ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Recovery wasn’t as good as it has been. In the beginning of the week I started feeling more fatigued but I was also having allergies so I wasn’t sure if the fatigue was more allergy related vs training related. Strength in the gym was still increasing, energy and pumps were still good as well. I also started to feel less motivated throughout the week. I’m usually really excited to train but when training day came around it seemed to feel more like a chore than something I wanted to do.
I had one day this week where I did a bodypaint and that threw off my entire day. I was standing for about 5 hours straight with very little water and only two meals by 5pm. Even though this threw everything off I was happy to be back doing something else that I love besides training.
DIET FEEDBACK:
No issue with hunger this week despite calorie drop. No issues with digestion, bloating etc. I did have a big weight jump for a few days in a row. I went from 135.4 up to 138.8, not sure why I had such a big jump but it has come back down to the 135.4 after several days.
TRAINING FEEDBACK:
There was another day this week I was feeling very down and wiped out, physically I felt recovered, mentally I couldn’t bring myself to push through my workout. I ended up doing my first two movements then called it a day. Even though strength, energy and pumps were good we decided to have me do a deload. I think this was the right call. I have one more deload workout today but I already feel ready to get back to my normal training.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Conditioning is holding well now and slight surpla in calories. Energy expenditure increased a lot this week via steps. Quick jump in body weight, mental fatigue, knee pain all indicated of deload week needed.
CURRENT WEEK ACTION PLAN:
Deload implemented, cut set volume in half and RIR 4-5 over 2 workouts. Restart mesocycle at baseline volume. Hold the current diet the same, blood work planned for next week.
CURRENT WEIGHT: 135.4 (0.0lb change)
CARDIO: 7×45 minutes Treadmill 12% incline 2.8mph
STEP COUNT: 9700 per day (+1100)
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
