[Michaela]

Saturday 6/29/24

30 min fasted cardio, posing

Upper pump

Pull down x1
Row x1
Rear delt fly x1
Incline chest press x1
DB lateral x1
Tricep ext x1

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

[Michaela]

Friday 6/28/24

40 min fasted cardio, posing

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

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

[Michaela]

Thursday 6/27/24

No cardio. 20 min outside fasted walk, stretching

Ham & glute

Lying curl x2
Seated curl x2
Smith glute bridge x2
Adductor x1
Single leg press x1
Leg ext x1
Abductor x1

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

[Michaela]

Wednesday 6/26/24

30 min fasted cardio, posing, abs

Delt & arm pump
Cable lateral x2
Cable rear delt fly x2
Tricep press down x2
DB overhead ext x1
DB hammer curl x1

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

[Michaela]

However you want and works best for your schedule honestly.
Chest, back, off, delts, arms, off, repeat.

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

[Michaela]

Great job on the weight loss so far. Pics would be helpful toward your question as we do not know what your body composition looks like to answer
But if you feel like you’re ready to start working toward being in a surplus, do you think you are lean enough to afford potentially putting some fat back on? It doesn’t have to be a crazy push up, you can work your way up slowly and focus on gym performance being your driver of food increases

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

[Michaela]

Easiest basic peak week is to be in shape and continue running your prep diet like any previous weeks if you’re looking for the least amount of variables

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

[Michaela]

Take pics weekly and monitor progress via that and training performance and recovery more so than a number on a scale

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

[Michaela]

Tuesday 6/25/24

40 min fasted cardio, posing

Non training day, usual massage therapy work at normal training time, tanning, and 2 sets of calves

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

[Michaela]

Monday 6/24/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 6/23/24

30 min fasted cardio, posing

Non training day. Foam rolling, stretching, and recovery work at normal training time

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

[Michaela]

Saturday 6/22/24

30 min fasted cardio, posing, abs

Upper pump day

Pull down x1
Row x1
Rear delt fly x2
Incline press x1
DB lateral x2
Tricep ext x2

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

[Michaela]

Yeah man that’s a fine approach to start back with lesser volume and maybe even a lesser proximity to failure for a week or so and then back to the gritty!

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

[Michaela]

Food choices, hydration, supplementation
If all that is nailed down some additions i like are TBJP digest pharma pro, glutamine, aloe Vera, greens powder, fiber product

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

[Michaela]

I’m personally the wrong person to ask because if you’re a competitor I’d say just ignore it lol if you have a goal focus on that

Trying to do a whole bunch of things to mitigate the food focus just amplifies it imo

So use that space in your mind to focus on your goal and the reason behind why you’re choosing to have that goal to be lean

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