[Michaela]

Just try it and see what happens with you feel, progress, and recover. Then base changes off that or come back here and give us the feedback and we can help you tweak

TBJP Nutrition: Michaela10
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[Michaela]

Monday 1/6/25

Nothing new to report lol, same as the last two days, just some extra rest and recovery time!

TBJP Nutrition: Michaela10
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[Michaela]

Give it a go, form personal feedback based on how you feel in training, how progressions are, how recovery is, then report back here with any questions based off that and then we can further help you make any tweaks from there. You have to try it first to have feedback to work off of

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

That is completely person dependent. But it does seem to be the choice of the majority

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[Michaela]

I don’t think so. If that were the case I’d never lose fat in a prep bc my stress is 10/10 lol

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[Michaela]

Sunday 1/5/25

Usual non training day. Full rest, no cardio no training.

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 1/4/25

Took the full day as a recovery day so no cardio or training!

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[Michaela]

If you need to be in a further deficit to continue progressing fat loss then yes

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[Michaela]

There’s really no rules to the best split buddy, so you can literally make it around what works best for your life schedule. The objective is to try it, see how you feel and progress with it, and then make any needed tweaks from there

TBJP Nutrition: Michaela10
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[Michaela]

Yes it’s fine. Just try it and see how you feel, progress, and recover!

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[Michaela]

Friday 1/3/25

Seated curl x2 (+1r to both sets from lw)
Lying curl x2 (used a different one than I have been, but it’s the strongest I’ve ever been on it)
Cybex hack x1 (+20# from lw)
Adductor x1 (matched lw)
Belt squat rdl x2 (+1r to both sets from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Depending on body composition, normal steady rate of gain is 1 lb per week
I judge based off pic, training performance, recovery, and how far out from next competition if a competitor

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Non fat plain Greek yogurt and can mix whey in it. Bonus if you freeze if for a couple hours!

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[Michaela]

Well if it ain’t broke don’t fix it lol. If you start seeing body comp looking like it needs more expenditure then add more

It’s funny to read 4500 for me because I’m always on the move so that seems like a day in bed amount LOL

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 1/2/25

20 min light fasted cardio, 3x abs, 10 min sauna, 5 min cold plunge

Non training day. Moved Tuesdays usual massage therapy work to today during normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock