Chicago Pro 9 Weeks 1 Day Out

No huge change in body weight today. There is a point in prep when body fat hits a certain level and you start seeing all the negative consequences of that state. I came across a consensus statement from the International Olympic Committee that recognizes this state as being a syndrome called Relative Energy Deficiency Syndrome in Sport (RED-S). Basically when there is low energy availability and this does not meet the energy requirements of an athlete there as an array of health consequence that form and we identify all of these within contest prep. This model shows how integrated the system is when dieting and it can help you identify issues arising. Some issues are endocrine disruption, menstrual function loss, decreased RMR, GI system change, immune system decline, decreases in psychological well being, disordered eating, food focus, performance decrements. Some of these are just part of prep, but seeing it occur is when we need to do our best to manage fatigue and that comes through smart nutrition, training, and lifestyle approaches. Just a cool paper I came across. Here is the link:

Anyway changes are slowing for me, but I am tighter at this body weight. Pushing a little harder makes senses. I have plenty of fullness and strength is still there. So, decreasing 40g of carbs and I added in 10g of fat to the plan.

Weight: 225.2lbs

CARDIO:35 minutes AM Stairmaster and 10min dog walk


Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:00am) preworkout
50g protein from Animal Whey
80g cream of rice dry measure

Intra workout
30g carbs via Pomegranate Juice
10g EAA via Animal Juiced Aminos

Meal 3 (4:30pm) post workout
50g protein from whey isolate
4 rice cakes

Meal 2 (11:30am)
7oz Cod, cooked wt
10g almond butter
100g okra

Meal 5 (7:00pm)
7oz Sockeye Salmon, cooked wt
100g green beans

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

190g carbs, 300g protein, 27g fat

Have a great night everyone, leave any questions below.

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