[Michaela]

Sure you can. But should you is the better question lol and only you can know that by trying it and seeing if it works for you in that you’re making progress and it’s no negative impact

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

[Michaela]

I would just keep trying to grow based on these pics. But if you want to lose some fat nothing wrong with that and as long as you manage it properly and continue to train hard a short diet won’t be a detriment to your muscle building

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

[Michaela]

Since you say adherence will be a bit more lenient in December, I would start with just lowering the output now, and then you’ll have those calorie additions in December, and then you can see where you are body composition wise from there and increase cals if needed

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

[Michaela]

Monday 11/17/24

Quads – really good one today! Finally a session that I felt some power back to my reps and made big jumps of progression on everything without force

Lying curl x2
Cybex hack x1
Smith squat x2
Rogers press x1 bilateral, x1 single leg
Leg ext x2

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

[Michaela]

Sunday 11/17/24

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

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

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

[Michaela]

It just comes down to recovery and progression session to session

So start with an amount, if you’re recovering well and progressing each session keep riding it out. After a while if you see you need more then add another set and continue to assess

If the amount you start with sees you not recovering and not progressing each session then maybe pull back a bit

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

[Michaela]

I know JP’s stance on this, but I personally do like to feel the movement and still get progressive with that
So here I would just continue to play with execution until i found the best connection

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

[Michaela]

Go for it and then just see how they respond via recovery and progress then you can make any adjustments from there

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

[Michaela]

I know many say rest before, which has merit
But I personally don’t worry about it as I want to see what my bloods are on a normal day without manipulation

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

[Michaela]

Saturday 11/16/24

First day back to a split of having an upper day following a lower day in almost a year. I definitely realized I’ll need to do some recovery adjustments with the lower day because I felt pretty beat going into the upper session the very next day which has been a non training day for me all year. No limit to the session though, all still well!

Incline chest press x1
Pec deck x1
T bar row x1
Pull up x1
Rear delt fly x1
Seated db lateral x2
Tricep press down x2
Tricep close grip press x1
Tricep ext x1

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

[Michaela]

If you’re feeling better and looking better then that’s your answer to just ride it out until you see otherwise

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

[Michaela]

Post some pics in the comment section please

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

[Michaela]

Friday 11/15/24

First day back to a hamstring day on Friday after quads Monday and Glutes Wednesday

Recovery has definitely improved this week as well

Seated curl x2
Lying curl x2
Cybex press x2
Adductor x1
Bb rdl x2 not full send or to failure
Single leg curl x1
Leg ext x body weight walking lunge x1

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

[Michaela]

Thursday 11/14/24

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

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

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

[Michaela]

Honestly just try one way or the other and see how it fits in your life and enjoyment of training. If it works keep at it, if it needs adjusting then do so! There’s no rules, just whatever you can adhere to and enjoy most and see progress from

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