[Michaela]

You can look at all our individual programs in the pro log section, as well as all the split questions people ask in this section to have a place to start, but it’s all really educate and self program as no one plan fits best for everyone

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[Michaela]

I take TBJP hydration in the morning upon waking and intra training

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[Michaela]

Boils down to training performance, recovery, rate of progression toward your goal, and visuals. Everyone is different in what they get on best with

TBJP Nutrition: Michaela10
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[Michaela]

The ones you like and digest well for you and fit within your caloric/macro requirement for your goal

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[Michaela]

I agree with Hilly. Any other recommendations would require us to know more about you, your goal, rate of progress toward that goal, visuals, training performance and recovery, etc

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[Michaela]

Just try implementing it somewhere that’s good for you schedule wise first, and see how it impacts your training and recovery.
For me I never do hiit cardio as it would hinder my training performance and I’d rather be able to go all out full capacity in my training

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[Michaela]

Do you absolutely have to do cardio following leg training?
Can you just use that as a non cardio day and increase the cardio to the other days?

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[Michaela]

Saturday 1/11/25

Still out of commission fully. If you’re curious about how I structure nutrition in this time, I have just continued to follow my normal non training day diet

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[Michaela]

Friday 1/10/25

No training. Had an appointment today that made things more clear that I’ll be able to explain soon

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[Michaela]

Thursday 1/9/25

Non training day again. Out of commission so nothing exciting for yall lol

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[Michaela]

Wednesday 1/8/25

Another non training day lol I’ll say why once I have an answer myself

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[Michaela]

Tuesday 1/7/25

Non training day. Usual Tuesday massage therapy work

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I know it’s not a quad, but last year I tore my hamstring confirmed via mri, once all the initial pain and tenderness was gone I would do daily leg curls starting at the very first weight pin one set per day, and built that up over the course of a couple weeks. So I say that to say as long as it doesn’t cause pain and you don’t feel like you’re pushing the limits then you are good, just treat it like rehab and not hardcore training sets

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[Michaela]

I’m not vegan but I use TBJP vegan whey a few times a week and it’s great

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[Michaela]

Just pull 4-500 cals and see what happens, if you’re progressing at a good rate keep it there, if you need a bit more then adjust accordingly

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock