ATHLETE SUMMARY:
PERSONAL THOUGHTS:
I got hit with allergies as soon as we got back from Rockport. I had one day that was really bad, very congested, head pressure, sore throat and lost my sense of taste. I’ve been taking Zyrtec in the AM, Flonase and Benadryl at night so I don’t wake up coughing. Sleep has been pretty good with the exception of one night that I didn’t take my Benadryl. Allergies seem to get better day by day.
My digestion still isn’t 100% since getting back from Rockport. Still feeling some heaviness in GI in the AM.
I did increase my Yohimbine HCl from 2.5mg fasted AM to 7.5mg fasted AM. Today was the second day using this amount and I felt it more than the previous dose.
DIET FEEDBACK:
Hunger hasn’t been as high this week. Slight hunger after meal 2 and around meal 5 but otherwise ok. I have been swapping out 10g of oats for Rhubarb or Pumpkin and that seems to help with the hunger since fiber is a bit higher.
Had a high day this week, did 2 sushi rolls on 3/4/21.
TRAINING FEEDBACK:
Training has been great despite having allergies and a lot of pressure in my head. I’ve been able to make some good strength improvements this week. Pump hasn’t been as good as it usually is and still seems to be more present on lower body days than upper body days. Motivation has been much higher the past few days than it has been previously.
Starting to get in the habit of logging RIR for lifts.
COACHING SUMMARY:
EVALUATION:
Renee is still recomping this week. More detail in her quads and midsection, confirmed the change with her quad skin caliper dropping 2mm. Hunger is well managed and fatigue as well. The high day was a beneficial day for her, with sleep for the night and training performance. I can push her along a little bit faster but will only do so via increase in steps as its easy energy expenditure and won’t impact her training. A
3000 step increase will be about 1.5miles or roughly a 120 kcal expenditure. Also, will increase her yohimbine to 7.5mg as the 5mg was not impactful to her.
ACTION PLAN:
Diet: Keep 200g carb high day once per week
Cardio/NEAT: increase step count 3000 steps to 11000
PEDs: Yohimbine increased to 7.5mg
CURRENT WEIGHT: 144.4
LAST WEEK WEIGHT: 143.6
CARDIO:
6×35 treadmill 12% 3.0mph on 1/30/21
STEP COUNT: 9386.17
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: 114c/166p/49f
OFF DAY DIET
MACROS: 55c/158p/53f