Chicago Pro Prep 13 weeks 2 days out

Thanks for all the comments and questions yesterday everyone, I really do like the interaction!

Last night after I typed the blog I felt very bloated and I did’t have a BM all day. I took 3 pills of Dolcolax as a quick fix, but I need to improve my bowel regimen at this point. I always look to fiber and water intake first, then from there look to other aids. I know my fiber intake is low, so I will add in Garden of Life Detoxifiber, 5g of fiber for now. I also added in 4g of Natural Calm Mg at night.

Of course being bloated I woke up one pound heavier today and felt distended. Not a change in my fullness vs flatness either. I know it was quad day and energy expenditure would be up, but refeeding a high food volume on top of my shit digestion (see what I did there) was not going to help me get it back on track. So, I ran my base plan, which is posted below. I don’t do cardio today cause its my quad day, only day I don’t do cardio. For one it saves my legs for training and two the energy expenditure is going to be greater then any other day for the week.

Quad day ended up being very intense and I loved it. I ended up using the Neufit Machine for quad training, since I am able to use lighter loads with it, but still recruit and fatigue fibers like I would with a heavy load. Ends up just being a safer way to train. Strength was great and mentally I was well focused and had plenty of energy. Workout below, volumes is much lower with Neufit so keep that in mind.

All day long I can feel my face getting more sunk in, its those days on prep when you know you are pulling down more and this was one of them. I also ended up having 3 BMs today, sorry for that detail, but its important. I’ve had all my meals for today and I fell empty, my waist is tiny tonight and it usually isn’t. I can feel a low body weight brewing, the perfect storm of getting skinny lol. I knew this refeed was going to happen this week, I really feel like its going to be tomorrow. This lands perfect as well since its my push day and my chest and shoulders love going flat. But, I will judge it off the pics. Till tomorrow!

Quad day:

  1. Single leg extension: 2 warmups. 1 work set. 1×20
  2. Neufit Single Leg Pendulum Press: 1 warm up. 3 work sets. 3x 8-14 reps
  3. Neufit Hack Squat: 1 warm up set. 2 work sets. 2×8-12 reps
  4. Neufit Lying leg curl: I just did two very light sets of 20 reps to help my hamstring recover from injury
  5. Neufit Donkey Calf raise: 2 work sets: 2×15 reps
  6. Anterior Tibialis Raise: 2 work set. 2×15-20 reps

Weight: 233.2lbs

CARDIO: No cardio today training quads


Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
1 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
60g cream of rice, dry measure

Intra workout
6oz Pomegranate Juice
8oz Beet Juice
1 Scoop Animal Juiced Aminos

Meal 4 Post Shake (5:00PM)
50g protein from whey isolate

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

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

228g carbs, 294g protein, 21g fat

Have a great night everyone, leave any questions below.

2 comments on “Chicago Pro Prep 13 weeks 2 days out

    John Jewett Post author

    This level of fat will stay in place for the most part. I like to leave some fat in. Towards the very end if I need to suck down more the last week I can deplete by switch carbs to fats, so that is a potential.

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