[Michaela]

Super person dependent.
If they look like they need to be fresher in a prep I will drop cardio and refeed.

The amount is based on what their current intake is, how flat they are, how fast they usually burn through a high day or vise versa hold from, what the timeline is, etc.

It’s trial and error, try something and see how you respond, and then base any changes for next time off of that.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re training then this frequently and not seeing progress I’d say this is overkill. Focus on quality over quantity, and then when you master the quality add to the quantity

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

[Michaela]

Think of Swinging “out” and not “back”
Don’t use momentum
Don’t shrug the weight
Find the connection with the rear delt and move in the path that keeps it

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

[Michaela]

Treat it like any other time of day and don’t think your performance or nutrition needs to be any different just because of the time.

Get to bed at a sensible hour, wake up and eat and go to the gym and have intra training supplementation.
If you absolutely cannot eat then do powders

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

[Michaela]

Some body parts just get more sore than others. For me my legs get sore no matter how little I do, but my back never gets sore no matter how much I do.
If you’re still progressing and it isn’t hindering training then I wouldn’t worry about it

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

[Michaela]

If your physique is progressing and nothing negative is happening with that and training, then you endure it

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

[Michaela]

Stay hydrated, if you work an outside job and can take a break to cool off before eating is good. Otherwise you just eat your food requirements for your current goal/phase regardless of how you feel lol

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

[Michaela]

Just start to taper it back gradually. Cardio in off season is good, just not too much to impede training recovery and physique progress

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Just do it post training
You will only know if it is impeding your recovery if you are doing too much and see that you’re not recovering
Too much or too little is dependent on the person and their current phase and goal

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

[Michaela]

Find a split you like that looks to improve everything and stick to it consistently and progressively for a long period of time until you are no longer progressing it or seeing a negative return from it

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

[Michaela]

Just play with what feels best for you, you’ll have some natural flare out but just do your best to stay in an even line of shoulders/hips/knees

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

[Michaela]

Just lock in and go.
I personally do not get overly hyped up as it’s just a waste of energy and I do not need it to give my best intensity and effort

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

[Michaela]

Consistency is most important.

I am consistent with all the sources I use daily so therefor my protein requirement is met with direct protein sources, and indirect sources are in addition to that. For example if I sub bread for rice I do not adjust the protein

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

[Michaela]

Chicken and rice and oil?
Cream of rice and whey and nut butter?
Any other carb, protein, and fat sources that digest well for you and fit your body composition macro needs

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

[Michaela]

Is the lower back pumps hindering your training on your other days?

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