don’t see a problem with it if you get on well with it

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

Member
April 24, 2023 at 11:54 pm in reply to: Infra workout carbs

I personally prefer TBJP Sustain or Performance Fuel. I get zero stomach fullness feeling from it which I have experienced with other carb products

Right now I do 30g sustain with 1 Liter of water. That is a good start for you also if you want to try it!

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

Member
April 24, 2023 at 9:12 pm in reply to: “What Would Michaela Do”… WWMD

Monday 4/24/23

No cardio – 20 min fasted walk outside

Quad day!

Adductor/hip flexor strain is feeling a lot better, but still needed to play smart today
I will remove the reverse band when I feel safe to do so

Cybex hack
W/ slight reverse band
5 & 4 pps x12 (+2 from lw)
5 & 4 pps x9 (+1 from lw)
4 pps x12 (matched lw)

Rogers hip press + added band resistance
5 & 4 pps x12 (+45# -3 reps from lw)
4 pps x15 (+3 reps from lw)
4 pps x12 (+5 reps -45# from lw)

Leg ext
2 sets 15-10 reps

Smith split squat
95 x10
135 x10
– 185 x6

Lying leg curl
1 set x10

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

Member
April 23, 2023 at 9:03 pm in reply to: “What Would Michaela Do”… WWMD

Sunday 4/23/23
Non training day today

40 min fasted cardio followed by 3 sets of abs and posing

Stretching and cold plunge at normal training time!

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

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