ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Had some bloating and lower abdominal distention last night and this morning when taking pictures. Not a typical occurrence.
Overall sleep has been good this week, I’ll usually get anywhere from 8-9 hours. There were two days this week where sleep was a little off and that carried through to the next day. I’ve been working later, staying up later and getting up later so I’m trying to work on keeping a better schedule but still getting in the amount of sleep where I feel best.
Step count has gone down a bit since I’ve been spending more time at the computer. Still getting in my direct cardio but steps throughout the day have gone down.
DIET FEEDBACK:
No issue with diet. Had two deviations when we went to Fredericksburg, dinner and breakfast otherwise all meals were on plan. No issue with digestion throughout the week with the exception of bloating and abdominal distention this AM.
TRAINING FEEDBACK:
Had some R knee issues during Lower Body B this week. Felt fine during Glute Drive but once I moved in to my first work set for Arsenal I had a sharp pain from midway down during the movement. Adjusted workout as to not aggravate it. This was also the day we got back from Fredericksburg, sleep was poor the night before and I know I didn’t get in as much water as I normally do. My routine is so consistent that this was enough to throw me off. No issue with my knee the rest of the week.
I’m making slight improvements and still getting good pumps on lower body days. Upper body has slight improvements as well but the pump hasn’t been as good, it’s usually little to none.
COACHING SUMMARY:
EVALUATION:
Conditioning is holding well overall and seeing just a nice slow increase in body weight. Step count did drop down some, I would like to see that increase and keep her active to balance out the surplus she is in. I don’t want weight gainer any faster right now. Regarding overall sense of well-being, hair, skin, and cycle symptoms she is in a great spot and hormone levels are optimized.
ACTION PLAN:
No changes for the week to diet or cardio. Increase step count back up to 7-8k per day
CURRENT WEIGHT: 144.8
LAST WEEK WEIGHT: 146.6
CARDIO: 6x35min treadmill 12% 2.8mph
STEP COUNT: 5690
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
- TRT 5mg E5D
- Extremestane 12.5mg E5D
- 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
