ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall mood and energy for the past few weeks has been excellent. Feeling good about where I am at this point in offseason. I continue to make really great strength increases in the gym and notice more development coming along especially in glutes. Although I only have one upper body day in my program there are times where I feel huge and think this could be decreased even further…but that could all be in my head.
Enjoyed Christmas and had deviations from plan. I didn’t weigh myself for several days after this deviation because I knew it would just mess with my head even though visually I’m happy with how I look.
DIET FEEDBACK:
No issues with diet, digestion, BM all normal except for the day after Christmas, had some water retention and bloat but felt much better by that afternoon. Hunger hasn’t been an issue. As stated above deviation from diet on Christmas. Happy to be back on my normal plan after that free meal.
TRAINING FEEDBACK:
Training has been fantastic. Strength has steadily increased most noticeably on my Glute Drive. I was able to jump from 420×8/370×12 to 450×8/400×12 in a weeks time. Pumps have been just as good. No issue with any aches or pains besides a kink in my neck that I’ve had for the past week. It has caused some numbness in my arms during sleep but continues to get better.
Recovery is good. I continue to experience the most soreness the day of training, then slight soreness the day after, followed by the next day of feeling pretty much 100%.
COACHING SUMMARY:
EVALUATION:
Renee did a good amount of free eating on Christmas day. I do see a softer look this week, but I am so impressed with her gym performance increases I am not going to change the plan. I predict her back on the normal diet she will get tighter and or at least maintain body fat. Focus here has to stay on adding on tissue and her body fat is still very reasonable and at a great level where she feels really good mentally and physically.
ACTION PLAN:
No changes for the week to diet or cardio. No more cheat meals for the week. One more week on Anavar, which will be a 6 week duration on cycle.
CURRENT WEIGHT: 144
LAST WEEK WEIGHT: 142
CARDIO: 6x35min
STEP COUNT: 6000 (-3000 steps)
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
- TRT 5mg E5D
- Extremestane 12.5mg E5D
- Anavar 5mg 1hr preworkout and 5mg on off day with meal 1
- GH 1IU pre workout and 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: 178c/174p/56f
OFF DAY DIET
MACROS: 60c/164p/68f
