PERSONAL THOUGHTS:
Overall this was a good week. No issue with sleep, energy has been moderate to high. Even though my scale weight hasn’t changed drastically my look has changed quite a bit this week. I’m starting to see more separation in both glutes and quads, waist looks smaller and tighter.
DIET FEEDBACK:
Hunger is there weather it’s a training day or off day, but I’ve been able to manage it pretty well. No issue with digestion other than feeling GI heaviness upon waking a few times through the week. Both times this resolved by early afternoon. Nothing too noteworthy to report this week.
TRAINING FEEDBACK:
Training has been excellent this week. Now that I have numbers to compare back to post back injury strength has steady increased from that new baseline. I have a great connection with everything and the exercise swaps that I mentioned last week are going well. Pumps have been nonexistent this week, which isn’t a surprise. I’ve felt pretty depleted and tiny most days.
I threw in an upper body session this week. Strength hasn’t dropped off from when I had upper body programmed. I stuck with two exercises per body part, 2 sets, 12-15 reps with an RIR of 2-3. It felt good to move my upper body since it’s been some time since I did a workout for it. Instead of eating my training diet for this day I did my off-day diet since upper isn’t near as taxing as my lower days.
COACHING SUMMARY:
EVALUATION:
Renee continues to get tighter on the same plan without changes. We have switched her to a high day with carbs spread out throughout the day and see a much better response with digestion and training performance. Body weight only came up 0.6lbs, compared to 3lbs when having sushi (most of this is from the sodium). With training performance staying high and body fat on track no need for major adjustments. Renee has a high tolerance for clen, so we will be increasing her dosage from 40mcg to 80mcg. Cardio will hold the same.
ACTION PLAN:
Diet: No change
Cardio/NEAT: no change
PEDs: Clen to increase from 40mcg to 80mcg
Training: no change
Supplements: no change
CURRENT WEIGHT: 130.6
LAST WEEK WEIGHT: 132.6
CARDIO:
7 days per week
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- off
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
- TRT 4mg E4D
- NPP 4mg E4D
- Arimidex 0.5mg E3D
- GH 1.6IU fasted AM
- Yohimbine HCl 7.5mg fasted AM
- Caffeine 100mg fasted AM
- Metformin 500mg w/ last meal
- Progesterone 100mg ED, 150mg day 14-28 of cycle
- Clenbuterol 80mcg first thing AM ED
- T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 134c/152p/26f
High day: 181c/156p/26f
OFF DAY DIET
MACROS: 55c/158p/42f