ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Sleep has been lacking this week, although I’m still getting my 7-8 hours it never feels like I fall in to that deep restful sleep. Last night was the first night that I actually felt like I had some quality sleep this week. I added in Animal PM last night so I think it was very helpful, I’ll keep this in from now on.
On 5/26 fatigue was high, had brain fog, decreased energy, poor mood, strength decline in the gym so I did more of a deload session for that day. The day before I felt high fatigue was a busy one with posing, cardio, training upper body then a rehab appointment and my off day diet so it was pretty much nonstop. Overall this week was all about managing my fatigue. The decreased amount of time on the stairmaster seems to be helping with that.
DIET FEEDBACK:
Overall hunger has felt higher this week even with the added carbs on my training day. I’m still able to manage it really well but it has definitely been noticeably higher than previous weeks. No issue with digestion, although there has been a few mornings where I wake up with GI heaviness. I have a 300g salad for my 4th meal every night which can sit heavy in my stomach so we decreased the volume of that meal to 200g.
TRAINING FEEDBACK:
Training has been ok this week. Had one session that turned in to a deload due to high fatigue (5/26), all other sessions I was at least able to match previous numbers or slightly beat numbers depending on movement. After the day of high fatigue and deload my workouts progressively felt better as the week went on. I had a 2 hours massage today, which felt very beneficial. I think I’ll be feeling fresher going in to this coming week of training.
COACHING SUMMARY:
EVALUATION:
Visually Renee is tighter in shots. We managed her fatigue with a deload session and giving her a high carb/sushi day as well. Today she is fresh and no need to further adjust the plan. The rate of fat loss has slowed intentionally so we will hold the plan the same for right now. To rule out any water retention being PED driven I will swap her NPP out to primobolan. Test will be reduced to ½ to drop any possible water as well. As food has increased and training improves less need of AAS is present for muscle retention. Progesterone will be reduced as well for same rationale as a potential for water retention.
ACTION PLAN:
Diet: no change
Cardio/NEAT: no change
PEDs: Drop NPP to primobolan. Reduce test in ½. Reduce progesterone to 50mg.
Training: no change
Supplements: no change
CURRENT WEIGHT: 126
LAST WEEK WEIGHT: 125.8
CARDIO:
6 days per week
Stairmaster (Level 7 x20 mins + 20 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- Upper
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
TRT 2mg E3D (~5mg/wk)
Primo 10mg E3D (23mg/wk)
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 50mg ED at night
Clenbuterol 80mcg first thing AM ED
T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACRO: 202c/159p/27f
OFF DAY DIET
MACROS: 55c/158p/42f
