Endorush Eric’s BodyBlog

 So I’m about a week into my round 3 diet routine. I’ve been meeting with Kris Gethin, the Bodybuilding.com Editor-in-Chief and Bodybuilding badass to make sure my diet, training, and supplementation is all on par. I’ve kept the diet pretty simple to go with the time I have allotted during school. My biggest transition will be to get rid of as many protein shakes as possible and replace them with whole food meals since they will help increase my metabolic rate. This is where meal preparation is going to be the name of the game. I haven’t missed a meal or workout since this 3rd round has been in effect and don’t plan on missing one until December 23rd when I am done. 

 Again my goal is visible abs for my Christmas break and to get back to my diet on January 10th 2010. That will be exactly 12 weeks out from my show (April 10th) and will give me ample time to get shredded. It seems so far, as if my body is opposite of everyone else. My legs get ripped way before my core and lower back, I guess patience will have to be a new virtue I have to find on that one. But with perseverance and dedication anything is possible; the sky is truly the limit. I am planning on going into the novice class and hitting the stage with the best possible physique I can bring. I have an awesome group of people to help me out through this journey and get more excited each and every day about the decision to do a show. 

 Lift. Eat. Sleep. Repeat!!  

It’s been a while since I wrote a blog, it’s been rather busy. So I hit my mark early this week of being under 225lbs by November 1st. Another small goal achieved, time to set the next. I am down 25lbs since the beggining of my transformation and feeling alright. I have taken 3 days off of my diet to give me more calories to focus on school and homework. But starting November 1st it is back to the hardcore cutting and the next goal for December 1st is going to be 218lbs. I haven’t been below 225 in over 2 years so that would be a nice weight to strive for.

So far I’ve got rather lean in my arms, legs and upper chest and back, still waiting on those stubborn abs though. I am guessing that at 218 they will be close to being there. My ultimate goal is to get down to visible ables before the 12 week mark for my contest preparation diet. That way I can focus in on areas I need to improve on and grow into the contest. So here we go for round 3! November is going to be a GREAT MONTH. Here is the beggining of my November diet:

Meal 1-
            2 Scoops of Myofusion    315 calories   50 grams of protein  10 grams of carbs
            ½ Cup of Oats                       
       150 calories   5   grams of protein  27 grams of carbs
 

·         465 calories   55 grams of protein  37 grams of carbs
 

Meal 2-
            ½ Cup of brown rice     150 calories   3 grams of protein 34 grams of carbs   3g of fat
            2 Lean Turkey Patties   320 calories   36 grams of protein 0 grams of carbs  18 g of fat
 

·         470 calories    39 grams of protein  34 grams of carbs  21 g of fat
 

Meal 3-
            ½ Cup of brown rice     150 calories   3 grams of protein 34 grams of carbs   3g of fat
            2 Lean Turkey Patties   320 calories   36 grams of protein 0 grams of carbs  18 g of fat
            1 Cup of Steamers Veggies  100 calories 4 grams of protein 24 grams of carbs 0g of fat
                      
                         
·         570 calories  43 grams of protein  58 grams of carbs  21 g of fat
 

Meal 4-
            2 Scoops of ISO-100    216 calories 48 grams of protein 1g of carbs 0g of fat
            Handful of Almonds    200 calories  12 grams of protein 12g of carbs 30grams of fat
 

·         416 calories  60grams of protein 11 grams of carbs 30grams of fat
Meal 5-
            1 Scoop of Volu-Gro  123 calories  0 g of protein 30grams of carbs 0 g of fat
            2 Scoops of Myofusion    315 calories   50 grams of protein  10 grams of carbs
 

·         438 calories     50 g of protein 40 grams of carbs
Meal 6-
            Casein Shake              173 calories 18 g of protein 5 grams of carbs 9 grams of fat
·         173 calories 18 g of protein 5 grams of carbs 9 grams of fat
 

Calories 2532   Protein  265 (52%)   Carbs  200 (39%)
 

Last night I had a brutal leg workout. I’m working on getting the quad split all the way up my leg (almost there), and get my hamstring popping out. Here is my workout that I’m switching to for my Leg Hypertrophy day. 

