ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall energy has been great. Allergies are resolved for the most part. Stairmaster was increased to a level 7 early in the week and an additional 5 minutes added on, no issue with that. I don’t feel like I get beat up on the stair master but I do feel like the incline walking for 15 minutes gives my knee issues at times.
We flew to Oregon on Friday (3/19/21), sleep wasn’t great the night before travel. I was pretty restless the entire night and woke up early to get last minute things packed and to do cardio. Scheduled this day as an off day from the gym since we’ll be traveling. My intentions were to keep my training schedule the same in Oregon but that didn’t happen. I had to adjust my days and took additional off days.
We went for a long hike on Saturday which would have been leg day. I opted to do upper body since it was such a long day and we worked out in the evening. The next day I did Lower body but adjusted RIR to 1-2 since legs felt fatigued from previous days hike. Right knee has been giving me a slight issue, it comes and goes, so it’s not a constant thing. I had this same issue last prep and will be going to see Justin for it when we get back to San Antonio.
Pretty much every day in Oregon I hit a new weight low. Starting to see my changes to my physique as well.
DIET FEEDBACK:
Hunger was higher while we were in Oregon but it was still pretty manageable. No issue with digestion like I had when we took our last trip to Rockport. I made sure to take magnesium every night and that seemed to help. I feel like I managed my meals/water really well during the entire trip and airport travels so that probably helped with both hunger management and digestion. I do feel very ‘flat’ and pump was nonexistent during my last few workouts.
TRAINING FEEDBACK:
Training early in the week was excellent. Energy was great. Decided to swap out my Reverse Hyper for 45 degree back raise. I’ve been having a hard time connecting with Reverse Hyper for the last few weeks.
Only trained one upper day and one lower day while we were in Oregon so I had additional off days. Both training days in Oregon were good, energy was moderate for these sessions due to so much outside activity. Looking forward to getting back on my normal training schedule and having my knee worked on.
COACHING SUMMARY:
EVALUATION:
Renee took some huge steps forward in conditioning this week. The activity increase in Oregon along with last diet changes had her make a large weight drop. She will add in a 215g carb high day for the week, but also she pulled down so fast I am adding 20g carbs to her base line diet as well. She also wanted to move to 5 meals per day as 2 of her meals are getting so close together and rather have large meals over several small meals.
ACTION PLAN:
Diet:
- High day once per week 80g carb addition
- Add 20g carbs to base plan
- Training day move 6 meals to 5 meals per day
Cardio/NEAT: same
PEDs: no change
CURRENT WEIGHT: 139.4
LAST WEEK WEIGHT: 143
CARDIO:
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 10% 3.0 Pace
STEP COUNT: 11845
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- upper
- Lower
- off
- REPEAT
PEDS:
TRT 4mg E4D
NPP 4mg E4D
Arimidex 0.5mg E3D
GH 1.6IU fasted AM
Yohimbine HCl 2.5mg fasted AM
Caffeine 100mg fasted AM
Metformin 500mg w/ last meal
Progesterone 100mg ED, 150mg day 14-28 of cycle
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 111c/163p/35f
MACROS: 134c/152p/26f
OFF DAY DIET
MACROS: 55c/158p/53f