[Michaela]

Tuesday 9/10/24

30 min fasted cardio, posing, abs, cold plunge

Non training day. Usual Tuesday body work at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Your balance looks really good so honestly you’d be fine to do push,pull,legs, arms for the 4 days you can train
So I’d do it Monday push, Tuesday off, Wednesday pull, Thursday off, Friday legs, Saturday arms(delts too if you want more volume there), Sunday off

TBJP Nutrition: Michaela10
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[Michaela]

Cook and freeze the food before you leave, buy a Yeti cooler bag, put frozen food in there with ice packs when you are ready to leave and it will stay frozen for almost 2 days and then begin to thaw and still stay cold for day 3-4
Yeti is amazing and the only cooler bag that literally keeps things frozen for that long if you do not have access to a fridge

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

[Michaela]

You answered your own question at the beginning saying you haven’t been as consistent. So I would start there back to nailing your variables
If that doesn’t see you continuing to progress then just reduce cals by 300 and increase cardio expenditure

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you are wanting to start to push up from here I’d go gradual
Go ahead and add 10-15g fat, and 50g carbs to daily totals and lower the direct cardio by 10min and then just continue to assess and adjust from there based on training, recovery, and body comp

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 9/9/24

No cardio, just stretching

Quads

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

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

[Michaela]

Sunday 9/8/24

No cardio, just posing and stretching

Non training day today. Full recovery day!

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

[Michaela]

Sunday 9/8/24

No cardio, just stretching

No training, full recovery day today

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

[Michaela]

For me the one that I feel my actual muscles of the leg contracting and stretching and creating the most tension is with better control. It doesn’t have to be a specific count, just feel it and progress the lift week to week

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

[Michaela]

No difference from training day to rest day for me besides not using an intra workout carb powder

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

[Michaela]

Just depends how you recover from it. Just try it and see but if you’re in a surplus I’d say you are fine to do so

TBJP Nutrition: Michaela10
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[Michaela]

Sure, or the rope on the cable for face pulls I like. For rear delts I primarily do flys on cables or pec deck. And then any upper back biased row is going to hit them as well

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yeah man that’s not a plan I would have you personally switching to coming from the one you have been on.
You want to try and get the most out of the least changes so you have room to continue to adjust.
Just take the diet you have been following and reduce carbs and fats via about 300 calories and then monitor progress and adjust down from there as needed based on rate fat loss

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yep exactly as JP has already said is exactly how I would do it for myself
Bump the carbs up by 50g for now and leave the rest the same and see how you progress, continue to monitor physique progress and training and recovery and as you further progress good you can start to have carbs higher on training days than on off days

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 9/7/34

30 min fasted cardio, posing

Upper day

Lat pull down x2
Chest supported t bar x1
Single arm cable row x1
Hyper ext x2
Vertical chest press x1
Incline fly x1
Tricep ext x2

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock