ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Allergies progressively improved throughout week. Sore throat and pressure in head have gone away and I’m mostly just congested. Early in the week I felt lethargic in the PM due to allergies but that improved by mid-week. I also discontinued Zyrtec around mid-week but was still doing Flonase in the PM along with Benadryl.
Digestion has improved as well since being thrown off when we went to Rockport. There were a few days out of the week where lower abdominal felt bloated in AM and GI felt heavy, when this happens it usually resolves by late morning.
Energy has been really good in the AM and cardio hasn’t been an issue at all. Level 6 on the stairmaster was a good start point since I hadn’t been doing it for so long but level can be increased if needed.
DIET FEEDBACK:
Hunger is very manageable and honestly hasn’t been as high this week as it was in previous weeks. I had a high day this week, did 2 sushi rolls on 3/12/21. My intention was to keep fat as low as possible with these rolls so I requested no avocado and swapped the salmon out for a leaner fish but once I got home after picking up sushi I realized they left out the avocado but never swapped the salmon. Rolls weren’t as low fat as I would have liked. There were no issues with digestion or bloating the next day. I did come up 2lbs but this was to be expected between having a high day and it being leg day as well.
Having a high day is a nice break from a psychological stand point. Last prep we did 5 low days and 2 high days, pushing really hard for several days then having one or two days of higher calories gives me something to look forward to.
TRAINING FEEDBACK:
Training has still been excellent with some good strength increases. I have noticed pump isn’t as good as it has been in previous weeks.
I accidently repeated Lower Body A one day this week, I looked at my log book wrong and should have done Lower Body B. I still made some great improvements despite just doing this workout.
Recovery from training has been excellent as well, some slight soreness the day after training but I feel fully recovered by the time lower body rolls around. Upper body tends to stay a bit sorer for a few days but still no issue by the time training rolls around.
I’ve been neglectful of practicing posing and today was the first day I made the effort to practice. Now that I’m 15 weeks out I’m making it a point to set time aside for this since I know it’s an area I can improve on.
COACHING SUMMARY:
EVALUATION:
Renee is still recomping here and now having much more glute shape come through. Her hunger is well managed, cardio is not fatiguing. We both agreed to push her just a little harder since prep is “easy” and then have the luxury to back off more once she is getting closer to the stage. So, I made a fat reduction on her training days ~100kcal change and added 5min of stairmaster cardio, while also increasing the level of effort from level 6 to level 7. High day will stay in place at once per week.
ACTION PLAN:
Diet: 100kcal reduction in fat
Cardio/NEAT: increase cardio 5min to 25min total on level 7
PEDs: no change
CURRENT WEIGHT: 143
LAST WEEK WEIGHT: 144.4
CARDIO:
Stairmaster (Level 6) x20 mins + 15 mins Treadmill 10% 3.0 Pace
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 2.5mg 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: 114c/166p/49f
MACROS: 111c/163p/35f
OFF DAY DIET
MACROS: 55c/158p/53f
