[Michaela]

My quads are like that, no matter how low the volume is they get crazy sore, but my other body parts do not.
As long as you’re still able to train effectively and progress lifts, there’s no issue. Just warm up well

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[Michaela]

Foam rolling, stretching, ice bath/cold plunge, massage work
Lower the volume back down if you can’t handle it

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[Michaela]

Standardize your physical output every session regardless of feelings. You turn your brain off and the only thing that matters is the work
And if you’re getting emotional about the numbers, the weights don’t have feelings so neither should you lol
Nail all your variables and keep stacking the days

TBJP Nutrition: Michaela10
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[Michaela]

Keep going with what you see the most progress with. Progress is all that matters

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[Michaela]

Fresh egg made in microwave or stove, Sourdough bread, and heated up prepped chicken

You can get a microwave egg poacher from Amazon and it’s a perfectly poached egg in 30 seconds

TBJP Nutrition: Michaela10
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[Michaela]

Just arrange the meals accordingly to where your pre and post training meals are always the same no matter what order they are placed in

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[Michaela]

I personally never changed training, I just upheld the integrity and didn’t treat it any differently. But if you notice a plummet in recovery then taper down volume would be wise, and/or extra days of recovery here and there

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[Michaela]

Whatever works best for you, your schedule, your digestion, toward your goal

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[Michaela]

75g greens portions is an average amount

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[Michaela]

Be consistent
5-6 meals per day, carbs split evenly throughout with higher around pre, intra, post keeping fats lower in those meals
Sources via jasmine rice, cream of rice, sourdough bread, hbcd intra carbs, fruit, rice cereal, oats and potatoes if those sit well with you.
Stay hydrated with consistent water and sodium amount daily.

Here is an example of how my diet would look

Meal one
140g chicken
1 whole egg
200g jasmine rice
50g sourdough bread

Meal two pre training meal
140g 99% ground turkey
200g Jasmine rice
50g banana
16g almond butter
3 caramel rice cakes

Intra
35g TBJP sustain

Meal three post training meal
40g TBJP iso pro
100g rice cereal
50g banana

Meal four
140g chicken
200g jasmine rice
10g olive oil

Meal five
140g ground bison
160g Jasmine rice

TBJP Nutrition: Michaela10
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[Michaela]

It’s all person dependent.
Based on the goal, timeline, size of athlete, metabolism of person, etc.

In general, if someone is a competitor prepping for a show or in a hard diet phase things I look for are weight trending down fast alongside training performance taking a hit, if the physique looks too flat for too long and appears like pushing will only yield negative returns. If progress stalls and pushing deficit harder isn’t working.
If these are things you notice, try implementing a refeed day with a bump in carbs by 30-50% and see what kind of response you get, if it’s all positive then great, if you notice negatives then it either wasn’t needed or you went too high

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[Michaela]

Depends on what your macronutrient requirements are.
I like chicken and eggs, I eat it every single morning for the past 10 years lol
Beef and eggs is great as well if you have the extra fat allowance.
Just whatever source digests best for you and fits your macronutrient requirements

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[Michaela]

However you want really just depends on how frequently you want to do each one and what’s most enjoyable for you considering the circumstances

You could do Two movements every other day. For example
Day 1 flat press and flys
Day 2 none
Day 3 db lying ext and overhead ext
Day 4 none
Day 5 shoulder press and curl
Day 6 off
Day 7 repeat

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[Michaela]

What are your fat sources coming from now?

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[Michaela]

Just stay consistent and increase the deficit

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