[Michaela]

It all depends on the total intake that puts you into a deficit, if that has your carbs low then sure prioritizing them around training is good, but if carb amount is larger then I would spread them out and as they need to come down then decrease at other meals not around training first

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

[Michaela]

I suggest increasing your discipline, not your drugs

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

[Michaela]

Good for heart health and general wellness and keeping good body composition and fitness
Certainly not a waste, I personally keep it in all year

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

[Michaela]

You can find cheap ones but you get what you pay for. I personally bought a used precor recumbent bike for my house

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

[Michaela]

Thursday 10/10/24

One day out Olympia

Just eat, pose, rest repeat all day until the afternoon when it was time for the Olympia meet and greet

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

[Michaela]

Wednesday 10/9/24

Two days out Olympia

No cardio

Quick arm pump

Tricep press down x2
Overhead ext x2
DB hammer curl x2

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

[Michaela]

Tuesday 10/8/24

20 min light fasted cardio, abs, posing

Posterior pump

Seated curl x1
Hip thrust x2
Glute kick back x1
Pull up x1
Cable row x1
Cable pull over x1

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

[Michaela]

Monday 10/7/24

Day two Olympia week

20 min light fasted cardio

Delt + chest pump

Cable lateral x1
DB lateral x2
Cable rear delt fly x2
Machine shoulder press x1
Cable chest fly x1
Machine chest press x1

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

[Michaela]

A back off set to me is when I lighten the load a bit from the top set enough to get a few more reps than the previous set with even more emphasis on control and connection

Nothing wrong with keeping the same rep range though, which happens if the load isn’t cut enough on the second set and the first one really taxed me

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

[Michaela]

I eat the same foods daily so I only “count” the direct sources
For example protein and carbs in almond butter I don’t consider, only the fats

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

[Michaela]

As JP suggested, or you can add a bit of fats it won’t stop your gains lol

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

[Michaela]

Meal in a plastic baggie in your pocket and go to the bathroom and eat it or put a shake in a water bottle and drink it

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

[Michaela]

Sunday 10/6/24

First day in Vegas for the Olympia

Final quad day, nothing to failure

Lying curl x1
Leg ext x1
Atlantis hack x2
Rogers press x1
Walking lunge x2
Adductor x1
Seated calf x2

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

[Michaela]

Saturday 10/5/24

Full travel day to Vegas from Florida!
Left home at 11am and got situated in Vegas by 11pm Vegas time which is 2am time at home

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

[Michaela]

Friday 10/4/24

No cardio, 20 min fasted walk, posing

Upper pump

Pull down x1
Single arm plate loaded row x1
Cable pull over x1
Rear delt fly x1
Incline chest press x1
Cable fly x1

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