[Michaela]

This is perfectly fine man! Just stick with it and give yourself some confidence in consistency!

TBJP Nutrition: Michaela10
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[Michaela]

Hyper extensions, curls with TRX strap, a makeshift GHR

TBJP Nutrition: Michaela10
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[Michaela]

For myself, I have learned a lot through YouTube, finding things for ankle mobility, but also hip mobility too
There’s a lot of value in doing pre hab work!

TBJP Nutrition: Michaela10
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[Michaela]

When I was training chest regularly I personally like slight incline DB press followed by hammer strength incline press

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[Michaela]

I train with what most would consider a slow tempo, but I personally do not do a tempo count. I just go by feel and use whatever tempo I am connecting best with the movement in

I like a slow and controlled eccentric, slight pause to change directions, with the intent of “explosiveness” under control for concentric

Ultimately it just matters that you are in full control of each rep getting the most out of each rep and going to muscular failure

TBJP Nutrition: Michaela10
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[Michaela]

I personally have 2 out of 6 of my meals on training days with JP iso pro whey as my protein source.
It’s certainly not inferior and you can slow digestion by adding fats
I think it’s a great option when you are eating a lot and want to keep volume on stomach to a minimum

TBJP Nutrition: Michaela10
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[Michaela]

I personally have never lowered protein during a deficit. I have increased it though

TBJP Nutrition: Michaela10
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[Michaela]

I supplement with omega pharma pro and oh-mega V which has flaxseed oil in it

Other than that my fats come from whole eggs, beef, almond butter, avocado

TBJP Nutrition: Michaela10
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[Michaela]

Glute emphasis day! Another good day of training and progression within it today

Calves on Rogers press
Build up sets of 12
1 straight set failing shy of 12
1 rest pause set

Smith glute bridge
425 x12 (+20lb -1 rep from last week)
365 x15 (+1 rep from lw)
LL only 225 x12,5,3 Rest Pause (+1,1,1 from lw)

Walking lunges
Was able to go without knee sleeves this week
SSB +20lb x34 (+4 reps from lw)
SSB +50lb x30 (+30lb from lw)

Adductor
295+3p x13
295+2p x15
Matched lw on both. Wasn’t happy with these today.

Abductor
175 x10 (+2 reps from lw)
145 x15 (+15lb -5 reps from lw)

Sled push
3 sets @60 sec each

Left leg only
Single leg cable kick backs x3
Single leg cable adductor x3

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today! You guys know the trend by now lol

20 min fasted cardio, followed by posing rounds

Body/massage therapy work at my normal training time, and followed that up with cold plunge

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[Michaela]

I know some others will have better input here. But for me I just go by feel, whatever position, loading etc I feel in the muscle I’m trying to target the most, that’s what I go for!
And by feel best I mean bring the pain and make the muscle work the hardest

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[Michaela]

My advice would be to seek out a good physio therapist to properly assess you and work to treat whatever is going on hands on!

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[Michaela]

This is out of the realm of my personal knowledge. My only advice would be continue to seek another doctor/specialist that can properly help you!

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[Michaela]

If you’re looking for a vague starting point, start by subtracting 10g fat and 50g carbs and monitor progress and adjust accordingly based on your response. If you’re losing and progressing at a consistent rate, keep it going. If your progress stalls, adjust more. If youre losing too fast, add a higher day

If you’re not doing any cardio at all, add some in say like 25 min 4x/week and then same goes as spoken on the diet with adjusting accordingly based on progress

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[Michaela]

I have a set amount of direct protein per meal at 6 meals and that’s all I worry about
I do not subtract from that just because I may have some protein coming from bread or oats etc

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