Chicago Pro Prep 14 weeks 1 day out
Woke up same weight as yesterday no issue with that. I think after today it will likely drop. Cardio was a bit more challenging today, no issue. Still doing 10 sets of ab vacuums afterward. I told you yesterday I would review my blood work so here it is posted fully. I was hesitant to put this up, but I think its important to learn from. These labs are 6 weeks into prep, so alterations are already happening, some is par for the course. Most people get lab work done under these perfect conditions, low supplementation, healthy body fat levels, low stress. There labs come back okay, then right back to pushing hard they go. What you need to realize if you are running a hard 20 weeks of prep then it takes another 12 weeks for you health markers to get back to normal, you have lived 32 weeks with shit blood work. You need to get healthy blood work and hold that for several months. I just want to be aware now, what I need to combat on prep and restore for afterwards. Let me say in advance I don’t care who you are I am not going to take some comment internet advice on what I need to do. I have small group of people I have look over my health, leave the medical advise to the ones trained in it. Sorry I tried posting the labs, but the quality of image didn’t turn out. Here are the pertinent ones to address. If I put an “H” by a lab that means high, and “L” meals low, nothing noted means normal.
BUN 22H mg/dl
HDL 31L mg/dl
LDL 76 mg/dk
Cholesterol 129 mg/dl
RBC 6.32H M/UL
Hemoglobin 17.8H G/DL
Testosterone 2830H ng/dl
Estradiol 73.1H pg/dl
Progesterone 0.34H ng/ml
TSH 2.520 UIU/ml
free T3 2.8 pg/ml
free T4 1.56 1.56 ng/dl
Vit D 35 ng/ml
The good thing is my my thyroid function has been improving the past 6 months. My TSH was a 4.5 8 weeks after prep last year. I would like it under 2 and free T3 over 3.5 pg/ml. Realize this has taken 8 months to improve. So, if you are jumping prep to prep and not giving yourself ample recovery time in off season to restore hormonal function you will end up with issues. Another good thing is my Vit D came up from a low of 18 to 35ng/ml. I have to continue on Vit D 50,000IU once per week or this number does not come up, I would love to see it above 60. A1c is also at good spot, so glucose utilization isn’t a problem.
Things I can fix on this is correcting the estradiol, by increasing the aromatase inhibitor. I have never seen a high progesterone, correcting estradiol should bring this into range as well. The test is going to stay where it is at for obvious reasons here.
The hematology is honestly the more concerning issue and it is the most common issue in anyone using HRT or more. Main way to lower my RBC and H and H is by donating or dumping blood. A high RBC makes the blood thicker and harder to pump, so you do want to keep this lower. There are advantages to having higher RBC, but you really don’t want to risk this. I dumped 500ml of blood 6 weeks ago and it is still high. So, I bump to dumping 800ml every 4 weeks and see if that keeps it normal. Tomorrow is an off day so I will head over to Doll House Med Spa to dump blood and get an IV.
The lipid panel is par for the course. My HDL best in my life was a 48, I am usually always at 38. So, I expect it to drop on prep, but my LDL and cholesterol will drop on prep as well. The ratio stays good and we know HDL is not really the past predictor of CVD. However, I will increase my Citrus Bergamont to 1000mg up from 500mg and increase my Ubiquinol to 400mg up from 200mg.
Kidney Function look just okay, but have to really understand the labs here. You want eGFR above 60, which it is barely. Now, eGFR is an estimated globular filtration rate and is based off of age and your creatinine number. If you weight train hard and the more lean body mass you have, this will raise your creatinine number, in turn lowering eGFR. Also, these labs are not elevated by much. I know I didn’t put the reference ranges, so keep all this to context within that. So, not terribly concerned, but I will lean to the side of caution here and add in Gold Standard Kidney Stuff to the regimen. Also what I have seen improve it is lowering protein intake, which will happen as I get closer to the show. BUN is high but I do believe this is from protein intake being high as well.
Last thing to address on here is ALT and AST. I feel confident to say these are elevated from training. I know people call these your “liver enzymes” but they are in a lot of tissues, also in skeletal muscle. Training hard and breaking down tissue will release this into the serum. My enzymes are always slight elevated, so this is a norm to see. I forgot to add on the lab, but GGT is a more specific enzyme to the liver, so put that on your tests for a better picture of what happening. My GGT is always normal. I worked at a liver transplant hospital, I saw ALT labs in the 10,000s, so a 90 isn’t concerning me. However with my blood dump, again just to be safe, I will get an IV with Vitamin C and Glutathione to aid in the detoxification process.
If you showed this to a doctor that only sees sick people, they would think you were in trouble. You need people looking at your labs that understand the bodybuilding population. But don’t be ignorant if you keep seeing poor health trends in your labs, you can’t justify around all these things. You need someone trained that can really tell you if you have a serious problem or not.
Anyway….the rest of my day was solid, train with Jason May, a SHW client down here from Missouri. We smashed back and got a good session in. Very humid in the gym today, I felt like a low blood sugar low after I got home from training. Try the session out, its listed below.
- Prime grip Pull down: 4 warm up sets. 2 work sets. set 1 6-10 reps, set 2 12-15 reps.Start with weak leg and match reps with strong leg.
- Prime grip seated low row: 2 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
- Wide grip Pull down.1 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
- Wide Grip chest supported T bar row : 1 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
- Super Set: rear pec deck fly with rope face pulls: 3 rounds. 10-15 reps each.
- Standing DB curl: 3 sets 12-15 reps. (used Neubie EMS machine, so less volume)
CARDIO: 25 minutes on Stair master
TRAINING DAY DIET
7oz chicken breast, cooked wt
60g oats, dry measure
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
50g protein via whey isolate
80g cream of rice, dry measure
40g carbohydrates Universal Carb Max
1 Scoop Juiced Aminos
Meal 4 (post workout)
50g protein via Whey Protein
7oz 93/7 ground beef, cooked wt
140g white jasmine rice, cooked wt
2 whole eggs
5oz chicken breast, cooked wt
245g carbs, 298g protein, 28g fat; 2584 kcal
Have a great night everyone, leave any questions below.