Dallas Europa Prep Log: 16 days out

Dallas Europa Prep Log: 16 days out

Current AM weight: 210.4lbs

Sleep last night was some of the best I’ve had in a while. I actually only woke up once to pee. Waking up at the same body weight as yesterday did surprise me some since I had such a hard leg training session the day before. I was anticipating the large calorie expenditure would have pushed my weight down, however I also think my legs could have been inflamed some. Comparing pics this is the tightest my hams and glutes have looked…in my whole life. So, you can’t just go by weight, pics mean everything.

I knocked out cardio in the morning and no issues there, it is just boring as hell. I have been listening to muscle minds podcast with Scott Stevenson, which has kept me pretty interested. If I am not cranking to my motivational speeches I do like educational stuff.

Diet changes today were minimal. I did move my beef and veggie meal to immediate post workout and move the chicken and rice meal to second to last. the thought process here is keeping myself in a depleted post training state longer to metabolize more body fat. It may have a minimal effect, but at this point there is minimal fat to go.

I have been training more clients this week, which is completley draining. I have a hard time saying no cause I just like helping people, but after Saturday I am backing off this show just means too much to me.

My own training session went really good, I still have good strength and got a decent pump considering my current state. The back pump fades once I get to biceps, but hey take what you can get. It just gives some indication to how flat I am. Which, looking at pics I still keep really good roundness and it creates an illusion of being fuller than what I really am.

I am pretty excited about tonight though. I am going to give a trial run on a diuretic and see how much it pulls down my weight in the AM. Then I will carb up tomorrow and see what my weight sits at around 5pm for weigh-ins. I look forward to give you all the details tomorrow.

Remember stay driven, hungry, and rise up to victory!

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16 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 7

PM cardio 





Meal 1
50g – whey iso
50g – oats

Meal 2:
6.5oz chicken
100g rice
75g Green beans cooked

Meal 3:
6.5oz chicken / 99% Turkey
100g rice
2 Quaker oat chocolate rice cakes
100g – spinach cooked

20-30 minutes prior to workout
6g Citrulline
5g Hydromax
1 scoop Animal juiced aminos
1 scoop Animal Spiked aminos
3g Creatine
1g Pink Salt
20+ ounces of water

Intra workout Layout –
1 Scoop Animal Juiced Aminos
1g Pink Salt
– 1 liter of water

Meal 4
6.5oz flank steak
100g spinach

Meal 5:
6.5oz chicken / 99% Turkey
16g almond butter
100g rice
75g Green beans cooked

Meal 6
6.5 oz chicken
20g almond butter
100g – spinach cooked

275g protein, 145g carb, 33g fat


Bowel regimen:

-3g Magnesium Citrate powder meal 1 and meal 6

– 5g fiber powder meal 1 and meal 6


Health supps

  • Animal Pak 1 scoop per day
  • Krill Oil- 500mg per day
  • Citrus Bergamont 500mg per day
  • Ubiquinol 300mg per day
  • Berberine 1000mg per day
  • ALA 600mg
  • Curcumin w/ bioperine 500mg per day
  • Vit D3 2000 IU
  • Vit K2 100mcg per day
  • NAC 1200mg per day
  • TUDCA 1000mg per day
  • Plant Sterols 2g per day
  • Animal Pak PM 1 pack 45 min before bed

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