ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Felt pretty good throughout the week as far as mood/energy. Lower Body C day was a hard training day, strength dropped off and I didn’t have the greatest energy. I knew my cycle was about to start in the next week or so, so I figured this drop off in strength and energy was due to that. Next few days I had some bloating, cramping etc associated with my upcoming cycle. My mood is pretty poor today, feeling soft, bloated and all around “blah”…but again, I know this is all symptoms of my cycle and I know it will pass. I didn’t take caliper or tape measurements this morning for check ins because I felt so bloated and weight jumped.
DIET FEEDBACK:
Went out for sushi on 12/1 but adjusted my diet accordingly to allow for this. The next day I did have a change in BM so I’m assuming that was from the sushi the night before. Had a few days this week of feeling bloated. Hunger higher for the past few days.
TRAINING FEEDBACK:
Training has been good with the exception of my one off day where strength dropped pretty drastically. I pushed myself really hard on this day but just wasn’t able to beat or even match my numbers from the previous session. I feel like it was still a very hard and productive workout but nonetheless frustrating that strength dropped off so much. Recovery has been good, I’m the sorest the day of training then it decreases the day after, by the third day I’m barely sore. Sleep has been excellent with no disturbances during the night, I’ll sleep straight through 8-9 hours.
COACHING SUMMARY:
EVALUATION:
Body weight had trended down post-Christmas cheat meal but came back up past 2 days highly likely to start of menses. Water retention and bloating present, will hold diet same and allow menses to pass for accurate look at physique. Cheat meal is planned for today as well, so more reason to just hold the diet the same. Renee has been on Oxandrolone for the past 6 weeks. Plan is to drop that off and decrease GH to 1.6IU only. The retest her labs Day 21 of her cycle, which will be in 3 weeks exactly.
For Renee’s Wellness Pro Debut debating on Chicago and Tampa or Reno and Austin. Waiting to see if the IFBB will leave the 2021 Olympia qualification cutoff date right after Tampa or push it back later in the year. So potential prep would start in 5 weeks or 15 weeks depending on that. We want to get Renee to the Olympia this year, so otherwise Chicago will be the plan for now.
ACTION PLAN:
No changes for the week to diet or cardio. Monitor need for deload and volume reduction during holding phase prior to contest prep.
CURRENT WEIGHT: 145.6
LAST WEEK WEIGHT: 144
CARDIO: 6x35min treadmill 12% 2.8mph
STEP COUNT: 6500
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
- TRT 5mg E5D
- Extremestane 12.5mg E5D
- Anavar Stop on 1/9/21
- 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: 178c/174p/56f
OFF DAY DIET
MACROS: 60c/164p/68f
