ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Feeling groggy and foggy headed most of the week. Possibly allergy related. Also feeling overly emotional, possibly due to high estrogen level confirmed by my lab work and the fact that I should be starting my cycle soon. Also noticing more body fat accumulation around hips/thighs.
DIET FEEDBACK:
Had way too many snacks at Halloween party, otherwise no deviations from diet. That evening had poor sleep, was very hot, thirsty and couldn’t get comfortable. No issues with digestion, bloating etc. Had one day this week where I got nauseas after my last meal of the day (off day). Otherwise nothing noteworthy for my diet.
TRAINING FEEDBACK:
Overall great training this week, strength steadily increasing. No aches/Pains to report. Recovery going well, some soreness day of and day after training but by the time my next training day rolls around I feel recovered enough to train with minimal soreness from previous session.
COACHING SUMMARY:
EVALUATION OF WEEK:
Renee had 2 cheat meals this past week that stuck with her more. Labs came back and her Estrogen level has tripled and is now 159 pg/ml, progesterone is low, testosterone is high normal, thyroid function has come up within the normal range. MCV is high, likely needing a folate supplement. Renee is more estrogen dominant and this is displayed in increased PMS symptoms, increase propensity for adipose tissue accrual in hips and thighs. Increasing her progesterone can balance out the effects of estrogen. I would like to see estrogen come below 100pg/ml and also see where she feels the best. Also adding in an aromatase inhibitor to lower estrogen some is indicated. Vitamin D was 38ng/ml; ideally, I like to see this 40-60 ng/ml.
ACTION PLAN FOR WEEK
Lower 40g carbs from her training day diet, to limit fat gain. Increase Progesterone to 100mg orally ED, Add in Exemestane 12.5mg 2x per week. Add in 400mcg of folic acid. Increase Vitamin D3 from 5000IU to 10,000IU per day.
CURRENT WEIGHT: 137.8 (+0.8lbs)
CARDIO: 7x45min treadmill 12% 2.8mph
STEP COUNT: 11,000 per day
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
TRT 5mg E5D
Extremestane 12.5mg E5D (day after test shot)
GH 1.6IU AM fasted
Metformin 500mg w/ last meal
Progesterone 50mg ED (increase to 100mg ED, 150mg day 14-28 of cycle)
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 218c/178p/56f (178c/178p/56f)
OFF DAY DIET
MACROS: 60c/164p/68f