Hack Squat- 135lbs 2X 20, 225lbs 3X15, 315 1X8 

Stiff Legged Dead Lift- 135lbs 2X20, 225lbs 3X12 

Leg Extensions- (Single Leg Machine) 6 Sets to failure (SUPERSET TO LEG CURLS) 

Leg Curls- (Single Leg Machine) 6 Sets to failure 

Calf extensions- 5 Sets to failure 

Hip Abductor- 230lbs 2X20 

Finished workout with 40 minutes of low intensity cardio (Recumbent Bike) 

Updated Diet:

Meal 1- 2 Scoops of Whey Protein (Myo Fusion), 3 Egg Whites, 1 Scoop of Almond Butter

Meal 2- Chicken Breast, 1/2 Cup of brown rice, 1 Cup of Veggies

Meal 3-  Chicken Breast, 1/2 Cup of brown rice, 1 Cup of Veggies

Meal 4- 2 Scoops of Whey Protein, 1 Cup of Oats, 1 Scoop of Peanut Butter

Meal 5- (Post-Workout) 2 Scoops of Whey Protein, 35 grams of fast digesting carbohydrates

Meal 6- Chicken Breast, Casein Shake, 3 Egg Whites

Well it’s been a while since my last blog but I have to say my results have been awesome! I have been recomping for the last 3 weeks with Havoc and I just got my body fat checked and I’m down to 12%. So about 2.2% down from two weeks ago. I am going to check my weight in about 10 days when I finish taking the product but If I had to guestimate I would say Im about 230 right now. So I have dropped bodyfat and gained muscle, I love it! My diet has been going extremely well and for the month of October I have bumped up my cardio to 40 minutes a day. I will go to 50 minutes in November and 60 minutes in December to complete my 12 week transformation. I have cut out one carb meal mainly from the afternoons on everyday but legs. I need those extra carbs on leg day. I have also started lifting really heavy to pack on some extra muscle during my recomp stage. The weight was coming off a little too quick before so I think I was losing a little bit of muscle. My diet has switched up a little and next week I plan to incorporate Vitargo as my primary carbohydrate source. Here is a sample of my diet right now.

Meal 1: 2 Scoops of Whey, 3 Egg Whites, 1/2 cup of oats.

Meal 2: 1 Chicken Breast, 1/2 Cup of brown rice, Steamed veggies

Meal 3: 2 Scoops of Whey, Almond butter

Meal 4: (pre workout, 1 Chicken Breast, 1/2 Cup of brown rice )

Meal 5: 2 Scoops of Whey

Meal 6: Casein Shake + veggies

Well, next week is time to check the scale then hit back to the cutting phase. 210 @ 10% Here I come!

So all is well in the pursuit for a ripped physique. I have been doing excellent on my diet, no veers off the driven path so far. I have been making my meals every third day and sticking with the plan. I’ve been consistent with cardio every day with a minimum of 30 minutes and then 60 minutes on my off days from lifting. For sake of sanity and overall motivation I am going to take the next month and just focus on my workout and diet and not worry about weight or body composition. I will let the mirror do the talking and just make my adjustments from what I see. So far I am well on my way to my 12 week overall goal. I now have about 11 weeks and my goal is going to be down to 215 around 10%. I will be taking my progress pictures next time on October 3rd which will be a month from my originals. I am looking forward to it since I have noticed some progress already. Heres to another week of a clean diet, intense training, and laser focus!

So I have set an intermediate goal for myself to keep me focused. Today has been absolutely insane realizing how much I currently have on my plate. This entire week is full of tests during school, my girlfriend is about to head over to Austria for 9 Months, and I just got a fever early this morning. So it is time to strategize so I am not absolutely overwhelmed. I am going to visit my girlfriend during Christmas break which is just over 12 weeks away. After reading over several of Kris Gethin’s Transformation Guides and buying the 12 Week Workout Log, I’m gunna do it. I am going to set my intermediate goal as a 12 week transformation to get to my maintenance stage for my contest in the spring. My goal is to get down to 215lbs at sub 11% and then maintain. If I focus on the 1.5-1.75lbs needed per week I can segment the goal into manageable means. This is the only way I will remain sane throughout this process (relatively speaking of course J). I am going to be doing my cardio in the mornings 4 times a week like I outlined in my last Blog and reducing my lifting schedule. It kills to me to cut back because I thoroughly enjoy lifting but 5-6 days a week just is too much for my schedule and may be counterproductive to my goal.
I have also tried wearing a sweat suit to increase the calories burned throughout the workout. I am more doing this because it takes me forever to get warmed up in the morning but a good sweat is definitely a refreshing and rewarding feeling to start off the day. I feel like it has increased my workout intensity and also reduced the amount of water I tend to retain. Since I am doing the cardio on an empty stomach I have started drinking Xtend when I wake up throughout the night as well as through the entire morning cardio training session. I am going to be checking Body Fat and Lean Body Mass levels every 1.5 months to check to see where I am at and to continue to plot my progress on Bodyspace. Now I just have to get over this fever and I will be back up to 10/10 motivation and get work done!
 

