[Michaela]

You may see a bigger initial drop the first two weeks, and then after that I like to see an average of 1-2 lbs per week. But ultimately it comes down to visuals if the person is a competitor and they’re not chasing a weight class, timeline, training progression and recovery etc.
so there’s more to it than just the number, but 1-2 lbs per week is a good gauge

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

[Michaela]

I personally do 10g fasted with morning greens shake, and again pre bed

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

[Michaela]

Wednesday 11/27/24

Fasted bloodwork this morning

Training –

Adductor x2
Abductor x2
Smith glute bridge x2
Cable kick back x1
Lying cuff lateral x1
Rear delt cable fly x1
Tricep cross body ext x2
Calves x3

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

[Michaela]

I’m sure it’s fine. And I’m also sure you would be able to tell when you strap in and work up in warm up sets if there was any risk

I honestly just prefer smith machine over these glute machines

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

[Michaela]

Looks good to me. You’ll only know if it’s a good volume amount for you based on your recovery and progression from session to session. So just try it and form some feedback after a few weeks and report back here!

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

[Michaela]

Tuesday 11/26/24

20 min light fasted cardio, 3 sets of and, 10 min sauna, 5 min cold plunge

Non training day. Usual massage therapy work at normal training time

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

[Michaela]

Monday 11/25/24

Good one today and progressions across all movements from last week!

Lying curl x2 (+2 reps on both sets from lw)
Cybex hack x1 (+10# & 2r from lw)
Smith squat x2 (+2r, +3r from lw)
Rogers press x1 (matched lw but didn’t have to pause any reps)
Single leg press x1 (+45# -2r from lw)
Leg ext x2 (+1r, +2r from lw)

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

[Michaela]

Sunday 11/24/24

20 min light fasted cardio, 10 min sauna

Non training day, foam rolling and stretching at normal training time

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

[Michaela]

Knee sleeves I use just as a warmth and mental security
Weight belt I do not use, I’ve built core strength, but I do use a waist trainer during cardio and training also as mental security ever since my hernia surgery

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

[Michaela]

Here is what I require in each check in for my clients

How well did you follow diet/plan (1-10):
Explain if not a 10:
Amount of weeks out:
Previous check-in weight:
Current weight:
Average hours of sleep per day:
Gym performance:
Digestion issues:
Recovery:
Additional feedback:

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

[Michaela]

I’ve never focused on this. My focus has always been on making progress, showing progress, having results, and being my own advertisement along with creating results with clients for free at the start of my coaching, showing those results and thus paying clients will come

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

[Michaela]

Are you a competitor or lifestyle trainer?

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

[Michaela]

It’s up and running, I’ve checked myself

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

[Michaela]

Digest pharma pro is a huge one for me that I don’t go without

Daily essential health supps for me include fish oil, vitamin c, d3/k2, heart care, love heart, vital support, unwind, dream sleep

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

[Michaela]

Averaging 1 lb per week is a good range for most

Increases based on recovery from training, performance, and physique visuals

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