ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Had some lower GI bloating this AM when taking progress pics. It also felt very hard to contract and squeeze my muscles when getting in to my poses. I’ve been practicing my posing/stage presence but still don’t feel like I’m nailing my front pose. Something I’ll have to keep working on.
We traveled to Austin from Wed-Fri for my bday getaway. I adjusted my training schedule so I could take Thursday off so we could enjoy the day and go do something without training cutting into the day. Activity level for this day was higher, even though it wasn’t reflected in my step count. We went Kayaking and did our normal steps. The next day I dropped to a new low for this prep, which was lower than I had anticipated (135.8). The next day I had a sushi refeed and did 3 low fat sushi rolls. The next day weight came up about 1.8lbs and I could tell I was holding some extra water from the sodium bump.
I also had a night of poor sleep after having sushi, but I don’t think the two were related. I wasn’t overly full or having digestion issues, I just didn’t feel tired when going to bed. Woke up at 4am and had a hard time going back to sleep. Other than this one night of poor sleep the rest of the week has been great.
DIET FEEDBACK:
Hunger is manageable. I do feel like it’s been slightly higher, especially on off days. No issues with digestion to report.
TRAINING FEEDBACK:
Training was excellent this week. Everything is feeling good, no issue with knee. I’m having a great connection with everything and I’m still making some good strength progressions. Pumps are typically moderate to very little.
I mentioned this briefly in my last update, but I was feeling like my upper body could still come down some. Since then we decided to take out all upper body training for the rest of prep unless otherwise decided. Right now, the plan will be to train lower body every other day depending on recovery.
I also swapped out my BB RDL for Hack RDL and swapped out my DB Split Squats for Smith Split Squats to take out any upper body that I might be using during these exercises.
COACHING SUMMARY:
EVALUATION:
Renee is at a great spot 11 weeks out and right on track. The clen addition and fat drop last week along with the extra activity on vacation had her take a large step forward in conditioning. Her waist came in more and more quad detail. All of her caliper sites dropped 1-2mm each. Post her sushi high day she is showing improved uptake of carbs and not holding as much the next day, so really seeing her improve. Her body weight should hit a new low by mid to end of the week.
Comparing to last year at 11 weeks out she is improved in condition and around the same weight, but glute shape is much better and upper body has come down. I do think we need less upper body still, so we agreed to just drop training upper body for the remainder of prep and put everything to leg training. Same volume for legs but just spread over the week every other day.
ACTION PLAN:
Diet: No change, implement high days as needed
Cardio/NEAT: No change
PEDs: Continue clen at 20mcg from last weeks addition
Labs: Still pending
Training: remove all upper body training and move lower to EOD
CURRENT WEIGHT: 136.4
LAST WEEK WEIGHT: 139
CARDIO:
7 days per week
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- off
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
TRT 4mg E4D
NPP 4mg E4D
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 100mg ED, 150mg day 14-28 of cycle
Clenbuterol 20mcg first thing AM ED
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 134c/152p/26f
OFF DAY DIET
MACROS: 55c/158p/42f
