Endorush Eric’s BodyBlog

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!  

So today I am hitting up the all important legs. I’m still trying to keep a relatively low carbohydrate content in my diet but I will add some complex carbs to my pre-workout meal. Here is my diet for today and my workout routine.

 Meal #1: 2 Scoops of whey protein isolate (in water), 2 pieces of whole wheat bread, natural peanut butter

 Meal#2: 2 Cups of green veggies, 3 hard boiled eggs, 1 portion of lean sliced chicken

 Meal#3: Salad w/ eggs, lean meat, light cheese, no dressing

Meal#4 (Pre-Workout): 2 hard boiled eggs, 1 cup of brown rice, 1 portion of lean sliced chicken

Meal#5 (Post-Workout): 2 Scoops of Whey Protein Isolate, 35grams of Waxymaize

Meal#6: 1 1/2 cups of cottage cheese, casein shake, 1/2 cup of veggies

Workout: Legs

   5 minuted warm-up:

Squat: 3X15

Deadlift:3X15

Leg Extension: 4X20

Leg Curls: 4X20

Seated Calf Machine: 5X20

Walking Lunges

 30-minutes of Cardio after lifting: Incline Walk on Treadmill

Hey all!

So I am going to do it. I am going to be competing in my first bodybuilding show. I will be doing the NGA Natural show here in Boise late April. I recentely (Last Month) finished my bulking cycle and topped out at 250lbs. I am 6′2′’ but that was still alot of weight to be carrying around. I kept my BF down relatively speaking by doing a moderately clean bulk. I am not gunna lie, I did enjoy my fair share of bagels with peanut butter and Nutella, best bulking food ever! But no more! I am now working on my diet and leaning out. I have roughly 8 months to get absolutey shredded, which is plenty of time but I want to do it right. I am down to 235lbs right now at 14.5% BF and a lean body mass of just around 211llbs.

My overall goal is to be on stage at 205-210lbs and sub 6% bodyfat. If I do it slow and possibly do one more bulk if necessary I think I got this. I have been working on my diet and figuring out what works best for me and also what is easy because of my schedule. I am currently enrolled at Boise State University and am taking 17 credits. That ontop of working at Bodybuilding.com full time, tackling this competition will be quite the task. But I am game and ready to take on the competition and get that top spot!

I will be competing in the Novice class since it is my first show, but I will be logging my workout program, diet, and anything on my mind throughout the entire journey. So buckle up, it’s going to be one heck of a ride!

Current Diet:

Breakfast: Two Scoops of Gaspari MyoFusion, 1/4 cup of Oats and 1/4 cup of peanut butter

Meal 2: Turkey Pattie (2), 1/2 cup of brown rice, 1 cup of broccoli
Meal 3:  Turkey Pattie (2), 1/2 cup of brown rice

Meal 4 (Pre Workout): 1 Scoop of Gaspari Myofusion, 1/2 cup of oats

Meal 5: Salad with 2 full chicken breasts, 1 cup of cottage cheese, 1 cup of broccoli
Meal 6: Casein shake and some veggies

For my workout routine I am focusing on high volume and generally hitting 1 to 2 bodyparts per workout followed by 30 minutes of low impact cardio. I am getting a ton of ideas from the videos series on Bodybuilding.com’s video portal. It is the Unleashed Series with Brandon Curry. This guy is brilliant and has some unique and insightful ideas on muscular development.

http://videos.bodybuilding.com/show/brandoncurryunleashed

Well my 8 week program although successfull I would still like to lean out. I went from 240 to 222lbs and approximately 18% BF down to roughly 13%. I still need to lean out on my core area and I would say about 10% would be desirable. I had my bodyfat tested with calipers and the measurments really speak for themselves. I was literaly between 3-7% on my arms and legs and a majority of bodyfat is all on my core. I have been working on my diet tremendously and have almost went to far with the reductions of carbohydrates. I think due to the high amounts of caffeine (E.G. Fat burner, energy drink, etc.) and the low amount of carb I am experiencing chronic fatigue. I have about 10 days left on my program, then I am going to ween off caffeine, take reset A.D. from PA Labs and then try to focus on just cardiovascular training and diet to obtain my goal.

Well my 8 week program although successfull I would still like to lean out. I went from 240 to 222lbs and approximately 18% BF down to roughly 13%. I still need to lean out on my core area and I would say about 10% would be desirable. I had my bodyfat tested with calipers and the measurments really speak for themselves. I was literaly between 3-7% on my arms and legs and a majority of bodyfat is all on my core. I have been working on my diet tremendously and have almost went to far with the reductions of carbohydrates. I think due to the high amounts of caffeine (E.G. Fat burner, energy drink, etc.) and the low amount of carb I am experiencing chronic fatigue. I have about 10 days left on my program, then I am going to ween off caffeine, take reset A.D. from PA Labs and then try to focus on just cardiovascular training and diet to obtain my goal.

well I bulked up to about 240 and now am 2 weeks into my new program. I am eating 6 small meals a day with a carb cycling program. I am running 6-7 miles about 4-5 times a week and scaling back my lifting schedule to about 2-3 times a week. Doing low weight high reps and my overall goal is to get down to about 215-220 @11-12% Bodyfat. So far the diet hasn’t been that difficult but I am always looking forward to Sundays because that is high carb/cheat meal day. CAN’T WAIT TILL TOMORROW!!

So its been a while since my last blog. I ended up bulking for about 6 weeks and got up to nearly 240lbs!! I added all the muscle mass I want and now I want to completely switch gears and hit up the cardio hardcore. Today was my first day of my diet and workout program. I ran 5 miles and it has honestly been about 8 months since I have been on a real run. It was murder but I had a good workout partner to push me. I am gunna start doing about 3-5 mile runs about 4-5 times a week. I am trying to each a good 6 meals a day and run a carb cycling diet. Never done that before so my system should react rather well. My goal is to be a solid 215-220 at sub 10% bodyfat. We will see how it goes. But with school being done and the weather being absolutely beautiful motivation should not be an issue.

So now that school is back in full swing and I have my work schedule all set my diet has been doing pretty good. Ordered a whole bunch of protein bars (Promax, Oh yeah bars) and protein pudding. Helps out with providing quick and easy (HEALTHY) snacks. I have dropped about 3 1/2 pounds and noticed a big change in body comp. Put up some new progress pics and I can actually see a difference. I think Bodyspace is such a motivational tool. Not only looking at others pictures but knowing yours are up there is HUGE. Because there is NO WAY I am gunna put up a pick and have no change in 3 months time for this challenge. So still been lifting and doing cardio 4-5 days a week. Gunna bump up to 50 minutes of cardio this next week and try to reduce my overall caffeine intake.

So school started today, I don’t have any classes till tomorrow but its till here! I am excited to get back because I feel like I am not getting enough accomplished when just working. But then again it was nice to just have to worry about work. I am only taking 12 credits this semester at BSU so it should be SO much easier then last semester. gotta get a couple easy classes out of the way so I think it will be fun. Once I get into a good routine with school/work/working out it makes life so much easier. It sucks being a creature of habit, mixin’ up the schedule just throws everything off!

So I am not switching over to lifting light and doing more cardio. YEAH SO MUCH FUN!! But on Thursday I went skiing for the first time ever!! It was so freaking difficult. Going with a pro didn’t help but I had a good teacher. Apparently I caught on pretty quick but I thought I sucked. But the bruises and soreness slowed down my workouts for the next 2 days. I am still sore but I am not gunna let it ruin my progress. I think I am totally hooked tho! Great cardio training and its a total blast. I think once I actually can get down the hill without multiple face plants it will be ever more fun!!