ATHLETE SUMMARY:
PERSONAL THOUGHTS:
After returning from Tampa I actually felt pretty fresh. Maybe due to the one meal of increased calories. Overall sleep has been good. I have been consistently taking Benadryl before bed but it doesn’t make me feel groggy the next morning like it has in the past. There was one day this week that fatigue felt really high. This was on Sat 5/22. Legs felt very heavy in the AM so I took off from the stair master and did steps only. Mood drastically declined mid-morning, as did energy. Head felt foggy all day, I had no motivation and anxiety was very high. I felt much better the next day after getting to bed earlier than normal and sleeping a bit longer. Other than that, one day, I’ve been feeling good both mentally and physically. I plan on getting some soft tissue work done this week since I’ve been posing more and that can cause my hips/back to get tight.
DIET FEEDBACK:
The day that fatigue was high (5/22) my appetite declined, I didn’t feel like eating my meals and felt nauseous. Other than that, one day hunger has been present and higher on off days, but still very manageable. No issue with digestion.
TRAINING FEEDBACK:
Overall training has been excellent. I’ve been able to make some progressions on lifts and feel I have a great connection with all movements. Managing my RIR and sticking within that 1-2 range has been really helpful as far as recovery goes. Pumps are few and far between during training and energy is anywhere from moderate to high.
COACHING SUMMARY:
EVALUATION:
Renee is still getting harder in shots. She is walking up a little watery post training day from just training inflammation which is normal. To rule out any hormone PED based water retention at 4 weeks will lower test, drop Nandrolone and add in masteron. She is very near stage lean level, so continue to slow down fat loss and add in 20g of carbohydrates to her lower body training days to meal 4 as that meal has no carbs in it and food around training is adequate and digestion is intact.
Keep cardio the same for right now.
ACTION PLAN:
Diet: 20g carb addition to training days
Cardio/NEAT: no change
PEDs: no change
Training: no change
Supplements: no change
CURRENT WEIGHT: 125.8
LAST WEEK WEIGHT: 126.8
CARDIO:
7 days per week
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- Upper
- Lower
- off
- 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 80mcg first thing AM ED
T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 182c/157p/27f
MACRO change: 202c/159p/27f
OFF DAY DIET
MACROS: 55c/158p/42f
