ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall this past week was mentally challenging, there was a lot of reflecting on why I want to compete and what I’m getting out of it. It may have just been an accumulation of fatigue feeding a negative thought process. Sleep was very poor 3 days out of the week and that led to low energy, poor mood, head fog and a lack of motivation for everything. Thankfully sleep started to improve towards the end of the week and last night was the first night that sleep was good in both duration and quality. I woke up with much more energy than I’ve been waking up with and motivation is slowly starting to increase.
DIET FEEDBACK:
No issue with my diet. Hunger is higher on off days but that’s no surprise and it’s still very manageable. GI continues to be pretty heavy upon waking. I thought maybe it was my salad that I have for my second to last meal so I cut it out and did spinach instead. GI continued to be heavy with these changes so I’m doubtful that it was the salad.
Feeling better having 3 meals in place before training, I also get in more fluid as well. Switched out my post workout meal from COR/Whey to Chicken/Spinach/Oats for better satiety.
TRAINING FEEDBACK:
Despite having higher fatigue this week and poor sleep training was still pretty good. I took strength progressions on every session, had a good connection with everything and some days had a somewhat of a pump. Did ½ volume on Lower Body B since fatigue was the highest that day and sleep was very poor the night before. I still had a good training session despite low energy and not feeling 100%.
I’ve been back on the Stairmaster for 3 days now and have no issues with level or duration. I feel more productive on the Stairmaster as opposed to walking on the treadmill.
COACHING SUMMARY:
EVALUATION:
Changes I noted below I implement only 2 days ago. Renee and I decided we needed to now push harder and bring a conditioning level she brought to her first show in wellness. To support muscle retention in the deficit I am adding 5mg of anavar since I need something fast acting with only 4.5 weeks left. I am dropping carbs 50g and switching her back to the stepmill over the treadmill. This should be plenty of change to pull her back down quick.
ACTION PLAN:
Diet: 50g carb reduction
Cardio/NEAT: Swap treadmill 20min to Stepmill level 7
PEDs: add in 5mg of Oxandrolone and increase Clen to 40mcg
Training: No change
Supplements: No change
CURRENT WEIGHT: 130
LAST WEEK WEIGHT: 130.4
CARDIO:
7 days per week
20 mins Stairmaster Level 7
STEP COUNT: 12279
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
TRT 2mg E3D (~5mg/wk)
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: 188c/160p/36f
MACRO change: 135c/154p/34f
OFF DAY DIET
MACRO: 135c/154p/34f
MACRO change: 70c/166p/35f
