[Michaela]

I would just do lower today as it’s your normal lower day and carry on from there

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[Michaela]

Increasing sets won’t matter if you’re not executing the movements properly. Send me some training clips to my instagram and I’ll take a look for you

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[Michaela]

I second what Kuba has already said. Then when you get back in the gym reset form and lower volume and then build back up from there

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[Michaela]

It’s only as good as the adherence and progress you see from it. Try it, stick to it, and see how progress and recovery is and then make needed adjustments from there

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I personally do not add veggies to meals in the off season for volume and digestion reasons. I utilize fruit in my diet and for greens I use a powdered greens supplement 2x/day

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[Michaela]

If digestion is fine then go for it. Wouldn’t be my choice though personally

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[Michaela]

I don’t use oil to cook. I just cook in non stick pan or instant pot. How to know how much fats to use is dependent on your diet needs. If I want to use oil for my fats I add to my meal post cooked

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[Michaela]

If you’re just wanting to get your heart rate up do hiit sprints the first 5 minutes then the remainder of your cardio steady state and heart rate should maintain elevated

For example if you have 30 min steady state cardio, the first 5 min do 30 sec all out sprint, 1 min rest, repeat

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[Michaela]

Saturday 12/7/24

Upper day

Chest press x1
Pull down x1
T bar row x1
Rear delt fly x1
DB lateral x2
Tricep ext x2
Tricep press x1
DB hammer curl x1

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Instagram: @michaelaaycock

[Michaela]

Friday 12/6/24

Stringing together some really good ones and progression across all movements again today!

Seated curl x2 (S1 +15# from lw, S2 +2r from lw)
Lying curl x2 (S1 +10# from lw, S2 +10# from lw)
Cybex press x2 (S1 +1pps -1r, S2 +1pps +1r from lw)
Adductor x1 (+1r from lw)
BB rdl x2 (+1r, +1r from lw)
Single leg curl x1 (+2r from lw)
Leg ext x2 (+10# from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

How is body comp currently?

Potentially a deload and then into a cut to get lean and reset then push up further from there

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[Michaela]

Have you watched any of JP’s videos covering this?

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[Michaela]

Whatever you see progressing best for you and you enjoy most!

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[Michaela]

For me

Wake 6am
Meal one 8am
Meal two 10:30am
Meal three 1pm
Meal four 3:30pm
Meal five 6pm
Meal six 8:30pm
Bed by 9:30

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You’re the only one that would know it’s good bud based on your adherence and progress

Show us some photos, and also if you are doing any cardio with this diet, and how long you have been following this exact amount and your rate of loss per week in that time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock