[Michaela]

It just depends on your digestion and preference really. At the end of the day the total macros and being in a deficit are what’s going to dictate fat loss

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[Michaela]

The diet looks fine. I’d personally have less whey meals and replace at least one or two of those with whole food, but that’s just personal choice. More fats wouldn’t hurt either but that depends on you and your progress, body comp, recovery etc
Are you supplementing with omega’s?
How’s digestion and progress on this plan?

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[Michaela]

Tuesday 9/17/24

40 min fasted cardio, posing

Non training day, usual Tuesday body work at normal training time and tanning

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[Michaela]

All of this looks good bud, if I added anything else it would be d3/k2

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[Michaela]

Whatever you prefer and feel you can progress with the most. When I have a hinge I prefer it at the end of a session personally

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[Michaela]

Probably all of it

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[Michaela]

Jordan has YouTube videos explaining all of your questions here!

TBJP Nutrition: Michaela10
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[Michaela]

Whatever you like best. I personally like curls first and hypers last

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[Michaela]

I mean I don’t think there’s an anabolic stretch window lol just finish and move on to the stretch just like you would moving to the next exercise and do the stretch for as long as it feels good

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[Michaela]

I don’t think any of us know lol the only thing we know is what feels good and what we can get the most progress out of and we do that

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[Michaela]

I drink 30g Sustain and 20g EAA intra training in 40oz water
I eat a whole food meal 1 hour prior to training

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[Michaela]

Exactly as Jordan has said. Take what you have learned from this one and remember that next time and continue to refine your process and learn from your mistakes

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[Michaela]

Monday 9/16/24

No cardio, short outside fasted walk, stretching

Quads

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

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 9/15/24

30 min cardio, posing, abs

Non training day

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Instagram: @michaelaaycock

[Michaela]

I would bump 300-500 calories for the first 2-3 weeks and assess body comp and make 150-200 calorie increases from there as needed based on body comp, progression, recovery etc

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock