Chicago Pro Prep 11 Weeks Out

Yesterday being my off day I didn’t expect a drastic change today. My calories are drastically different that day and without training I am closer to a maintenance level. With the purpose of my off day aiding recovery. You don’t have to drastically change food on an off day to a low deficit, use it for recovery. Keep a good pace on fat loss, so you aren’t having to push a low deficit every day. Anyway without drastic weight change and it being quad day, no changes were made to the diet. I did keep cardio at 20 minutes and then took my dogs for a 10 minute walk afterwards. On prep, extra movement is trying, but I want to keep these dog walks in place, Storm and Logan love it more then anything. I had been doing no cardio morning of quad day, but they felt fresh and honestly its like the 2 days after quads that the Staimaster beats them up. I rather just adjust cardio down more on those days. If you haven’t caught on to my trend this whole prep, a big part of it is managing recovery the best I can. This will keep fat loss from stalling and gym performance progressing.

I had an fucking excellent quad session. Mentally I was so psyched to challenge myself and beat the log bog. The focus I can have on prep to find 6th gear and kill it is a euphoric feeling, its part of why I love prep. I am also extremely productive business wise while in prep, it just produces so much positivity being so goal driven.

Pics are below, for sure I am tighter. Chest and back look a little bit flat, but whatever all part of getting skinned out. My quads hold fullness very well, so I weighed that in when selecting days to refeed on.


This workout drained me, hunger is very high tonight. I know quad day is my highest day of energy expenditure. Volume is low on this workout but if you approach every set like you are willing to die for strength gains, then it will destroy you…in a good way lol.

QUAD day:

  1. Super Set Standing Single leg curl with Single Leg extension. 2 warm ups. 1 work set x 15-20 reps.
  2. HS pendulum leg press Single Leg. 2 warm up set. 2 work sets: 1×10, 1×15
  3. Hack Squat: 2 warm ups. 2 work sets: 1×10, 1×15
  4. SS DB Bulgarian Split Squat w/ abduction: 2 work sets: lunges x 15 reps, abduction x 12-15 reps
  5. Donkey Calf Raise: 1 warm up set. 1 Rest Pause set. 1×12+5+2. 5 second pause in stretch position every rep.
  6. Anterior Tibialis Raise: 3 sets x 20,15,8

Weight: 227.8lbs

CARDIO:20 minutes AM


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

Meal 2 (11:30am)
7oz chicken breast, cooked wt
140g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) preworkout
50g protein from Animal Whey
80g cream of rice dry measure

Intra workout

50g carbs from Pomegranate Juice

1 Scoop Animal Juiced Aminos

Meal 4 post workout
50g protein via Animal Whey

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

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

200g carbs, 311g protein, 22g fat

Have a great night everyone, leave any questions below.

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