[Michaela]

Sunday 11/10/24

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

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

TBJP Nutrition: Michaela10
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[Michaela]

Cycle or no cycle Utilizing them all is great. Just put in your morning greens shake
Probiotic
TBJP Digest pharma pro one cap at every meal is great as well
Utilizing foods that digest well

TBJP Nutrition: Michaela10
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[Michaela]

Whats your reason for insulin pre workout and not post workout?

Gh pre bed is fine

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[Michaela]

As Kuba had suggested I would advise the same !

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[Michaela]

Maybe, maybe not. You just have to try and see$

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[Michaela]

This went way over my head to be honest lol and has no merit in real world application

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[Michaela]

I love rest pause sets.
But in your case I would continue to maximize the straight sets and make sure you are giving your fullest effort there before needing an intensity technique to milk out more reps

TBJP Nutrition: Michaela10
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[Michaela]

When I had an open wound from my hernia surgery that got infected I stayed out of training until the wound fully healed. Even if the area wasn’t irritated during training, it could delay the healing process. That’s just my personal opinion

To answer your question directly about diet, if your body fat is high I see no issue in continuing to diet down and that not affect the healing, it is not like you are extremely low bf and body is starving for nutrients

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[Michaela]

I’d like to see your diet layout and advise from there

Other than that some general tips – not being overly fat, not eating foods that do not digest well, digestive enzymes, short walks after meals, lowest volume foods possible, not drinking a lot of water with meals

TBJP Nutrition: Michaela10
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[Michaela]

I would go with as Kuba has suggested here and stay consistent with it. I weigh my salt out on a scale now, but spent 8 of my 10 years in bodybuilding just using the same amount of salt can shakes per meal

And as for water, if you have a consistent routine about your days it’s pretty easy to be consistent with the same amount of water each day. But if you need some adherence guidelines, just have for example if you drink 6 Liters per day, have six 1L bottles that you fill up each night ready for the next day

TBJP Nutrition: Michaela10
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[Michaela]

Yep just rest buddy and don’t overthink or stress

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[Michaela]

Saturday 11/9/24

20 min light fasted cardio

Upper day

Incline chest press x1
Cable fly x1
T bar row x1
Neutral grip pull up x1
Rear delt fly x1
Seated db lateral x2
Tricep ext x2
Tricep skull crushed x1
Adductor machine x1
Hyper ext x1

TBJP Nutrition: Michaela10
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[Michaela]

Friday 11/8/24

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

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

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

My thoughts were exactly as Meg has said before I even read her comment!

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[Michaela]

For future reference, in my opinion I don’t think there’s usually a need to drop calories weekly. You want to do a “big” enough drop initially to get the ball rolling, and carry that out a few weeks until you see the progress stall and the need for further reduction is there, and continue that process.

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