ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Bloodwork came back and as we suspected test levels were low. Started with HRT so I’m hoping with this in place my hormone levels will normalize and I’ll start feeling more like myself. I’ve had some pretty rough days these past weeks. I’m just trying to remind myself that I really pushed my body for months upon months this past year, now, it will take a bit of time for it to return to a more normal state.
DIET FEEDBACK:
Hunger has improved and doesn’t seem to be an issue like it was for the few weeks post show. I’ve had a few days where appetite was decreased and ended up swapping out foods for lower volume options. There hasn’t been any problems with digestion although I did wake up this morning feeling bloated. Today was check in day and waist measurement went up an inch from last week but I don’t think that was an accurate measurement due to abdominal bloating.
TRAINING FEEDBACK:
Strength continues to increase. No issues with any of my movements, everything feels smooth, controlled and I continue to have good mind muscle connection. Pumps have been great. The Hack Squat was taken one day so I swapped DB RDL’s in place of my Good Mornings. I liked how these felt so I’ve been doing them in place of my GM ever since. I’ll most likely keep these in for now.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Body weight is still slightly increasing but at a much slower rate. Hunger is regulated and sleep is excellent, this gives insight into diet adaptation reversing. Lab work came back showing low test and low free T3. Low free T3 is likely induced from contest prep stress and low energy availability. Gym performance is excellent and adequately fueled in that regard. Legs and glutes are very full, slightly softer.
CURRENT WEEK ACTION PLAN:
Diet will stay the same since gym performance is so high and improving. To manage recovery and stress will remove the stairmaster and perform only LISS treadmill walking, but with a 10minute increase. To further the partitioning of food to muscles and limit fat storage we will deploy 500mg Metformin XT at night and 1.6IU HGH fasted in AM prior to cardio. To manage lab abnormality I will provide thyroid and adrenal support supplements (Ortho Molecular NuAdapt and Thyrotain) also will start testosterone replacement therapy at therapeutic dosage.
CURRENT WEIGHT: 133.4LBS
CARDIO: 25 minutes Stairmaster level 7-OFF Days
7 days x 35 min treadmill 2.6mph 12% incline-Training Days
STEP COUNT: 3000 per day
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
None
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 228c/197p/56f
OFF DAY DIET
MACROS: 106c/198p/60f
