ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Had a few good days of high energy, motivation and training after deload. Cycle started on 2/3 and energy, motivation, training steadily decreased after that. Not sure if any of that is related to my cycle as it hasn’t been the norm. Although I sleep 8-9 hours I’ve been getting pretty tired in the afternoon around 4-5.
DIET FEEDBACK:
Hunger noticeably higher throughout the week. Seemed to be mainly from meals 2-5. Although hunger is higher it’s nothing unbearable, just something to be noted. No issue with digestion. Feeling less abdominal heaviness that was the norm in offseason.
TRAINING FEEDBACK:
Made some slight improvements on most of my training days. Arsenal squat is one lift that I haven’t been able to progress well on and over the last few weeks strength keeps dropping off. May need to switch this movement out for something else. Both the physical and mental part of training have been difficult this week.
COACHING SUMMARY:
EVALUATION:
Renee is visually much tighter and had a 2% weight drop the first week of prep. Some of these was GI and water related due to the previous weeks cheat meal. Her training session have become very long on leg days, so to manage fatigue we are going to add in another training session on her off day. Then move some upper body work and leg work to that day to keep the sessions shorter. Diet is going to remain the same and I will monitor her for needing a calorie increase. This week was a great initial response that I liked seeing.
ACTION PLAN:
Increase one training session per week and spread-out training volume. Diet, cardio and supps to remain the same.
CURRENT WEIGHT: 144.4
LAST WEEK WEIGHT: 147.4
CARDIO:
6x35min treadmill 12% 2.8mph
Increased to: 6×35 treadmill 12% 3.0mph on 1/30/21
STEP COUNT: 7331
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- upper
- Lower
- off
- REPEAT
PEDS:
- TRT 5mg E5D
- Arimidex 0.5mg E3D
- GH 1.6IU pre bedtime
- 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