[Michaela]

Just take the 4 days off and follow rest day diet then get back to it. No need to overthink and cause any extra stress!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Post some pics here so we can see what your body comp looks like and we can better advise you on this!

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

[Michaela]

Yeah I agree with everyone here, having someone properly guide you would be very beneficial for you in this case

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

[Michaela]

Wednesday 8/14/24

30 min fasted cardio, posing, abs

Delt + arm pump

Cable lateral x2
Rear delt fly x2
Tricep ext x2
Preacher curl x2

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

[Michaela]

Tuesday 8/13/24

30 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]

Monday 8/12/24

No cardio, 20 min outside fasted walk

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 8/11/24

30 min fasted cardio, posing, abs

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

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

[Michaela]

Kuba covered it here!

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

[Michaela]

I’d say just keep dieting. You’re only as lean as your fattest body part and some things just take longer to come in than others

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

[Michaela]

Honestly just play with where it feels best. Put it in somewhere without overthinking it and see how you like it and progress with it

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

[Michaela]

You can just try it. For me personally I prefer to control all my own variables

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

[Michaela]

Saturday 8/10/24

30 min fasted cardio, posing

Upper pump

Lat pull down x1
T bar row x1
Rear delt fly x2
Incline chest press x1
DB lateral x2

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

[Michaela]

I would do a refeed for a couple days. Just brining carbs and fats up maybe double your current intake over about 3 days and then assess from there

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

[Michaela]

I’m not sure what you mean by mini cut after a diet? Wouldn’t that just be extending the diet?
Just continue dieting down until you reach the level of body fat you want prior to starting your “bulk” and then slowly work your way into a surplus. No need for extremes either way

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

[Michaela]

Friday 8/9/24

30 min fasted cardio, posing

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

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