[Michaela]

Friday 6/21/24

30 min fasted cardio, posing

Non training day. Recovery work during normal training time

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

[Michaela]

Thursday 6/20/24

No cardio, 20 min outside fasted walk, stretching

Hams, glutes

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

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

[Michaela]

Wednesday 6/19/24

30 min fasted cardio, posing, abs

Delt and arm pump

Cable lateral x2
Rear delt fly x2
Tricep ext x2
Hammer curl x1

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

[Michaela]

Tuesday 6/18/24

30 min fasted cardio, posing

Non training day. Usual massage therapy work at normal training time

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

[Michaela]

It’ll take some time to restore if you were ultra peeled. I’d prioritize rest and recovery maybe taking a few days off training and any high impact cardio if you are doing any

Get blood work done if you haven’t

Use TBJP dream sleep and Unwind

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

[Michaela]

Average 1 lb per week is fine. I would increase both carbs and fats, and just dictate it based off of your look, training recovery and training progressions

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

[Michaela]

I would keep the same for now and base it on recovery and training progression

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

[Michaela]

If you have iPhone and keep it on you it’ll track close but not super precise. If you want to be more precise than that just get a pedometer and put it on your ankle

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

[Michaela]

Monday 6/17/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 6/16/24

No cardio, 20 min outside fasted walk in place of followed by posing

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

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

[Michaela]

Sunday 6/16/24

No cardio, 20 min outside fasted walk in place of followed by stretching

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

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

[Michaela]

Are you taking pictures and assessing how your body comp is changing aside from just weight?

If I’m being honest, I’m not one to take many photos. So I should do that more.

Thank you[/quote]
There’s your answer right there bud. Track your progress through photos and correlate the weight to that

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

[Michaela]

Saturday 6/15/24

30 min fasted cardio, posing

Upper pump

Pull down x1
Row x1
Rear delt fly x1
Incline chest press x1
DB lateral x2
Tricep press down x2
Seated calf x2

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

[Michaela]

Honestly looks good to me man. Maybe a split squat if you fancy

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

[Michaela]

Friday 6/14/24

40 min fasted cardio, posing, abs

Non training day. Had an appointment at normal training time followed by usual recovery work

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