Chicago Pro Prep 12 weeks 5 days out

Body weight low!! Pretty excited to see this, as I was 9 weeks out last year before I got to this. The look today was very good, I am happy at this point. I am much harder and I have a lot more roundness then I did a few weeks back. Shoulders are capping out good, waist looks so much better than last year, hams are getting good lines (see pics below). Traps are just a touch flat, but not to concerned. So, refeed was a good call and it did speed me up some. Another huge contributor to the drop was I got a solid 8 hours of sleep, I took 3 Benadryl to get the job done. I felt great today, during cardio I felt light on my feet.

I went to train hams and glutes today since the hamstring injury. I used the Neufit machine and went through my usual workout with it, I had a few changes though. With the machine I have to train lighter, since the machine makes its own resistance to work against. I still did leg curls fine and did 185lbs on stiff legs no issues. Finished off with glute bridge, goblet squats and adductors. My intensity was sky high, we filmed the video for Animal, so ya’ll can check that out Friday on their YouTube Channel. I won’t post the full workout here, so they can use it.

So, plan is to just keep riding out my current diet and get tighter. Next couple days I am going out of town for Renee’s Birthday. We got a cool Air BnB on this big piece of property and taking the dogs with us. She has a serious feast planned for herself. Pancakes for breakfast, chicken skewers for lunch, fajitas for dinner, and her own personal 5 layer cake. I will happily cook and watch her eat all of it lmao. I am taking a day off early of training just cause the rotation landed on her bday. I am far enough out that I am not worried about it either, for cardio we are going hiking that day to.

Oh! One more thing, I am making a bad ass posing set up in my house, can’t wait to share it with ya’ll. I might do a YouTube video on it in case anyone want to do the set up as well.


Weight: 231.8lbs

CARDIO:35 minutes on Stairmaster


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
180g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
80g cream of rice, dry measure

Intra workout
10oz pomegranate Juice
1 scoop Juiced Aminos

Meal 4 (Post Workout)
50g Protein from Animal Whey

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
90g rice and 2 rice cakes
100g spinach

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

180g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

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