ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Sleep has been really good all week long, both in duration and restfulness. I’ve had a few days of higher anxiety this week, which put me in a pretty poor mood and mindset, doing my best to work on this. Upper/Mid back gets tight when I sit for a long period of time, this has been ongoing through the week and I’ve been having it worked on at New Era. I’ll have my last appointment for some tissue work on Thursday of this week before we leave next week.
DIET FEEDBACK:
No issue with digestion or bloat. Hunger is higher than previous week, mostly on off days but still managed very well. Had one high day (7/9) this week and satiety on that day was much improved. Other than that, nothing too noteworthy in this department.
TRAINING FEEDBACK:
Training overall this week has been ok. Strength either decreases or I can match my numbers. Pumps are nonexistent, even when I had my high day this week I was expecting a better pump in the gym but there wasn’t even a hint of one. With training volume bumped down my session time is managed better and I don’t feel completely burnt out by the end of it.
COACHING SUMMARY:
EVALUATION:
Last week we dropped Renee’s calories and upped cardio to do a last push to pull her down. In 4 days, she hit a body weight low and look very tight. Conditioning is right where it needs to be so 2 days ago I raised food up closer to maintenance with a 10% calorie increase and reduction in cardio intensity. Hunger signaling is still very high for her, but overall fatigue is managed well. I will focus more on food increases over cardio reductions as diet fatigue is more the issue with mental energy low and hunger/food focus higher. Test came out a few days ago. Going to go ahead and drop yohimbine as it can retain some water and I don’t need it adding to any anxiety she has been having. Also since the focus is no longer fat loss and food is closer to maintenance GH is getting dropped out. I am now looking at pics daily with her and making adjustments as needed to manage fatigue and hold here around this look.
ACTION PLAN:
Diet: Increase kcal 10% via carbohydrate
Cardio/NEAT: decrease intensity on Stepmill 1 level, and drop 2% incline on treadmill
PEDs: drop out GH, Yohimbine HCl
Training: Hold
Supplements: No change
CURRENT WEIGHT: 126.4
LAST WEEK WEIGHT: 127.8
CARDIO:
7 days per week
Stairmaster (Level 7) 25 mins + 15 mins treadmill 2.8 speed 8% incline
CHANGE: Stairmaster (Level 6) 25 mins + 15 mins treadmill 2.8 speed 6% incline
STEP COUNT: 11858
| Peak Week Schedule: |
| Sunday: Legs |
| Monday: off |
| Tuesday: Ham |
| Wednesday: Quad |
| Thursday: Light Glute pump |
| Friday: Show |
PEDS:
TRT STOP 2 weeks out
Primo 10mg E3D (23mg/wk)
Oxandrolone 5mg 1 hour pre training and on off day
Arimidex 0.5mg E3D
GH STOP 1 week out
Yohimbine STOP 1 week out
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: 127c/148p/11f
MACRO CHANGE: 157c/150p/11f
OFF DAY DIET
MACRO: 65c/145p/23f
MACRO CHANGE: 85c/147p/23f
