[Michaela]

If you have a coach I’d express these concerns to them and see what they say and then report back here if you want and then we can further help you without overstepping or contradicting their plan if they have a specific intention

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I would lose them lol
You can try and see
But for cardio I find the bike is the least impactful to legs

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I would personally remove direct cardio if body comp allows it for your prep timeline and just do low impact

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Thanks for sharing! I find it intriguing and like seeing your updates!

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 10/24/24

Slept like absolute dog poop last night lol not sure why, sleep has been good, but just couldn’t seem to stay asleep so just got up extra early and started the day. Not ideal but roll with it and hope for better tonight!
Body weight is still lower than what I competed at but should start picking up soon.

Hams / glutes

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

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Hi Michaela,

I really love the work and the mindset you preach as an athlete and as a human. What are your next plans bodybuilding wise, do you have anything specific in the agenda? Best regards!

Hey Mile! Thank you I appreciate that!!
No set plans yet other than improving!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I’m curious – just using last year as example, what’s your macros and cardio in the depth of prep vs now peak off season?

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[Michaela]

Wednesday 10/23/24

20 min light fasted cardio

Delt/chest/tricep pump

DB lateral x2
Cable rear delt fly x2
Incline chest press x1
Tricep press down x2
DB overhead ext x1
Cable ext x2

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

[Michaela]

Train the best you can recover from. No specific way for are. All about your own limitations if you have any injuries etc

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I have lol
Just about the equipment you’re capable of having but all you need is a bench, bar, weights, rack and you can get big with the proper diet

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

[Michaela]

Pretend mentally as if you are doing a lying leg curl

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[Michaela]

Sounds like you have a good plan bud! All you have to do is just track progress via weekly physique photos to watch body composition, track training progression and recovery, and make incremental increases to diet based on those needs!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Nothing more to add to what Kuba has said here so I am just here to agree! Lol

TBJP Nutrition: Michaela10
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[Michaela]

I would split the protein portions more evenly across meals
Other than that things look fine I would focus on consistency and then any other changes from there will be based on the progress you’re making or not making on this plan

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 10/22/24

30 min light fasted cardio, 3 sets of abs

Non training day. Usual massage therapy appointment at normal training time followed by tanning

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