So I have set an intermediate goal for myself to keep me focused. Today has been absolutely insane realizing how much I currently have on my plate. This entire week is full of tests during school, my girlfriend is about to head over to Austria for 9 Months, and I just got a fever early this morning. So it is time to strategize so I am not absolutely overwhelmed. I am going to visit my girlfriend during Christmas break which is just over 12 weeks away. After reading over several of Kris Gethin’s Transformation Guides and buying the 12 Week Workout Log, I’m gunna do it. I am going to set my intermediate goal as a 12 week transformation to get to my maintenance stage for my contest in the spring. My goal is to get down to 215lbs at sub 11% and then maintain. If I focus on the 1.5-1.75lbs needed per week I can segment the goal into manageable means. This is the only way I will remain sane throughout this process (relatively speaking of course J). I am going to be doing my cardio in the mornings 4 times a week like I outlined in my last Blog and reducing my lifting schedule. It kills to me to cut back because I thoroughly enjoy lifting but 5-6 days a week just is too much for my schedule and may be counterproductive to my goal.
I have also tried wearing a sweat suit to increase the calories burned throughout the workout. I am more doing this because it takes me forever to get warmed up in the morning but a good sweat is definitely a refreshing and rewarding feeling to start off the day. I feel like it has increased my workout intensity and also reduced the amount of water I tend to retain. Since I am doing the cardio on an empty stomach I have started drinking Xtend when I wake up throughout the night as well as through the entire morning cardio training session. I am going to be checking Body Fat and Lean Body Mass levels every 1.5 months to check to see where I am at and to continue to plot my progress on Bodyspace. Now I just have to get over this fever and I will be back up to 10/10 motivation and get work done!
 

Well I started doing cardio first thing in the morning. I’m not going to lie, the first ten minutes weren’t too bad but after that the lack of calories really hit me. I ended up having my morning supps out on my table with some water, so after downing my Animal Pak, Animal Flex, and my CLA and Efa’s that really filled me up for the rest of the cardio session. I was 230.6 this morning so I am really close to my goal of 225lbs. Once I hit that point I am going to stop checking the scale period. It will be all about body fat percentage and appearance at that point. I just want to hit a point where I can maintain and focus on the specific areas I want to improve on. Well I am going to start off with the morning cardio 3 days a week. I have also been doing cardio at night at home while studying for class. I really like being able to multitask with the recumbent bike at home. So this will be a subtle tweak I will try for 4-5 weeks and assess how well it works for me.

Diet, diet, diet. You just can’t stress how vital your diet is to getting results. I have always been extremely active my whole life. But even in the last few years when I have seriously got into lifting I truly haven’t managed what I ate with extreme awareness. Just the last 6 weeks of a strict diet I have gone from 250lbs to 231lbs. My short term goal is to get to 225lbs by early November then close in on 10% body fat. Since I am so far out from my contest, (April 2010) I need to just get to a comfortable maintenance stage so I can hone in and focus on areas I need to improve upon. Just leaning out over the past 6 weeks I have realized several areas where I need to improve if I want to accomplish my goal. My new focal points will be further chest development–mainly central and lower pecs– to get the all important crease across the entire pectoral muscles. I also want to demolish biceps and triceps over the next several months. I have always had decent size (17inch arms right now) but I need further separation. So far I am so pumped about each and every workout and cardio session I just can’t stand waiting for the next. On that note I also purchased a recumbent bike for my apartment. I am going to integrate cardio first thing in the morning on an empty stomach to my routine and see how my body reacts. I don’t fully believe in the science of doing cardio on a fast so I will be supplementing with Scivation Xtend throughout the session for muscle preservation. It’s all about adjustments and tweaks one at a time!