Chicago Pro Prep 12 weeks 6 days out

Woke up again pretty early. Up at 4:30am and kept checking the clock every 30 minutes it felt like. I had a client compete at the Ronnie Coleman Classic today, Rob Garcia. Anytime I have a client competing I get some paranoid I won’t wake up in time for when they are texting me I end up just getting limited sleep. But, good news is I think he won his class in Classic Physique, he has a solid shot at the overall as well. Back to me though, I woke up at 233.0, which was a little up from yesterday, but I am not concerned with this I woke up early and I need to trust in the plan I laid and let it have some time to work.

I got my cardio in and practicing posing right after. I started just holding my most muscular ab pose as hard as I can and then blow out all the air into a vacuum then back to my most muscular. I want to to get use to those abdominal transitions as they are very taxing. My abs are exhausted by the end, so I should get some good endurance adaptations.

Not much much else went on today, it was my off day from the gym. I went up briefly to help Brandan Licatino pose at The Muscle Factory. He is my BBing client, he owns Steel Mill Gym in Houston, looks like a bad ass gym to train at whenever I get out that way.

Digestion felt very good today, normal BMs, hunger was up about 30 minutes prior to each meal. I know when I push things again I can easily handle less food on my off days, but for now I will take the recovery aspect they provide.

I am going to train Hams and glutes tomorrow, first day since the hamstring strain. I will use the Neubie most of the time and shoot a video for Animal covering prep this far. Should come out Friday.

Weight: 233.0lbs

CARDIO:35 minutes on Stairmaster

OFF DAY DIET

Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
1 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
60g cream of rice, dry measure

Meal 4 (5:00PM)
7oz chicken breast, cooked wt
100g spinach cooked wt

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
4 rice cakes
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

180g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

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