ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall I’m feeling good at this point in prep. I had one day this week where sleep was poor, I was restless and tossed/turned a lot of the night. Mood was also poor the day prior to this night of poor sleep. I know the two are probably related. I feel like I had a lot on my mind that day and it bled in to my normal sleep. Thankfully by the next day I was feeling much better, more like myself and sleep improved the rest of the week.
Had some rehab work done with Justin at New Era and I’ve been keeping up with the prehab movements that he’s given me. R knee is feeling much better and I’ll keep up with weekly appointments just to stay ahead of any niggles that crop up during prep. Knee issue also seems to be better walking at a lower incline on treadmill so I’ve been keeping it between a 2% and 5% incline, anything more than that seems to bother it.
DIET FEEDBACK:
Hunger is there, mostly on off days but still very manageable. No digestive issues to report. I have been switching my post workout meal from Whey/Oats to Chicken/Rice for no other reason than I wanted chicken and rice. I don’t notice a huge difference in satiety, but it’s been a nice change. I’ve also been waiting a bit longer to eat my post workout meal. Usually, I would pre make my post meal and eat it immediately after the gym but I’ve been waiting an additional 30-40 mins post workout and making my meal when I get home. Typically, hunger isn’t super high after training so waiting that additional time hasn’t been an issue.
TRAINING FEEDBACK:
No issues with training even with having slight issues with my knee. Strength continues to improve on lower body days overall. Upper body days I maintain strength for the most part. There’s times where I feel my upper body could still come down slightly so my drive to improve on these days aren’t as high.
For Lower Body A I swapped out my Reverse Hyper for 45 degree back raise but I felt these more in my hamstrings than glutes. I may need to either adjust form or swap out for a different movement.
COACHING SUMMARY:
EVALUATION:
Renee is getting tight in her quads and glute/ham tie in is more pronounced. Her recovery is high, performance she is hitting PRs, minimal issue with hunger. I am going to mildly keep pushing her because of all of this. Get the most when fatigue is low verse when she is leaner and I can’t get as much out of her. I want to maintain her carb intake because performance increased with the carb addition, so I am dropping 10g of fat and adding in 20mcg of clen ED fasted in AM. Traveling this week to Austin for vacation.
ACTION PLAN:
Diet: 10g fat reduction
Cardio/NEAT: same
PEDs: 20mcg Clen fasted AM ED added
Labs: pull full lab work next week
CURRENT WEIGHT: 139
LAST WEEK WEIGHT: 139.6
CARDIO:
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- upper
- 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
