Prep Week 3 vs 2 Weeks Out
ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall a productive prep week. Body feels pretty fresh. Going in to both Chicago and Tampa I had little niggles that cropped up during prep. My right knee and ankle were a constant issue as well as my right trap and shoulder but this prep I haven’t had any of those issues. Being more aware of my body alignment during movements has helped, as well as auto regulating my training when needed instead of smashing myself in to the ground.
Mentally feeling good as well. I put so much pressure on myself for both Chicago and Tampa but going in to the Olympia I feel like the pressure is off. Even if I get last place, welp, I still made it to the biggest bodybuilding stage! Taking this quote from my man Eddie the Eagle and adjusting it to apply to me:
“The Important thing about the Olympia is not the winning. But the taking part. The important thing in life is not the triumph but the struggle.”
And I think that about sums up how I feel and where my mind set is at.
DIET FEEDBACK:
Hunger present on both training and off days despite food increase. I actually feel like hunger has increased since having that food increase but hunger is still very manageable. No notable issues with digestion.
TRAINING FEEDBACK:
Training has been about the same as last week. Matching my numbers for the most part, having a great connection with everything, slight pumps present when I do banded work at the end of my leg days but those pumps are short lived. I don’t feel burnt out at the end of my workouts so current volume is good.
COACHING SUMMARY:
EVALUATION:
Renee hit a spot this week where I felt condition was ready. So, plan now is to just reverse her out of the deficit to maintenance and drop as much fatigue as we can. She handles cardio really well, so first move was a food increase. Being that she was on 1000kcal on training days, I gave her a 30% increase in kcal moving her up to 1300kcal and all from carbohydrate. On off days I was less aggressive with a 10% kcal increase, so all averaging out to about 20% addition.
I saw a positive change with this and she has maintained well, so I pulled her PM Stairmaster session. Also, to drop some stress from sympathetic drive we pulled out Yohimbine HCl 3 days ago.
Like myself, she added in 200mg of injectable L-carnitine for recovery, mental focus and fatty acid utilization.
Next week the plan is more of the same. Just continue to manage fatigue and increase food as I am able.
ACTION PLAN:
Diet: 20%kcal increase
Cardio/NEAT: 20min decrease in PM cardio
PEDs: Yohimbine HCl removed and L-Carnitine added preworkout.
Training: no change
Supplements: no change
CURRENT WEIGHT: 125.4
LAST WEEK WEIGHT: 124.6
CARDIO:
7 days per week
AM Cardio-Stairmaster (Level 9) 25 mins + 15 mins treadmill 2.8 speed 8% incline
PM Cardio- Stairmaster (Level 7) 20 mins
CHANGE:
As of 9/23- AM Cardio-Stairmaster (Level 9) 25 min + 15 mins treadmill 2.8 speed 8% incline
PM Cardio- None
STEP COUNT: 11000
PEDS:
TRT 2mg EOD-discontinued on 9/15
Masteron P 14mg EOD
Arimidex 0.5mg E3D
GH 1.5IU first thing AM
Yohimbine 10MG first thing AM – decreased on 9/23
Caffeine 100mg fasted AM
Metformin 500mg w/ last meal
Progesterone 50mg ED at night
Injectable L-Carnitine 200mg w/ preworkout meal – 9/23
Telmisaratan 20mg ED
Clenbuterol 80mcg first thing AM ED
T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACRO: 91c/145p/11f
Changes 9/22: 160c/151p/11f
OFF DAY DIET
MACRO: 36c/147p/23f
Changes 9/22: 74c/151p/25f
