ATHLETE SUMMARY:
PERSONAL THOUGHTS:
We had a super busy week of preparing for travel, traveling and the Indy Pro. I feel like I managed the travel, meal timing and fluid intake pretty well so I didn’t have any issues with digestion or bloating. Which typically when I travel it can throw off my digestion quite a bit. Overall sleep amount and quality wasn’t as good thru the week as it normally is. I was happy to be back home by Sunday and feel like I got some excellent sleep in. My upper/mid back has been pretty tight lately. I’m keeping up with all my rehab exercises but I feel like I may need some soft tissue work, especially now that I’m posing more. All the twisting and contorting my body in to poses can make my back and midsection pretty sore and tight.
DIET FEEDBACK:
Maybe it’s because I was distracted with everything that needed to be done before traveling and with traveling, but hunger didn’t seem as high this week. It was there but completely manageable. No issue with my diet during travel, I was able to keep meals pretty much the same with slight adjustments to food options.
On Saturday I had a free meal of sushi and desserts. It was nice to enjoy a meal post show with John. I didn’t eat until I was stuffed, just until I was satisfied. No issue with digestion from this meal. The next day I could tell I was holding some water and GI felt heavier, otherwise no issues.
TRAINING FEEDBACK:
Overall training this week has been good, even the training that I did out of town. Sometimes when we travel it’s hit or miss depending on the equipment that the gyms have to offer. We trained out of MEI in Indy and I was basically able to keep all my movements the same with slight adjustments. Strength felt really good and connection with everything was excellent. I’ve rarely gotten a pump the last few weeks, so no pump workouts have been the norm.
COACHING SUMMARY:
EVALUATION:
Renee took a big jump forward this week traveling to my show and conditioning is ahead of schedule. She enjoyed a meal with me post show but dropped back down to a body weight low 2 days after. This prompted the addition of 25g carbs to her training days and keep the rest of the plan the same.
ACTION PLAN:
Diet: 25g carbohydrate addition to training days (15g pre and 10g post)
Cardio/NEAT: no change
PEDs: no change
Training: no change
Supplements: no change
CURRENT WEIGHT: 128.6
LAST WEEK WEIGHT: 130.6
CARDIO:
7 days per week
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- off
- 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: 134c/152p/26f
Macro change: 158c/155p/27f
OFF DAY DIET
MACROS: 55c/158p/42f
