Chicago Pro Prep 12 weeks out

First off please check out my post on the cream of rice and iron, that was an important one I think everyone should read if you have not seen it. I would repost it here, but I want to talk about my changes.

So I took pics today and weight still went up a bit more to 231.8lbs. You can look below at my comparison pics. On the left was 5 days ago and the right is the current photo, both the same weight. Thing that stand out, quads are tighter, shoulders are rounder, oblique are tighter. This is also with the data that performance in the gym is pretty good and still getting good bumps. Digestion has been stellar so not impact on weight change due to that. So, this is the point when you see yourself get harder and grow on prep. If I did not have a weight class to make I would probably refeed and then keep running this plan. But, I can’t do that and it is now time to push harder.

So, what to change? I have a good amount of food right now, 260g of carbs is very satiating. Cardio is at 35 min 6 days per week, so I am not trying to turn into a long distance runner just yet with more cardio. So, it makes sense to lower food. I removed 80g of carbs from the plan, which is about a 10% drop in calories. 10-15% is a very reasonable amount to make for a change. Carbs were removed post workout and reduced in my intra primarily.

I shot my full push down today, for other content and will not share here. I am hope to share with you guys very soon my plan for all the content I have been putting together lately.


Weight: 231.8lbs

CARDIO:35 minutes in AM 6 days per week


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)
6oz 93/7 ground beef, cooked wt
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.

1 comment on “Chicago Pro Prep 12 weeks out

Leave a Reply

Your email address will not be published. Required fields are marked *