[Michaela]

I think with the info you provided and the goal being to recomp muscle in the process, intermittent fasting would not be my approach.
I would just go with a balanced diet in a slight deficit. Nutritious food sources for health, and cardio for health purposes as well

TBJP Nutrition: Michaela10
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[Michaela]

If you’re not noticing any negative return I don’t see a problem with it. But if you are asking the question then that tells me there’s some slight concern or question in your mind, so maybe try cutting back like doing decaf coffee if you mainly just like the taste, and seeing if you notice anything different!

I personally like coffee just to have it and for digestion so I just have one cup in the morning and that is my only caffeine intake for the day.
Pre workout I use TBJP Prepare which is the non stim pre

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Hamstring emphasis training today!
Second week of this session and progressed everything

Leg ext
– 60 x17 (+10lb & 2 reps from last week)
– 70 x10, 50×10, 25×9 drop set

Seated leg curl
70 x10
100 x6
130 x3
160 x1
– 175 x7 (+15lb from last week)
– 145 x10.5 (+2.5 reps from last week)

Lying leg curl
50 x8
65 x6
95 x3
– 125 x7 (+1 rep from last week)
– 95 x10 (+2 reps from last week)

Pendulum squat
Band x10
Band + 25 x8
Band + 45 x3
Band + 70 x1
– Band + 100 x12 (+band & 10 lbs from last week)
– Band + 90 x15 (+band & 3 reps from last week)

Adductor
130 x15
190 x10
250 x6
– 295+2p x11
– 295+1p x14

Belt squat RDL
0 x10
25 ps x8
45 ps x8
– 45+25 ps x7 (+25 lb from last week)
– 45+25 ps x6 (+25 lb from last week)

Hyper ext
Sets 12-15 reps

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Consistency is the most important thing. 2g/meal is what I do. The only way for you to know what is ideal for you is to try an amount and stick with it consistently and see how you feel in terms of hydration, pumps, cramps, water retention etc

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Non training day today!

153.4 lb body weight today so that’s 15 lbs up from the Olympia 6 weeks ago and solid condition. The constant chase of putting it all in the areas needed is the meticulous mission! That’s why you see me here literally only training 3x/week with everything centered around lower body – training, recovery, diet, all of it! Is this the way I “want” to do things? No. I love training upper and I miss being able to just train everything equally without it having to be such a meticulous job, but I also want to be the best most complete physique I can be and this is part of doing whatever it takes! I do have areas on my upper that need improving, but right now anything done to it just takes away from the lower, so I have to get the lower to a development level that I can train upper and it not take away from it.

20 min fasted cardio on recumbent bike, followed by 3 sets of abs and posing rounds

Went into the gym at normal training time for stretching, foam rolling, and tanning. And then followed that up with the cold plunge!

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

[Michaela]

Exactly what Oscar said!

TBJP Nutrition: Michaela10
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[Michaela]

I can’t see any pics, but just in general I’d say it’s all relative to the person. If you’re progressing in performance and can see visual progress happening in muscularity and not just fat then keep going.

TBJP Nutrition: Michaela10
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[Michaela]

Well man without knowing a thing about you I’d say, reduce your current intake, add some cardio, adhere to the plan, track the progress week to week and if it’s headed in the right direction keep going, if it’s not then adjust plan accordingly

If you want to offer more info about yourself we could all give you better advice based on that

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Glute emphasis training day!

Second week of this session order and progressed everything from last week

Sets with (-) are work sets. Sets listed prior to those are warm ups

Calves on body master hack press
0 x10
1 p x10
2 p x10
3 p x10
– 4 p x8,3,2 RP
– 2 p x12
– 0 x25

Smith bridge
95 x15
135 x10
185 x8
225 x6
275 x3
315 x1
– 385 x11 (+20# from last week)
– 315 x14 (+1 from last week)

Lunges
Bw x20
SSB x20
SSB +20# x20
– SSB +50# x28
– SSB +50# x24

Adductor
130 x15
205 x10
295 x5
– 295+2p x13 (+2 from last week)
– 295+1p x15

Abductor
– 160 x11
– 130 x15

Sled push
3 rounds 60 sec failure

TBJP Nutrition: Michaela10
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[Michaela]

You can put it in a blender with water if a normal shaker won’t break it up

TBJP Nutrition: Michaela10
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[Michaela]

I think there’s just “bigger bang for your buck movements”
If you enjoy doing barbell and have good execution, feel the muscle doing the work, and can progress then by all means go for it
But if you want to minimize stabilization to focus solely on the muscle then go for smith or plate loaded press. Or dumbbells as you can alter hand positioning etc for better feel of each side

TBJP Nutrition: Michaela10
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[Michaela]

You can focus on thickening the lats along with chest and delts. And for ab training I would try to minimize oblique involvement and focus on crunches only and vacuums

TBJP Nutrition: Michaela10
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[Michaela]

Whichever you align with best and feels the best for you that you can progress would be fine out of those

If you’re looking for the closest of those to a barbell then I would say smith

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You just have to start with a base macro nutrient amount to and see how you respond. If your rate of progress is good, keep going, if not then adjust accordingly.

In terms of adherence, cook your food in a manner that tastes good to you and remember you’re doing this by choice and for a reason and keep the goal in the forefront of your mind

TBJP Nutrition: Michaela10
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[Michaela]

Stick to the basics! Meat, rice, potatoes, veggies. Don’t buy extra non necessities like sauces etc

Pay attention to the days your store has sales on meats and stock up on those days and you can freeze what you’re not going to use right away

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock