[Michaela]

Yep, as Jordan has said here!
I would get into a deficit and get comp level lean, then take a gradual push back up!

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

[Michaela]

If you’re coming from no structure in your diet to getting more strict, then yes it’s normal.

If you continue to have big drops, and notice decline in performance then I would look to bump up your intake

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

[Michaela]

For example I do my higher days on my leg days because that is the body part for me that needs to improve the most, requires the most from an expenditure standpoint, and needs the recovery
Amount depends on the person

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

[Michaela]

Monday 4/29/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 4/28/24

30 min fasted cardio, posing, abs

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

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

[Michaela]

Saturday 4/27/24

30 min fasted cardio, posing, abs

Adductor x2
Seated calf x2
Bi lateral db row x1
Rear delt fly x1
Incline chest press x1
Db lateral raise x1
Tricep ext x2

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

[Michaela]

Friday 4/26/24

40 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, tanning and a walk at normal training time

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

[Michaela]

It depends where you’re currently at body comp wise, your fat loss timeline, and what your current diet and expenditure look like

Let’s say you want do diet 16 weeks, you’re in a reasonable body comp aka not overly fat, you’re currently doing no cardio, and consuming 60g fat, 500g carbs daily.
From here initially I would add 25 min cardio 5x/week, bring fats down to 45g, and carbs to 350g. Then see how you get on with that progress wise, from there if it’s too big of a drop then bump carbs up on training days only, if it’s not a big enough drop then reduce non training day carbs. Assess and continue

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Everything I would say is exactly in line with what Kuba has already said

Is it a problem if your calorie balance is in check? No. But with that said, I think consuming sugar in terms of health is not ideal or needed and is just a mental satisfaction when you could do without.

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

[Michaela]

I wouldn’t do it
If you enjoy the meal so much have it at another time of day and do less fat at your training window meals

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

[Michaela]

Thursday 4/25/24

No cardio, 20 min outside fasted walk, stretching

Hams/Glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
DB split squat x2
Adductor x2
Abductor x1
Leg ext x1

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

[Michaela]

Wednesday 4/24/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, tanning, and a walk at normal training time

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

[Michaela]

Tuesday 4/23/24

30 min fasted cardio, posing

Non training day. Usual massage therapy work at normal training time, followed by a vitamin IV

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

[Michaela]

Have you considered hiring a coach to help you toward your goals?
If you love it there’s no reason to not continue doing what you enjoy.
If you looked at my physique at my early stages you’d never even think I’d be a decent amateur, let alone a top Olympian now
The playing field isn’t level, and some people have to work a lot harder for a lot longer than others to achieve something, it’s just all up to what is worth it to you
And if it’s not worth it to you, then that is ok too, you just have to be honest with yourself

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If this sounds fun to you just try it man and start professing session to session and if you’re getting on good with it and seeing progression in training and your physique then keep it going, if not then reassess and try something different!

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