Endorush Eric’s BodyBlog

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!