[Michaela]

Life fitness and flex hamtractor are best to me

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

[Michaela]

It’s all about your own feel of the session and where and when you get the most out of certain lifts and placing them accordingly

For example some people like “priming” their quads with leg extensions before a squat movement, but for me if I do that my quads will be too fatigued to then feel the best stimulus from my squats

So it’s all personal feel and what you see progression form

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

[Michaela]

If you’re seeing progress with what you’re doing just keep cracking at it buddy! Don’t overthink the steps

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

[Michaela]

Give it a go and let us know how it goes for you and if you have any further questions based on the feedback you develop for yourself!

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

[Michaela]

Yeah bud there’s really nothing to add to what Jordan has said. My answer is always the same to these type of questions. And that is, you just have to try it and see and develop feedback then report back here with any further questions based on what you’ve assessed and then we can help you adjust from there if needed.

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

[Michaela]

The best way to learn is pay attention to everything throughout the entire prep. Every detail based on how the body responds to certain days and changes.

The best peak will come from already being in shape leading into the week of the show and you can just continue to run plan as usual without any major manipulations.

When you start to want to experiment with changes, always choose one change at a time, that way you can assess the response knowing there was only one difference of variable. When you start making multiple changes at once and something doesn’t go right you then do not know what variable went wrong to be able to readjust

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

[Michaela]

Here’s how you can decide

Follow a base set diet the same on training and non training days.

If your body weight dips after training days, increase the training day diet. If body weight increases after training day diet just keep it the same as it will level off and then adjust as needed from there

If body weight maintains on the rest day diet, keep it there, if it increases then possibly bring it down a bit more

If you don’t know the amount you need you just have to try an amount and see what happens and then you have a clear picture how to adjust from there.

As to your exact question, Kuba meant the difference in calories from training day to non training day can be 300-700

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

[Michaela]

Just keep pushing the cals up
I wouldn’t lower the carbs in place of fats. I would increase the fats with the carbs

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

[Michaela]

Saturday 11/2/24

20 min light fasted cardio

Upper day
Pull down x1
T bar row x1
Single arm row x1
Rear delt fly x1
Incline chest press x1
Incline chest fly x1
Tricep ext x2

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

[Michaela]

Friday 11/1/24

20 min light fasted cardio, abs, sauna, cold plunge

Non training day

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

[Michaela]

I like to have lower carbs on rest days than training days. My fat and protein stays consistent for the most part.
If you’re having a big influx or reduction in weight after your off day that can tell you if you need to reduce or increase food that day
The difference really depends on the output of your training days. For me personally I need about 1000 cal more on leg days than non

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

[Michaela]

I echo what Kuba has said here

It’s all trial and error bud. Just start with a reduction of food and possible introduction of cardio and see what kind of response you get from that, if it’s a good rate of loss keep going until it stalls and then adjust more. If you don’t see enough change out the gate then maybe a bigger reduction was needed. If you have a huge reduction and decline in training really fast then maybe it was too much of a reduction.
Make sense?

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

[Michaela]

Thursday 10/31/24

Body weight finally made it back to at least my show day weight after the big drops post Olympia and training definitely felt better today than last week of this session, so we should be back to forward progression now after the big steps back the couple weeks leading into the Olympia and post.

Lying curl x2
Seated curl x2
Smith glute bridge x2
Adductor x1
Single leg press x1
Leg ext x2
Abductor x1

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

[Michaela]

Wednesday 10/30/24

20 min light fasted cardio, 2 sets of abs

Delt + arm pump

Standing machine lateral x2
Cable rear delt fly x2
High incline press x1
Tricep cross body ext x2
Tricep overhead ext machine x1
Tricep dip x1
Single arm ext x1
DB hammer curl x2

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

[Michaela]

Tuesday 10/29/24

20 min light fasted cardio, 3 sets of abs

Non training day. Usual Tuesday massage therapy work at normal training time, followed by tanning

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