[Michaela]

All you can really do is try it out and see how you get on with it progress and recovery wise and then adjust accordingly based on your feedback!

Once you start it, form some feedback, then report back here with any specific questions and we can help you make any adjustments if needed!

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

[Michaela]

Just go with the one you enjoy the most and can string together the most progressive sessions that you also recover the best from!

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

[Michaela]

Yes you can start with that reduction and see what that elicits weight and progress wise, if it’s not enough then drop down further, increase output via cardio etc

Don’t go into it already determining you’re going to lose strength, just keep the same intent toward your training you would if you were gaining and don’t allow yourself to mentally get weaker.
If you do get physically weaker and or recovery is impacted that is when you look to make adjustments with volume

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

[Michaela]

Monday 7/22/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 7/21/24

40 min fasted cardio, posing, abs

Non training day, full rest and recovery day!

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

[Michaela]

Saturday 7/20/24

40 min fasted cardio, posing

Upper pump

Lat pull down x1
T bar row x1
Rear delt fly x1
Incline chest press x1
Cable fly x1
Tricep extension x2

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

[Michaela]

100% echo what Rich has said here!

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

[Michaela]

You could just be getting sick. Either way just take a few days off then ease back in lowered volume with a couple RIR the first week then taper volume and intensity back up gradually

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

[Michaela]

Honestly this looks good to me. From here it really just depends on your recovery, and progression!

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

[Michaela]

I would add more leg work in
Leg press, split squat, or leg extension

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

[Michaela]

Just gotta role with it man and make the best of it that you can!

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

[Michaela]

Looks fine to me, just gotta stick to it and see how the progress goes and adjust accordingly!

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

[Michaela]

Have you implemented any high days/refeed days throughout this process or have you just been running 100% deficit the whole time?
Are you doing cardio?

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

[Michaela]

If it’s skin and not fat there’s not a lot you can do other than just building your abs more for the muscle to push against the skin

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

[Michaela]

Friday 7/19/24

40 min fasted cardio, posing

Non training day. First full recovery day with nothing scheduled since the show!

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