ATHLETE SUMMARY:
PERSONAL THOUGHTS:
This week has been rough for me. I’m trying to navigate this post show, reverse diet thing and it has been surprisingly hard. Hunger is higher now than it was during all of prep but at the same time I’m getting softer. I’m ok with hunger during prep because the trade off is getting lean for the goal of stepping on stage. So, having high hunger but getting softer doesn’t have that same trade off and I find it frustrating. I know I need to get to a higher bf% to be productive in the gym so just like prep, I’m trusting the process. I also find myself feeling a ton of anxiety. I don’t know how much of these feelings are related to my hormones returning to a normal state but I’m hoping I’ll start feeling more like myself within a few weeks.
DIET FEEDBACK:
Hunger has been high on both off days and training days. I have been adding in more veggies to help with hunger. Body weight has settled around 130, so about 3lbs over stage weight.
TRAINING FEEDBACK:
I just completed my introductory week for my new training plan. I completed all 3 of my lower body days (as well as an upper body day but we’ve decided to completely stop upper body training for now). Training next week will be nice since I’ll have baseline numbers to work off of.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Cheat meal brought a softer look, but still Renee is very lean and we need some body fat gain to help remove the contest prep fatigue effects on mood, hunger, hormones. Renee did request increasing the off day meal plan to 6 meals per day rather than 5 larger meals. Will plan for lab work next week as well.
CURRENT WEEK ACTION PLAN:
Add 20g carbs and 20g protein to the training day diet. Add 20g protein and 10g fat to off day diet. Off day diet will move to 6 meals per day. Add in 25 min treadmill walking on Leg day training to off set calorie increase but keep fatigue low.
CURRENT WEIGHT: 130.2LBS
CARDIO: 4 days x 25 minutes Stairmaster level 7 , 3 day x 25 min treadmill 12% 2.6mph
STEP COUNT: 3000 per day
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
None
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 228c/197p/56f
OFF DAY DIET
MACROS: 106c/198p/60f