[Michaela]

Don’t eat off plan lol or order things that you know sit well with you so foods similar to your diet

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Are you consistent with nutrition and hydration daily?

Outside of the scale, nutrition changes should be based on body composition and training progression and recovery

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 12/26/24

20 min light fasted cardio, 3x abs, 10 min sauna

Non training day. Massage therapy work today at normal training time, it’s usually on Tuesdays but that was Christmas Eve so he had the day off lol

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

[Michaela]

Wednesday 12/25/24

Christmas stuff with the family in the morning, and then a usual Wednesday for me

Adductor x2 (S1 +3r, S2 +2r from lw)
Abductor x2 (S1 +15#, S2 +2r from lw)
Smith glute bridge x2 (S1 +20#, S2 +1r from lw)
Lying cuff laterals x1
Rear delt fly x1
Tricep ext x2

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

[Michaela]

Weighted crunches and leg raises

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

No need to train lighter one day and heavier another. You can vary rep ranges sure, but that doesn’t mean light vs heavy. It should be heavy dependent on your strength and rep range, intent is the same

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I’d get an in person therapist that can assess you

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re not feeling any negative return in your training from the diet duration then you can continue to come down just a bit more then gradually push back up. Either way though you’d be fine to start now too if you wanted

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

My fats are consistent daily

TBJP Nutrition: Michaela10
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[Michaela]

Tuesday 12/24/24

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

Non training day. Usually have massage therapy work today but he couldn’t come with it being Christmas Eve

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

[Michaela]

Monday 12/23/24

Peak strongest I’ve ever been weight, reps, execution, feel, safety all included

Lying curl x2 (S1 +1r from lw, S2 +1r from lw)
Cybex hack x1 (+10# from lw)
Smith squat x2 (S1 +25#, S2 +1r from lw)
Rogers press x1 (+5# +2r from lw)
Single leg press x2 (+20# from lw)
Leg ext x2 (S1 +2.5# +1r, S2 +2r from lw)

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

[Michaela]

Sunday 12/22/24

20 min light fasted cardio, 3x abs, 10 min sauna

Non training day. Foam rolling and stretching at normal training time

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

[Michaela]

1. Have you watched Jordan’s videos covering this?
2. It’s not how I would personally structure it, but the only way to know if it works for you is to try it and see and form some feedback for yourself and then adjust accordingly from there

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

[Michaela]

I’ve honestly not done a shoulder press since 2019. If you’re having issues just pull them out and focus on other movements for delts that you can do without issue

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

[Michaela]

What makes you think it is the metformin causing the sleep disturbance? I’ve never known of that to be an effect

But no there’s no issue in taking it earlier in the day

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock