703DPG’s BodyBlog

Meal#1

1 cup oats
2 scoops isolate
 

Meal#2

2 cups chicken breast
1 cup asparagus
 

Meal#3

1 can albacore 

1 cup asparagus

Meal#4

2 cups chicken breast
1 cup asparagus 

Meal#5

1 can albacore

3/4 cup brown rice

Meal#6

2 scoops isolate

Meal#7 12 egg whites

Going to start eating smaller measl but 9 times a day…

M1

6 egg whites/1 cup oats

M2

2 scoops isolate

M3

1/2 c brown rice/ 1 c chicken

M4

1/2 c brown rice/ 1 can albacore

M5

1/2 c brown rice/ 1c chicken

M6

1/2 c brown rice/ 1 can albacore

M7

2 scoops iso

M8

12 egg whites/ 1/2 c 93/7 turkey

—————————————–

2400 calories 65p/25c/10f

Gotta go back to eating carbs

 9 egg whites/1 cup oats

2 scoops isolate

1 can albacore/1 cup brown rice

2 scoops isolate

2 cups chicken/1 cup brown rice

1 cup 93/7 ground turkey/1 cup greens/9 egg whites

2400 60p/30c/10f

Felt strong after a slower morning start this morning. Hammered out the following

Asst Band Pullups BWx10×3

Cable Row 100×15/120×15/150×12/180×10

T Bar Row Machine 1 plate x15/2 plates x10/2 and 25 plates x10/3 plates x10×2

Hammer Strength Upper Back Row 2 plates each side x 10×3

Hammer Strength Iso Lat Row 2 plates each side x10×3

Elliptical this AM 20 minutes

Walked 20 minutes afternoon

Diet is fianlized btw….

for now hahaha….

M1

2 scoops whey

1tbls PB

M2

2 cups chicken breast

1/4 almonds

M3

2 scoops whey

1 tbls PB

M4

8oz salmon

1 cup green beans

M5

2 scoops whey

1 tbls PB

M6

6 whole eggs

6 egg whites

Goddamn! My legs are still sore from Mondays workout.

Quad/Calf Day:

Squats 135×15/185×15/225×5/275×5/315×5/375×3x3

Hack Squats 2 plates each side x12/3 plates x10×2

Leg Ext 150×20/200×15x4

Seated Calf Raises 3 plates x15×3

Chest day I had to rush but then again I just get a qucik pump since my chest is already too big (50-52")

20 minutes of walking

Chest/some Bi’s:

Hammer Strength BP 1 plate x15/2 plates x12/2 and a 25 x12×2

DB Flys 20×15/25×15/30×15x2

Hammer Strength Incline BP 1 plate x15/2 plates x12/2 and a 25 x12×2

DB Concentration Curls 25×15x4

20 minutes of walking

10 decline crunches x 5

20 machine leg lifts x 3

Well it was a great first week of dieting. Had a Five Guys double ,bacon cheeseburger and fries yesterday for my cheat meal. Goddamn that was good! Switching a few things up this week since I started at 235 18.5% 191.6 lbs of LMM, I am now 227 16.3% body fat and 190.3lbs of LMM. I lost 1 pound of muscle. Not good! So I am going to eat more protein this week and see how that goes. I did lose just over 5 lbs of fat though which is GREAT!

My workout routine I am going to back to one body part a week mroe or less.

Monday: Legs (quads)

Tuesday: Chest and light Bis

Wednesday: Back and light Tris

Thursday: Shoulders

Friday: Hams (Deadlifts)

Saturday: Arms

We’ll see hwo this worksout for me. Should be good to go. I will be switching from whey to whey isolate after this week to eliminate even more carbs. Cardio will stay at 20 minutes ED except Sunday until I plateau.

Had a good morning workout with legs. Had my girlfriend on my mind entire workout because she was in surgery but things went well and the next day I was sore. Had some vodka and soda water for new years but diet was on point….

 Smith Squats 135×15,155×15,185×12,205×12,225×12

SL Leg Press 1 plate each sidex12,2 each side x12×2

Leg Ext machine maxedx15×3

Leg Curls 100×15x3

Weighted abs x 15×4

Taking the 1st off to rest and take care of the girl and hit it hard after I train people with Heavy back day. for day 5.

Oh yeah already got

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

<strong />

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