Michaela
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Not get fat, cardio, set diet up to where you’re not gaining too fast, be consistent, not huge binge cheat meals, healthy fats in diet, you can track blood glucose at least once per week if you want, don’t do a lot of sugar and processed carbs in diet, track visual progress with weekly check in photos
TBJP Nutrition: Michaela10
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Yes. And I’d just change the exercise order, reset execution, increase reps or set volume
TBJP Nutrition: Michaela10
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Not the way I would personally do it, but if it works for you and you make progress on it then go for it
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I like split between meal 1, pre, and post
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Variety, amino acid profile, fat source
Keeping it in a deficit depends on digestion and how extreme you have to push the deficit
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Does it feel good to you and are you able to consistently maintain it week to week and progress in those same perimeters? If the answer is yes, the go for it
TBJP Nutrition: Michaela10
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If all variables are consistent considering execution, mentality, intensity, etc and you are still regressing then sure try reducing volume. Just be honest with yourself as to why you’re regressing
TBJP Nutrition: Michaela10
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If you need them, use them. But don’t use them to be able to lift more, only supplement what you already do. For example If your wrists are weak and hurting while you chest press, use some wraps, if your knees need some warmth for squats add some sleeves
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Just breathe. I don’t really consciously think about timing, I just breathe with the flow of the rep. Im not going to inhale in the middle of a rep obviously
TBJP Nutrition: Michaela10
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To me it is worth it. Even in an off season setting because I can eat further away from training but still have those nutrients coming in during training. I also still see a benefit in recovery with them added in vs not even if total calories are the same
TBJP Nutrition: Michaela10
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This is something you learn during your prep both coach and athlete by seeing how you respond to your higher carb/refeed days
TBJP Nutrition: Michaela10
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So you’re doing both training and cardio fasted? And then a pm session of cardio?
If you’re wanting to keep one session of cardio fasted then I would move your training to the time that you do your pm cardio and then do that cardio session post workout if you need itTBJP Nutrition: Michaela10
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Final leg day Friday the week prior to the show with reduced load and proximity to failure. Saturday rest, Sunday normal push, Monday pull, Tuesday off, Wednesday arms, Thursday overall upper pump, Friday and Saturday show day rest
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
I use MyMacros+ and input everything manually. You can edit the other items and erase the trace protein
TBJP Nutrition: Michaela10
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Try it and see how you recover and progress. Form feedback with consistency then report back here with any questions and we can help tweak it accordingly from there
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock