ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Surprisingly I started my cycle today. I thought it would take longer for my body to return to a more normal state. This makes me feel good about the steps that we’ve taken post show and my overall health. I think it might also explain why I was feeling so down those few days last week.
DIET FEEDBACK:
Most days hunger hasn’t been an issue but there has been a few days that hunger increased after meal 2 and through the evening. No issues with digestion or bloating.
TRAINING FEEDBACK:
Same as the previous week, strength continues to increase. No issues with any of my movements, everything feels smooth, controlled and I continue to have good mind muscle connection. Pumps have been great. Recovery is still going good and I’m able to do legs every other day without any issues. I have noticed my upper body gets sore when I do any movements where I have to hold DB’s, so anytime I do DB RDL or DB Split Squat I have some soreness in my chest/tris the next day.
COACHING SUMMARY:
EVALUATION OF PAST WEEK
Body fat has risen to a point that has allowed restoration of the menstrual cycle. Hunger was slight higher prior to the cycle. Sharp increase in weight likely menses related. Gym performance and recovery is still very high. Cardio and step count is much higher this week, but not impeding recovery.
CURRENT WEEK ACTION PLAN
We are going to run the same plan and wait for her cycle to end to get true read on water vs fat gain. Day 21 of her cycle we can retest lab work and see how hormones have changed.
CURRENT WEIGHT: 134.6lbs (+1.2)
CARDIO: Treadmill 7x45min 12%incline 2.6mph
STEP COUNT: 8600 per day (+2000steps)
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
TRT 5mg E5D
GH 1.6IU AM fasted
Metformin XR 500mg PM
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