Chicago Pro Prep 5 weeks 3 days out

Sorry everyone, after going to Puero Rico I have been playing catch up with clients and fell off on the blog posts. So, lets catch up! I had been floating around 219lbs in PR and this was with no cardio and limited moving because of my torn rec fem. Sunday was my flight home and it was a long day. I did have a 3 hour lay over in Orlando, so I just walked laps in the airport for 25 minutes just to get some type of activity. That next day, Monday, I woke up at 216.4!! WTF. I dropped nearly 3lbs traveling. This was fairly shocking for just sitting on a plane and barely moving all day. So yesterday and today I have introduced some high carb days. Basically just double my carb intake and lowered protein down. After day 1, I dropped another 0.4lbs, so high day number 2 is today. I have never been this lean on this much food and this little cardio. Also not to mention I can still sleep a solid 7 hours and I feel great lol, its crazy. Having the longer prep and planning in more rest and high days as worked like a charm. Listen to me here overestimate the fat you have to lose. Plan a prep that allows you to diet 5-7 days on deficit and 2 days at maintenance and keep a slow rate of fat loss 0.5-1.0% per week. This will minimize you metabolic dieting adaptation and hold lean mass the best that you can.

Update on my partial rec fem tear, it is healing extremely fast. I have been doing two Neufit session a day on it. I have full range of motion back, there is no bruising and no water under the skin. I also get a better contraction in it after each session. This won’t be a limitation at all for this prep, so I am really encouraged here.

These pic is from yesterday:

 

Weight: 216.2lbs

CARDIO: NONE

PULL DAY TRAINING

TRAINING DAY DIET

Meal 1 (8:15am):
5oz chicken breast, cooked wt
55g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (10:30am) preworkout
40g protein from Animal Whey
70g cream of rice dry measure
50g banana

Intra workout
30g carbs via Pomegranate Juice
10g EAA via Animal Juiced Aminos

Meal 3 (2:30pm) post workout
40g protein from whey isolate
4 rice cakes + 1 Tbls Jam

Meal 3 (4:00pm)
6 piece sashimi
5 piece nigiri
1 sushi roll

Meal 5 (7:00pm)
5oz chicken, cooked wt
60g rice noodles
100g spinach

Meal 6 (10:00pm)
1 whole eggs
5oz chicken breast, cooked wt
110g white jasmine rice
100g spinach

370g carbs, 230g protein, 22g fat

Have a great night everyone, leave any questions below.

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