ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Sleep was excellent throughout the week. Keeping up with my rehab/massage work has been a huge help with my overall recovery. This last session we focused in on my shoulders/traps/upper and mid back which have all been pretty tight.
Mental fatigue has felt pretty high the last few days. It’s been hard to concentrate on anything and finish tasks that are normally effortless.
DIET FEEDBACK:
The GI bloat and heaviness that I was having in the AM is still much improved so I think it’s safe to say it was the Xantham Gum causing it. Hunger has been about the same as the previous week. It gets higher on off days but it’s still very manageable.
TRAINING FEEDBACK:
I had a few really good days of training earlier in the week where strength felt high and I had a great connection with everything. The last few workouts I’ve managed to match numbers, but strength/progressions aren’t happening. Energy is noticeably lower during training and I find myself having to dig deep to match my numbers. Thankfully volume was cut back on lower sessions, so I don’t dig myself in to a hole.
COACHING SUMMARY:
EVALUATION:
Midweek Renee had been holding close to the same weight and look. She has gotten tighter, but 2 days prior we made the call to give her a hard push to pull out some more conditioning. I bumped cardio and lowered food and we saw her hit a body weight low of 126.2lbs. She is tighter, but pretty flat. Its her off day today so going to let her marinate at this weight and reassess tomorrow to feed her back up or not. Likely will give her a 200g carb refeed day for lower training. That would be a 75g carb bump, which is about a 15% increase in kcal to bring her up close to maintenance. Current changes made are listed below.
ACTION PLAN:
Diet: pulled 23g of fat from training days and 12g of fat from off days, kept carbs intact.
Cardio/NEAT: 5 minutes added to Step mil and 15 min of treadmill 8% 2.8mph
PEDs: drop out TRT protocol
Training: Set Volume reduced to manage fatigue and keep effort high
Supplements: No change
CURRENT WEIGHT: 126.2
LAST WEEK WEIGHT: 127.2
CARDIO:
7 days per week
20 mins Stairmaster Level 7
STEP COUNT: 11699
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- off
- Lower
- off
- REPEAT
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 1.6IU fasted AM
Yohimbine HCl 7.5mg fasted 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: 135c/154p/34f
MACRO CHANGE: 127c/148p/11f
OFF DAY DIET
MACRO: 70c/166p/35f
MACRO CHANGE: 65c/145p/23f
