703DPG’s BodyBlog

Felt great with a strong lifting day. I lost 6 pounds from Monday morning until this morning. Mostly water retnetion as I pissed my ass off yesterday and didn’t even drink a lot. Body is already performing well and flushing all the toxins out. So currently I am 235 18%bf 5′10". LBM is 192lbs as I write this so if this number can stay it will be great! So rigth now it looks like I will be competing at 202 and UNDER if my LBM stays the same I will be at 6%bf which I think will be great. Last year I started off at 250 and 22% bf and got down to 10-12% at 212 so I def put on some muscle.

 Just finished my workout for heavy push day….

DB flys 40×12x3/DB Flat Bench 110×10,120×10x3

DB Laterals 20×15,25×15,30×12,40×10/BB Front Raise 60×10x3/DB Rear Delt Flys 20×12x3/Face Pulls 100×12x3

Dips BWx15×2/DB Kickbacks Tri SS 35×10,30×10,25×10

Cardio: 10 minutes stairs,10 minutes walk (had thigh cramping I need to drink more water!)

Overall feel very good but eating clean my body constantly wants to get rid of toxins thus I am gassy and feeling like I need to take a dump the size of the Rose Bowl. Oh well feeling great but very depleted.

Started my diet today its as follows:

 #1

3 scoops PVL shake

1 TBLS Flax

#2

2 cups diced chicken breast

2 cups chopped broccoli

1/4 cup cashews

#3

8oz Tilapia

12 asparagus spears

1/4 cup almonds

#4

8oz salmon

12 asparugus spears

#5

2 cups diced chicken breast

Large salad

1 TBLS olive oil/vinegar

#6

3 scoops cassein

1 TBLS flax

Starting out with 20 min cardio ED, 5 days a week with 1 HIIT session

M-Pullups 3×12 with band asst/DB Rows 110lb x10×3/Lat Pulldown heavy as possible 12×3/Hammer Strength Pulldowns x12×3/BB Curls 70×12x3/DB Curls 50×5x3/Hammer Strength Hammer Curls 90×12x3/Decline abs 15×3/Crunches 15×3/20 min elliptical

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OK as some of you have seen last year I made a huge transformation in my body from 250 down to 212 going from 22% to just over 10% body fat. I never made my goal of getting on stage as I wasn’t ready. This year I will be ready and it starts December 29th Day 1 of my diet and contest prep. I have done a lot to prepare my diet and I am going to keep my calories at around 3000 when dieting and run that throughout until last 3 weeks away from the competition I decide to do. I have a great support team lead by my National Level Figure Competitior girlfriend, #1 fan and workout partner, Sarah Gwynn (trainwithsarahgwynn.blogspot.com) as well as National Level Competitior and good friend and co-training partner on occasion, Brian Marks who got me involved and intrigued in bodybuilding.

I will be running a diet consisting of 3000 calories going high protein, high fat no carb for hopefully 16 weeks then the last 4 weeks I will have to tweak my diet according to what Sarah and Brian think will work best as I trust them the most with my diet. I will be doing NO Shotgun throughout for PrWO and as far as other supplementation I will be running a cycle to aid in my protein sysnthesis and retaining my muscle mass to be posted later.

 Stay tuned for end of week#1 photos on the 4th of January