ATHLETE SUMMARY:
PERSONAL THOUGHTS:
In the beginning of the week energy, mood and motivation were all poor. This progressively got better through the week. I also had a few days of poor sleep this week, which hasn’t been typical during my offseason. I took a deload this week which I think was very much needed. Today is the first day back to normal training after the deload and I feel much fresher both mentally and physically with higher energy and motivation.
DIET FEEDBACK:
I started getting sick of oatmeal this week so I switched it out for COR. I think it was the amount that I was eating, not so much that it was oatmeal. After diet was adjusted to a lower amount for prep, I was fine going back to oats. No issue with diet.
Had my last cheat meal on Friday 1/29 before prep started.
TRAINING FEEDBACK:
Deload went great this week. It felt good to get in to the gym and train but not push myself close to failure. I was starting to feel pretty mentally and physically fatigued so a deload and the start of prep coincided at the perfect time. Monday was my first day back after deload and it was night and day. Energy, mood and motivation were much higher and I felt back to my old self. I made some good improvements and didn’t have strength drop off after deload. I was able to add one rep to glute drive, which makes it my all time best (450×10), also added a rep to my back off set.
COACHING SUMMARY:
EVALUATION:
End of offseason for Renee and start of 20 week contest prep. Last cheat meal taken and diet and cardio changes implemented:
Lab work Interpretation 1/25/21: Testosterone levels 74 ng/dL great spot, Vit D 69 ng/mL continue current Vitamin D regiment, Estradiol at 197 pg/mL increase arimidex to 0.5mg 3x per week, Progesterone at 14 ng/mL ovulation occurring great function here for feeling and menses regulation, LDL at 123 ng/dL will add in 900mg Pantethine and 2g Plant Sterols. Thyroid function is moderate, will monitor for need of T3 on prep.
Diet: 15% kcal decrease, cheat meals removed, and increase steps 2000.
ACTION PLAN:
15% kcal decrease, cheat meals removed, and increase steps 2000. Armidex 0.5mg E3D, Pantethine 900mg, Plant Sterols 2g.
CURRENT WEIGHT: 147.4
LAST WEEK WEIGHT: 145.6
CARDIO:
6x35min treadmill 12% 2.8mph
Increased to: 6×35 treadmill 12% 3.0mph on 1/30/21
STEP COUNT: 7331
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
- TRT 5mg E5D
- Arimidex 0.5mg E3D
- GH 1.6IU pre bedtime
- 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
OFF DAY DIET
MACROS: 55c/158p/53f
