ATHLETE SUMMARY:
PERSONAL THOUGHTS:
This week was our trip to Fredericksburg, TX for a one-night stay and some downtime. The day I woke up for the trip was very early and slept terrible, fatigue was very high all day. It was an off day from training thankfully. We had a great time out there, it was very cold, which there was a lot of outdoor activities, so it limited what we could do. But we did some wine tastings at a few different vineyards and had a bad ass German food cheat meal that day and next morning an incredible breakfast. It warmed up out last day, so we went to Lady Bird Park and hiked around for a bit, then came back home and had a late-night push session. Back to the grind now.
Training since coming back from the trip has been very good. I took some large progressions on push especially on the Nautilus Leverage Incline Press. It’s a new movement for me, so progression is expected. Pull day was solid as well and gave a bump for trap volume by adding in a third set of Kelso shrugs.
On the diet hunger has ticked up a bit since coming back from the trip. Felt a little bit bloated today and heavy in abdomen, but not drastic. I think my GI is still normalizing since the cheat meals.
On the diet
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Conditioning is still very lean here, despite 2 cheat meals. Will keep one cheat in place. Carb amounts has kept recovery high and fueling training. Hunger slightly up during training and at night. Will increase fats on all days as fat is lowest macro.
CURRENT WEEK ACTION PLAN:
Add in 10g nut butter to preworkout meal and 65g avocado to meal 5 salad. On off days 65g avocado added to meal 5 salad. Will keep weekly cheat to 1000kcal instead of 1500kcal.
CURRENT WEIGHT: 218.2
LAST WEEK WEIGHT: 217.2
CARDIO: 7 days x 35 minute on treadmill 12% 2.8mph
STEP COUNT: 8000
TRAINING SPLIT:
- PULL
- PUSH
- DELTS/ARMS
- LEGS
- OFF
- REPEAT
PEDS:
- Testosterone Cypionate 40mg ED SubQ
- GH 2IU prior to bedtime, 1IU pre training
- Metformin XR 500mg with last meal
- Telmisartan 20mg ED
FLUID INTAKE: 1.5 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 259c/311p/26f (262c/314p/41f)
Cheat Meal: once per week 1000kcal (Average 160kcal per day increase)
OFF DAY DIET
MACROS: 100c/310p/50f (100c/310p/60f)
