ATHLETE SUMMARY:
PERSONAL THOUGHTS:
I usually do check in on Monday but we went to Rockport from Friday-Wednesday and I was thrown off my normal routine a bit. I feel like fatigue has really accumulated this week, feeling very tired and run down today. Going out of town was a nice break from our normal routine and we had some days to relax which was nice. A few days out of the week we walked on the beach for cardio, it was a good change of pace and scenery that I appreciated.
Weight increased throughout the week which wasn’t surprising with the way that I felt. We got back to SA yesterday and I’ve already dropped back down in to the 143. Sleep quality was the best it’s been since being in Rockport. As soon as we got back to SA yesterday my allergies kicked in. Today my throat is very sore, hurts to swallow and I feel very congested. Taking Zyrtec so hopefully that helps.
DIET FEEDBACK:
Even though calories have been the same for some time now I still feel like hunger has increased, mostly after having meal 2 and from meal 4-6 on training days, on off days it seems like it’s mostly from meal 3-5.
We changed up our protein sources when we were in Rockport and had a lot of seafood. A few days out of the week I did have to adjust meals from 6 to 5 for time management purposes. Other than those things there were no deviations from plan.
Water was thrown off from the day we went to Rockport and the day after, I probably only got ¾ of a gallon those days. Digestion and BM were completely off since being in Rockport, every day I felt like bloated and heavy GI. I also started my cycle on Monday so I’m sure that contributed to the bloat.
TRAINING FEEDBACK:
Overall training has been good with strength increasing and pumps present (mostly on lower body days, upper body pumps are hit and miss). We worked out in Rockport from Sat-Tues, I was able to follow my training plan with slight adjustments. It was hard to gauge strength since equipment was different but I think I had some strength increase on certain lifts. Legs have felt heavier and heavier as the week progressed.
Step Mill has been challenging and gets me sweating, no issue with this cardio.
COACHING SUMMARY:
EVALUATION:
Renee’s caliper sites are decreasing and quads are full and harder. She is recomping here, but is holding some fatigue. I am going to give her a day off from the Stepmill and add in a high carb day of an additional 80g of carbs. This will be enough carbs to recover, but no impede fat loss and the weekly deficit.
ACTION PLAN:
Cardio: hold here
PEDs: no change
Diet: Add in 80g carb high day
CURRENT WEIGHT: 143.6
LAST WEEK WEIGHT: 143.6
CARDIO:
6x35min treadmill 12% 2.8mph
Increased to: 6×35 treadmill 12% 3.0mph on 1/30/21
STEP COUNT: 8288
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