Prep Week 4 vs 3 Weeks Out
ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Had a few nights where sleep was very difficult. Falling asleep was easy but I woke up around 12-1 am and could not fall back to sleep. When this happens I have to get up and move to the guest bedroom where it’s dark, cooler, quieter and I can eventually fall back to sleep.
Still feeling good as far as overall well-being and motivation goes. Nothing too noteworthy for this week.
DIET FEEDBACK:
Most of the week was about the same that it’s been, hunger is present through the day but very manageable. Calories were reduced on 9/15 and hunger noticeably increased after this. Yesterday was a hard day as far as hunger, food focus and energy goes. Despite all my usual hunger management strategies hunger was constant thru the day. I try to stay busy because it helps me not be so food focused but I was still very much food focused yesterday. Just moving my body and getting in my normal activity felt difficult. I felt like sitting on the couch and doing nothing.
TRAINING FEEDBACK:
Training has been good for the most part. It is getting to the point where matching my previous numbers is noticeably more difficult. I’m still having a great connection with everything and of course, still no pumps present. I switched my upper/lower body days this week because I knew I couldn’t go in to the gym and push myself to where I needed in order to have a successful leg day.
Cardio is getting more challenging but still manageable, it’s not easy by any means but I can still get it done. Doing two sessions of stair master I don’t feel like my legs are getting beat up, so no issue there.
COACHING SUMMARY:
EVALUATION:
We made the decision 2 days ago to push Renee harder to ensure we hit the conditioning target. I pulled 300kcals from the diet as she can handle lower food and I want to save her legs from having to do more cardio. This resulted In as fast drop to 124, which is a much tighter look. I did make the call today to pull PM cardio and add 20g carbs pre training to keep her performance up. As of right now I am looking at her daily and make changes based on her look and how training performance goes for her.
I also went ahead and dropped out her TRT just to remove any water variable that it might present us with.
ACTION PLAN:
Diet: Continue 300kcal drop and add high days in as needed.
Cardio/NEAT: no change
PEDs: drop TRT
Training: no change
Supplements: no change
CURRENT WEIGHT: 124.6
LAST WEEK WEIGHT: 127.2
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:
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 5MG first thing AM
Caffeine 100mg fasted AM
Metformin 500mg w/ last meal
Progesterone 50mg ED at night
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: 121c/157p/27f
Changes 9/15: 91c/145p/11f
OFF DAY DIET
MACRO: 68c/158p/34f
Changes 9/15: 36c/147p/23f
