Dallas Europa Prep Log: 17 days out

Dallas Europa Prep Log: 17 days out

Current AM weight: 210.4lbs

Well I am back to my daily prep blog! I had to take a mental break and regroup after New York. I can’t even express in writing the motivation and positive feeling I have on this next prep. I knew if NY didn’t go the way I wanted I was going to to Dallas next, so I had it in the back of my mind. I won the overall two years ago as an amateur and I always thought it would be cool and nostalgic to go back and win it as a pro. I will have a lot of friends and family coming out, which makes the whole experience very meaningful.

So, the big change for this prep is I will be prepping myself. I wanted the challenge and I know I can bring in a nasty package for this show. I use to do my own prep when I first started, but know with the knowledge set and experience I have I feel very confident in taking the coaching reigns. In New York I feel like I was very flat and it is the inherit nature of having to weigh in 3 hours before getting on stage and also for myself being at the top of the weight class. So the plan is to pull my weight down lower to 206-207 day of weigh ins, which is a Friday, then I have great ability to eat and drink leading into the weigh in. This should bring me in much fuller, but also crazy hard since I still had some body fat on me in New York.

All my post show binge eating in New York actually served for a great metabolic boost and much needed recovery. I went back to a very similar diet plan when I was two weeks out from NY, but cut my cardio in half. Body fat is flying off me know and I am waking up tighter everyday, but I feel amazing. I am not run down, I have energy to train, and I think it shows in my physique. Other changes I made to my diet were decreasing protein more and alotting those calories to carbohydrates. Everyone things about protein retaining muscle, but actually carbohydrates have a great effect on preventing muscle catabolism. If you are on a low carb diet and need to create glucose you are going to break down skeletal tissue to get aminos acids for glucose production, so the best thing is to just provide the body with carbohydrates and back off protein. Currently I am at 1.3g of protein per lb of bodyweight which is more than enough in calorie deficit. My full plan and diet is laid out below.

My main issue is sleep. Pulling down to a lower body fat makes it much harder for the body to rest, then I also wake up three times per night to pee. So I usually am trying to make a coma concoction with Benadryl and various sleep supplements. Got to suffer in some way.

Remember stay driven, hungry, and rise up to victory!

For coaching services click here: http://www.j3sportsrd.com/services/

Current Plan:

AM Fasted Cardio: 

6 sessions weekly @ 35min on stairs level 7

PM cardio 

N/A

Weight training split:

Monday: BACK/REAR DELT/BICEP

Tuesday: CHEST/SHOUDLER/TRICEP

Wednesday: HAM/GLUTE/CALVES

Thursday: BACK/REAR DELT/ BICEP

Friday: CHEST/SHOULDER/TRICEP

Saturday: QUADS/CALVES

Sunday: OFF DAY

DIET:

Meal 1
50g – whey iso
50g – oats

Meal 2:
6.5oz chicken
100g rice
75g Green beans cooked

Meal 3:
6.5oz chicken / 99% Turkey
100g rice
50g avocado
2 Quaker oat chocolate rice cakes
100g – spinach cooked

20-30 minutes prior to workout
NO CARBS
6g Citrulline
5g Hydromax
1 scoop Animal juiced aminos
1 scoop Animal Spiked aminos
3g Creatine
1g Pink Salt
20+ ounces of water

Intra workout Layout –
1 Scoop Animal Juiced Aminos
1g Pink Salt
– 1 liter of water

Meal 4:
6.5oz chicken / 99% Turkey
100g rice
75g Green beans cooked

Meal 5
6.5oz flank steak
100g spinach

Meal 6
6.5 oz chicken
20g almond butter
100g – spinach cooked

275g protein, 145g carb, 33g fat

Supplements:

Bowel regimen:

-3g Magnesium Citrate powder meal 1 and meal 6

– 5g fiber powder meal 1 and meal 6

 

Health supps

  • Animal Pak 1 scoop per day
  • Krill Oil- 500mg per day
  • Citrus Bergamont 500mg per day
  • Ubiquinol 300mg per day
  • Berberine 1000mg per day
  • ALA 600mg
  • Curcumin w/ bioperine 500mg per day
  • Vit D3 2000 IU
  • Vit K2 100mcg per day
  • NAC 1200mg per day
  • TUDCA 1000mg per day
  • Plant Sterols 2g per day
  • Animal Pak PM 1 pack 45 min before bed

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