[Michaela]

How do you know you are losing muscle? Is it just because you don’t appear muscular since you have more fat covering it?
How has your training been progressing? If you’re making progressions there then you wouldn’t be losing muscle.
Gaining too much fat too fast will mean you’re in too much of a caloric surplus

TBJP Nutrition: Michaela10
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[Michaela]

Yeah my stance is the same as Jordan’s here.
You have to go by what you’re seeing the most progress session to session from.
If it’s limiting your ability to progress, then try something else. If you are still progressing then no need for change

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 12/16/24

Great training today and progressions still rolling!

Lying curl x2 (S1 +2r, S2 +1r from lw)
Cybex hack x1 (+1r from lw)
Smith squat x2 (S1 +5#, S2 +2r from lw)
Rogers press x1 (+25# from lw)
Single leg press (+15# +1r from lw)
Leg ext x2 (S1 +5#, S2 +2r from lw)

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

[Michaela]

Sunday 12/15/24

20 min light fasted cardio, 3 sets of abs, 10 min sauna

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

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

[Michaela]

If you don’t like it don’t eat it lol use a carb source you like to eat.
When I eat cream of rice I like mixing the whey in and eating it cold

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I second what Clare has already explained well here. Whatever you choose, you’ve got to adhere to it and be consistent for time

TBJP Nutrition: Michaela10
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[Michaela]

You don’t need research to tell you how to progress. Just do better each session buddy.
If you have a range for both top set and back off that you want to hit then you just adjust weight according to your weekly progressions, if you’re at the top end of your rep range then go up in weight

TBJP Nutrition: Michaela10
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[Michaela]

So it’s gone well for 5 weeks and you just now had one session that wasn’t so good,
The ratio is greater for more progression than not. So if the not so good continues to happen then that’s when you need to change it

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

So it sounds like you’re explaining all the reasons why you need a deload. So just do it buddy, take a few days off then come back fresh and use the first week to reset then start to work training back up

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Saturday 12/14/24

Upper day at home today, I don’t quite have everything I need to the ideal set up, but enough to make do.

Smith row x1
Pull up x2
Rear delt fly x2
DB lateral x2
Tricep ext x2
Close grip press x2
DB hammer curl x1

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

[Michaela]

Friday 12/13/24

Still taking progressions across all sets, a little bit less drastic of jumps now, but still moving forward!

Seated curl x2 (S1 +1r, S2 +1r from lw)
Lying curl x2 (S1 +2.5# +1r, S2 +2.5# +1r from lw)
Cybex press x2 (S1 +2r, S2 +2r from lw)
Adductor x1 (+1r from lw)
BB rdl x2 (S1 +1r, S2 +1r from lw)
Single leg curl x1 (+2r from lw)
Leg ext x2 (S1 +1r, S2 +2r from lw)

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

[Michaela]

Tommy is Michaela approved!

We talk over this stuff often so I’ll leave my input out and see what the rest have to say!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

More efficient in my opinion, and sure you can be adding/improving muscle if deficit isn’t extreme, you’re more efficient than you were prior to the cut, enhanced etc

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

[Michaela]

X2 on what JP said bud

TBJP Nutrition: Michaela10
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[Michaela]

Many recommend no caffeine after 4pm. Just try not having it and see if sleep is better. Pretty simple imo

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