[Michaela]

I cannot see the pics. But it sounds like you are answering your own question regardless of what our opinion would be.
Either you can continue dieting, or you cannot
Just have to choose!

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[Michaela]

Monday 9/23/24

No cardio. Just posing

Non training day, just recovery work and tanning at normal training time

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[Michaela]

Sunday 9/22/24

No cardio. Stretching

Quads a day early today

Lying curl x2
Cybex hack x1
Smith squat x2
Cybex press x1
Leg ext x2

TBJP Nutrition: Michaela10
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[Michaela]

Only you can know what feels safe and the risk to reward benefit. Do you have a pt that you get routine body work from to assess if there’s something that can be resolved that way?

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[Michaela]

If recovery is good and you’re continuing to progress every session you can add a second set to certain priority movements on the body parts that need it most (given execution isn’t the weak link) and just see how you recover and progress from that. You just have to try it and see really

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[Michaela]

Keep training the same and with the intent to improve just as you would in a surplus. Lower cals by 500 from your current intake and see what type of progress starts to form from that and ride it out until you see progress stall and continue to adjust diet and cardio expenditure accordingly until you reach the desired level of body fat and then go back into a gradual push up from there

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[Michaela]

I personally do 1.5g scale weight redmon real salt at every meal off season and prep

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[Michaela]

Have you tried any other options?
Blending oats, whey, almond butter, banana and drinking it?

I haven’t tried the clear whey but I bet that would be a good option. If training after I’d have carbs in it like a carb powder such as performance fuel

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 9/21/24

No cardio, no training. Full on recovery day!

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[Michaela]

Friday 9/20/24

40 min fasted cardio, posing, abs

Non training day. Recovery work and tanning at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 9/19/24

No cardio. Posing and stretching

Hams and glutes

Lying curl x2
Seated curl x2
Machine glute bridge x2
Adductor x2
Single leg press x1
Leg ext x walking lunge x2

TBJP Nutrition: Michaela10
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[Michaela]

You won’t know how far you can go until you’ve gone too far. So try it, go all out as much as you want and see how much you can handle and then just adjust from there based on your recovery and progress

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[Michaela]

I’m going to echo what JP has suggested here for you.

For your abs either train them in the mornings when you wake up, you can do so at home with crunches, leg raises, ab wheel etc.
or make it a staple to not neglect them in your training add it to your push and upper day

For your lower day that is where you can add in the glute work

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[Michaela]

If I’m answering for myself, I still train lol
If I’m telling a client, I tell them just rest and get better

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[Michaela]

Wednesday 9/18/24

30 min fasted cardio, posing, abs

Delt + tricep pump

Standing lateral machine x2
Rear delt fly on peck deck x2
Seated db lateral x1
Overhead extension machine x2
Machine dip x1
Single arm db overhead ext x2

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