ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Second day of my cycle menstrual symptoms were very high, not typical for when I do have a cycle. Hunger, cramping, nausea, fatigue and breast tenderness. This only lasted for this one day, remaining 2 days of cycle there were no symptoms.
DIET FEEDBACK:
Hunger has been higher this week, mostly noticed around pre/post and 4th meal on training days and varies on off days. Some bloating and abdominal distention this week but I think that was more so related to cycle.
TRAINING FEEDBACK:
Same as the previous week, strength continues to increase. No issues with any of my movements, everything feels smooth, controlled and I continue to have good mind muscle connection. I still feel recovered enough to train every other day. I did take two days off in a row this week to accommodate filming for Animal (Sunday 10/11). Energy was very low this day but was still able to make improvements on most of my lifts. I also felt I was very fatigued post workout, both physically and mentally. The day after glutes/quads were very sore, as was hamstrings but not to the same degree. Today (Tuesday 10/13) I felt much more recovered upon waking that I’ll be able to train today.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Renee has held conditioning fairly well this week despite body weight increase. Her menstrual cycle should end and we should get a true reading on water vs fat gain. An average wt gain of 0.7lbs is occurring and I prefer to stay around 0.4lbs to minimize body fat gain. This 0.7lb increase accounts for about a 300 calorie surplus per day, so 175 calories will be reduced per day on the plan.
CURRENT WEEK ACTION PLAN:
Off day diet was changed from 6 meals to 5 meals per day to keep protein intake high per meal, but reduce overall total calories via a total protein decrease. I reduce protein since hunger is now manageable and prevents me from taking away fats or carbs. Protein was reduced on training days as well and carbs shifted closer to training as Renee has been hungry at those times.
CURRENT WEIGHT: 135.4lbs (+0.8lbs)
CARDIO: 7×45 minutes Treadmill 12% incline 2.8mph
STEP COUNT: 7800 per day (-500)
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
TRT 5mg E5D
GH 1.6IU AM fasted
Metformin 500mg w/ last meal
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 218c/178p/56f
OFF DAY DIET
MACROS: 60c/164p/68f
