Chicago Pro Prep 11 weeks 3 days out

Hey everyone, so morning following the refeed today. I woke up 2lbs up from my low weight yesterday. On the refeed day I was warm all day long, especially after my second meal of the day. Good sign of metabolic function. Digestion was not an issue with any meal, except the last meal. We forgot to pick up English muffins and I went with some low fat pancake batter and it sat a little bit heavy. I woke up today not feeling bloated, but could tell the food volume was high in me. Performance in the gym was good yesterday no issue there. I feel like I saw the full effects today in my push session. Pump was excellent and improved strength on several lifts. Another positive was a slept like a rock last night, high carb just knocked me out. I did notice I was a little bit more lethargic during the day on the refeed. For tonight hunger is up a lot. Here are the comparison pics of my front shot from my weight low one day ago to today:

I do think I didn’t hit my vacuum very good this morning, but my focus was not on assessing that. I was looking to see if I had an increase in roundness. My shoulders look rounder and lats are fuller. So, based on this I will go back to my normal plan. Refeed filled me out, it was a good amount of food. I should be able to go back to my normal plan and then hit a new low and level of conditioning. Is this should also give me a good boost in performance for the next few gym sessions. I will make sure I don’t eat that pancake mix again though, just didn’t sit right. I think the carb amount was about right and it was not so much that it would detract me from my weight goal. I wanted to show you the difference as well in my very honest fasted pics and in the gym with 2 meals in, pumped, and good lighting:

You can see how pumped I was able to get today and full. I don’t usually have this level of roundness post workout. I also want to make a point to not get deceived by social media. You see guys posting all these crazy gym photos, but really guys they are under perfect conditions and really working the angles so to speak. I look 20lbs heavier in the pic on the right lol. Goal is to make the guy on the left look like guy on the right under honest lighting and conditions.


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

1. Smith machine Military Press: 3 warm up and 2 work sets. 1×9, 1×15
2. HS flat press: 2 warm up and 2 work sets. 1×8, 1×14
3. BB Close Grip Bench press: 2 warm up and 2 work sets. 1×10, 1×13
4. Pec Deck Fly: 1 warm up set. 1 rest pause set: 1x 13+6+4
5. Machine Lateral Raise: 1 warm up set. 1 rest pause set: 1x 11+3+2
6. Lying on Floor EZ bar Skull Crusher: 1 warm up. 1 rest pause: 1×15+5+3
7. Super set: rope pushdown w/ single arm cable lateral. 1 work set: 1×20, 1×15

Weight: 230.8lbs

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
60g 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

181g carbs, 311g protein, 21g fat

Have a great night everyone, leave any questions below.

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