[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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Non training day today!

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

Body massage work followed by the cold plunge!

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

[Michaela]

MPS max will have its benefits regardless of the time you train!

If you are feeling good and progressing with your current set up then keep at it!

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

[Michaela]

Good balanced diet, proper hydration, osteo pro, join in, omega pharma pro, cure-coming
And if you wanted to take a step further BPC157 & TB500 is great for healing

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

[Michaela]

Today was a good day! Mom is home from the hospital and on the mend! Quads went well, my knees hate me but that’s nothing new lol I honestly think I could squat some crazy weight for crazy reps if they weren’t a limiting factor. Definitely sticking with the high rep warm ups and work set on Rogers press as that just feels way better in terms of quad work over knee and hip stress!

Smith top squat
95 x10
135 x8
185 x6
245 x1
315 x1
– 335 x8
– 275 x18 constant tension

Rogers press
1-4 pps x15
– 5 pps x18
– 5 pps x12

Leg ext
– 45 x12 strict
– 45 x15 faster tempo

Smith split squat
– 115 x10
– 95 x15

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

[Michaela]

Its dependent on when you feel best. Most hydrated and fed.
I personally train after 2 meals as I am hydrated and enough food but not too much to feel heavy

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

[Michaela]

Honestly this is just my personal opinion based on my own experience with surgeries and recovery. But the more time you take to let things heal without rushing the process the better. The weights and the muscle memory will be there when you are back!

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

[Michaela]

Agreed with the above here on going the elimination diet being the way to go!
If you wanted to take it a step further maybe going to see a GI specialist if you can’t solve it on your own

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

[Michaela]

Hey guys!
Non training day today
I did 20 min fasted cardio on recumbent bike this morning followed by posing rounds
I have been at the hospital with my mom since and will be all day so nothing else to report on!

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

[Michaela]

You won’t know until you try! If you’re doing it and do not notice negative return in your training or physique progress, and of course if you enjoy it then by all means keep cracking on!

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

[Michaela]

Non training day today

20 min fasted cardio followed by 3 sets of abs and posing rounds

Unable to go into the gym to do my usual Saturday recovery work as I’ve been in the hospital with my mom. I hate seeing anything “wrong”’with her in the slightest!

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

[Michaela]

Without looking at your physique or knowing anything about the progression of the deficit etc it’s difficult to give you any concrete advice

It’s a rather low amount of food but if you’re seeing positive progress then keep cracking on

With fats being so low I would make sure you’re supplementing with omega 3’s if you are not already

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

[Michaela]

You have the right thought process. But is there a reason you want to stick to dumbbells and not maybe a smith or plate loaded machine?

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

[Michaela]

How is your recovery? If recovery is good and execution within movements is spot on, then you can try progressing volume.
But if recovery is already poor then I don’t think more volume is the answer. I would then look at diet and other areas of progression measures

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