[Michaela]

If you are in a surplus and being consistent, Take whatever you are doing currently and drop calories around 250-500 per day
Increase expenditure via steps and or direct cardio

Assess how fast or slow you are progressing on that and base any further deficit changes according to that via weight and photos

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[Michaela]

Calculate the current amount you are eating consistently for a few weeks, is your weight going up or down or is it maintaining?
That’s how you know

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[Michaela]

I would just go into it unchanged at first and then after about two weeks you can assess any changes needed based on if you dropped a lot of weight, if training and recovery is impacted etc

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[Michaela]

Tuesday 2/18/25

15 min recumbent bike, followed by lower rehab circuit x4 rounds just enough weight to go through the motion of the movement – single leg curl, adductor, abductor, seated curl, bodyweight squat

I am doing this rehab circuit every 3rd day, so 1 day on 2 days off, repeat unless it flares up too bad then I take more time between.
I am currently waiting for the next (3rd) mri, and in the mean time I am not supposed to cause any extra inflation so that they can get an accurate gauge on what the bone marrow abnormality look like on the next scan.

TBJP Nutrition: Michaela10
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[Michaela]

Just take it gradually bud and base it all off how you’re looking and training
You’re young so id rather see you use an approach that is fun and sustainable for you vs overthinking the details

TBJP Nutrition: Michaela10
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[Michaela]

I wouldn’t do it that way.
I would know your current intake and rate of gain/maintenance on that current amount
And then subtract the least amount to get the most response, and then rinse and repeat as needed based on rate of loss and progress

TBJP Nutrition: Michaela10
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[Michaela]

Depends on the person.
I personally never utilize cheat meals for myself as I just don’t care nor have the need.

Some body types may need them for an excess of calories, some people need/want them for a social and mental aspect

In a cut it would be dependent on your progress and rate of loss.
In a bulk they’d be utilized on your preference and how tight your caloric intake per week has to be

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 2/15/25

15 min recumbent bike, followed by lower rehab circuit style minimal weight just enough to take it through the motion – single leg curl, adductor, abductor, seated curl, body weight squat x4

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[Michaela]

Friday 2/13/25

Ok so here’s the deal on what’s been going on with my knee/leg..
Training had been going perfectly with no tweaks, twinges, or any signs of issues.
Then first week of the year I had some massage therapy work done utilizing the techniques of manual therapy and the neufit. Immediately following the session I had a constant ache in my knee, and then within the next day I was unable to bed or utilize the knee/leg at all – walking with a hobble, 10/10 pain both to the touch and to move.
5 days from the onset of pain I had my first mri, and then to make a long story short have since had several dr appointments, more scans mri/xray, and to sum it all up.. it’s been a mess. Multiple diagnosis and issues have been reported but all still giving no real solution yet.

Initially they said they seen a tumor, but the latest report is I have a heterotopic ossification (bone growth) in my quad tendon that shouldn’t be there, which caused fraying of the tendon, so I have a quad tendon tear, patella tendon tear, and tendinitis in both
They also found abnormal bone marrow on my mri
So they want to wait and do another mri in a couple months to see if the ossification and the bone marrow worsen and then decide what to do surgically from there
The bone will most likely need to be removed so it doesn’t continue to tear the tendon
And the bone marrow is concerning because of words they use like cancer, but it can also be due to injury and/or arthritis, so that’s why the only answer for now is to monitor it

Throughout this time I have been unable to train at all. The first 4 weeks I had no function of the knee at all, now the latest 4 weeks I have been able to do very light rehab work which I will continue to try and progress up to the next MRI which is in May and will decide on the next courses of action with surgery and rehab etc

TBJP Nutrition: Michaela10
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[Michaela]

Add to final meal of the day

For a six meal lay out training between meal 2&3 I like to do fats meal 1,2,4,5,6 highest being meal 1,6. When I start to pull fats out I’ll pull from 2,5 first

TBJP Nutrition: Michaela10
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[Michaela]

How are your fats at 65g ? All the meals you listed the only fats stated are in meal one with 2 whole eggs that’s 10g fat

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[Michaela]

Keep steps at 10k and add in direct form of cardio like recumbent bike HR ~130 for 30 min

TBJP Nutrition: Michaela10
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[Michaela]

Everything that’s been said above, and bpc157 / tb500 combo

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[Michaela]

You should be fine without.
But to lessen your concern you can get bloodwork now and see what your levels are, and then just come off without pct and then after about 4 weeks if you’re feeling off then retest bloods again

TBJP Nutrition: Michaela10
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[Michaela]

Reset form and make sure you’re executing properly when reaching higher weights. See a PT

TBJP Nutrition: Michaela10
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