ATHLETE SUMMARY:
PERSONAL THOUGHTS:
The day after we got back from Oregon (3/24) I ran a high day. No digestion issues with this and as always it was a nice mental break from prep. Started cycle on 3/23 and surprisingly had no menstrual side effects that are typical for me (cramps, bloating, increased cravings/hunger).
Sleep has been excellent since coming home after our trip to Oregon. I’ve been sleeping pretty deep, may get up once to pee but I fall right back to sleep. I had a few low energy days this week. If I didn’t have a step goal to hit I could tell I would have been more sedative just due to the fact that I didn’t want to move. Lol.
DIET FEEDBACK:
I’ve been able to manage hunger better now that we’re home in San Antonio. I have my normal hot and cold drinks that help and meal timing has been back on track. Additional food that was added in to diet has been nice as well as the decrease in meals. Having 5 meals instead of 6 allows me to have slightly larger meals and keeps them more evenly spread out. Weight loss has also slowed down with these additions. No digestion issues to report.
TRAINING FEEDBACK:
Training since getting back from Oregon has been excellent. Some strength increases and I’ve been connecting with everything pretty well. I’ve had an issue with my R knee for the past week but went to see Justin at New Era Wellness for this. It was already starting to feel better but was noticeably improved after my session. This hasn’t affected my training at all. I scheduled again for next week to stay on top of this issue. Pumps during training have been minimal.
I did lower my treadmill incline to a 2% due to the fact that my hip/knee would start giving me issues at a higher incline, kept speed the same.
COACHING SUMMARY:
EVALUATION:
Renee is still changing at a good rate. After a large weight drop in Oregon a 215g carb high day brought her up 3lbs and now she came back to a new low and getting tighter. I will keep the entire plan the same. Even with a 20g carb addition to her base diet she is still moving along and changing. Sleep, energy and gym performance are all on par. I do want to see how her thyroid function is changing, so will pull labs next week.
ACTION PLAN:
Diet: same
Cardio/NEAT: same
PEDs: no change
Labs: pull full lab work next week
CURRENT WEIGHT: 139.0
LAST WEEK WEIGHT: 139.4
CARDIO:
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 10% 3.0 Pace
STEP COUNT: 11845
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
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 134c/152p/26f
OFF DAY DIET
MACROS: 55c/158p/53f
