Chicago Pro Prep 11 weeks 2 days out

Well my refeed weight didn’t stick around long at all. I burned right through it in a day lol. Today I was right back to my low weight of 228.8, same weight I hit on the day of my refeed. I forget to mention last night that I did notice I was peeing a lot yesterday, I had a feeling I was going to drop a lot the next day. So, if you are burning through glycogen which is part glucose and water, the water has to go somewhere, hence more urine. Might lose some subQ as well. So, this is a good thing though, means my metabolism is rocking away. It also means that to hold that glycogen load more and slow down weight loss I will need more carbs in my base plan. I will also likely need to refeed again soon, I think I will be really sped up and drop again overnight. I feel that sucked down face feeling. So, for today I just added in an extra 20g of cream of rice to my preworkout meal.

I still did my cardio today and I trained a pull day. Strength was still good, I could get a decent pump. I was just feeling over all fatigued during training though. I would go all out on a set and just feel drained.

I got a blood glucose meter today and I am going to try some interesting things with it. For one get a baseline in prep when I have the best glucose readings, two monitor post prandial carb up readings, three use to monitor in offseason for when blood glucose is creeping upward. I know this is overthinking, but its fun to me and I someone needs to over analyze this stuff. I have two clients that I am going to have use the glucometer as well. One for offseason and one for refeeds and peak week. Will be great data to have and share.

PULL day:

*RP stands for rest pause, rest 20-30 seconds and go to failure again

  1. HS Low Row: 4 warm ups. 2 work sets: 1×8, 1×14
  2. Rack Chins. 1 warm up set. 2 work sets: 1×12, 1×15
  3. Tbar rows: 2 warm up sets. 2 work sets: 1×5, 1×12
  4. Prone incline bench DB row: 2 work sets: 1×15, 1×12
  5. Supine incline bench EZ bar cable pullover: 1 RP set. 1×13+4+3
  6. Prone incline bench cable rear delt fly: 1 RP set. 1×12+5+3
  7. Supine Incline bench DB curl: 1 RP set. 1×12+5+2
  8. Standing Reverse EZ bar curl: 2 work sets. 1×15 1×12

Weight: 228.8lbs

CARDIO: 35 minutes


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
30g 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

197g carbs, 311g protein, 21g fat

Have a great night everyone, leave any questions below

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