New York Pro Prep Log: 2 weeks out

This week has been the most challenging yet of the entire prep. Many issues gave a cumulative effect on making the week challenging. First and foremost was the large increase in cardio intensity. I had been doing 2 daily sessions on the Stairmaster on a level 5, but Monday Matt increased it to a level 8. This just really taxed my legs and made day to day activity very challenging. However, I feel this was the largest contributor to my weight dropping from 222.0 to 217.8 this week. I had been stalled out and haunted every morning by seeing 222.0 on the scale, so this week was encouraging.

Other issues were with digestion. For one lack of bowel movements, but also swallowing air at night. For the bowel movements my current regimen is 4g Magnesium citrate, 5g chia/flax fiber, and a comprehensive enzyme GI motility product. The main issue was from my CPAP pressure level being too high. As I have lost weight my apnea is not as bad, so I end up swallowing air at night and it leave me with gas pains until 1-2pm in the afternoon. This has been terrible and makes posing a real challenge. But pressure is adjusted now, and digestion is back on track.

I also discussed with Matt lowering my protein intake by 50g and replacing it with 50g of carbs. In this stage of prep, I am holding muscle well, so the 50g being allotted to carbohydrates makes sense for fueling training more, which in turn will really be more protein sparring. Also, just a lower protein intake in general will be better for digestion.

This week Matt also wanted to provide a cheat meal with a burger and fries. It is not a normal thing we do but giving a high fat meal can keep body fat dropping and not give as large of a carbohydrate load as other food choices since we do have body weight goal in mind. The burger was amazing! However, digestion was tough the day after and I felt very bloated. I still feel like just a refeed day is the more effective way too go on prep for me.

Morning weight after burger: 220.2lbs (5-6-18)

Lowest body weight for the week: 217.8lbs (5-5-18)

Current Cardio:

7 days per week

AM cardio: 45 minute Stairmaster level 8

PM cardio: 30 minute Stairmaster level 8

Current diet Plan:

Meal 1
65g – whey isolate
40g – oats

Meal 2:
7oz chicken / 99% Turkey
100g white jasmine rice cooked
75g Green beans cooked

Meal 3:
7oz chicken / 99% Turkey
100g rice
75g Green beans cooked

15g Mac Nut oil

Meal 4:
7oz chicken / 99% Turkey
100g rice
75g Green beans cooked

20-30 minutes prior to workout
NO CARBS
5g L Citrulline
3g leucine from EAA mix
3g Creatine
2g Pink Salt
20+ ounces of water

Intra workout Layout –
3g leucine from EAA mix
2g Pink Salt
– 1 liter of water

Meal 5
9oz – fresh white fish cooked (mahi, sole, cod, tilapia (WF brand)
100g green beans cooked

Meal 6
2 whole eggs
7 oz chicken

100g – fresh asparagus cooked

Macros: 300g Protein, 17g Fat, 120g Carbs

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