[Michaela]

Try it and see!
Nothing wrong with it if it works for you, you enjoy it, and recover from it.
Just set your food up around it just like you would with one session, I’d probably have pretty even calorie distribution throughout the entire day

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you considered yourself too fat and you’re only down 5 lbs, I’d keep going or else you’ll just be right back in the original spot in no time. Keep going and get ultra lean and then gradually work back up

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

[Michaela]

Keep cranking out another 4 weeks then into a nice gradual push up

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

[Michaela]

Yeah I’m with everyone here, completely unnecessary in my opinion

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

[Michaela]

Saturday 9/28/24

30 min fasted cardio, posing

Upper pump

Pull down x1
T bar row x2
Rear delt fly on pec deck x1
Incline chest press x1
Seated DB lateral x2
Tricep ext x2

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

[Michaela]

9/27/24

40 min fasted cardio, posing, abs, cold plunge

Non training day. Tanning and recovery work at normal training time

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

[Michaela]

It sounds like you should just choose the pace at which you can adhere to because adherence is what’s going to bring the result regardless of the time frame

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

[Michaela]

9/26/24

No cardio. Posing and stretching

Hams & Glutes

Lying curl x1
Seated curl x1
Smith glute bridge x1
Adductor x1
Single leg press x1
Leg ext x walking lunge x1
Abductor x1

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

[Michaela]

Michaela, do you find that you personally make better progress/ recover better with lower frequency?

What do you consider lower frequency? I say train at the frequency you can recover from

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

It depends on the duration of your off season. If you don’t have a lot of time I would rather structure where it’s a linear build vs hard push and breaks to pull back

Signs are yeah mostly by feel. If then weight gained beings to become negative for gym performance, sleep, recovery, health markers

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

[Michaela]

Chicken breast

White fish, extra lean turkey breast or ground, any protein source that is lean and not extra added fat

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

[Michaela]

Wednesday 9/25/24

No cardio, no training today
Just a full on do nothing try and rest day lol

Annoying lol but it’s what’s showing me my best looks. Every time I have a higher output lower intake day recently I jump up in weight the next day and look inflamed, still peeled, but inflamed lol which is odd because I feel totally fine and not over worked, but every time I have a full on rest day I look my best the following day. So just taking it one day at a time doing what elicits the best look to try and make sure I am fresh for the Olympia

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

[Michaela]

It’s normal

Some people like to train the weak side first to failure then just match that with the strong side. Some like to train first and then match the weaker side with rest pause reps

TBJP Nutrition: Michaela10
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[Michaela]

Tuesday 9/24/24

40 min fasted cardio, posing

Non training day. Usual Tuesday massage therapy work at normal training time

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

[Michaela]

Look good buddy! But I’d continue to push for leaner here before going back into a surplus
Maybe another 6 weeks or so depending on your rate of progress. Visual wise to give a gauge, thinner skin on the midsection and see some separation in the hamstrings and quads

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