Dallas Europa Prep Log: 10 days out

Dallas Europa Prep Log: 10 days out

Current AM weight: 210.0lbs

This was another bad night of sleep. I woke up at 3 am super hungry, which gave me a guess I was going to have a big weight drop when I finally got up. Sure enough at 7am I got on the scale and was 210.o! I was happy to see some weight pull off and just looking in the bathroom mirror I immediately saw more tightness all over. In my pics, all my lines were dug in deeper. I post that side chest so you can really see how deep my IT band is dug out. So, the diet change yesterday was a good move. So, the plan for today was to do a repeat of yesterday. I was going to train hams and glutes which is a very taxing day, so I knew the deficit would be larger. I decided to add back 20g of almond butter to one meal. I think this will help with satiety, preventing such a large deficit, and not hinder depleting down. Cardio I kept the same.

Renee and I went house hunting right off cardio again. We have a few new builds we wanted to see. I have about zero patience listening to these sales reps just talk on and on about stuff. I just want info to the point. We ran around doing that until it was time to train.

For training I had a client come and hit legs with me. He trains hard and is down to push the intensity. We both push each other and it made for a really good session. This was my second to last leg day so I push intensity but keep volume dialed back some. I am not trying to run my legs into the ground, but still give them an adequate stimulus for the muscle to hang around. So, I adjusted my plan and pulled out one straight set and changed a double drop set into a high rep straight set. I’ve said it so many times maintaining training intensity (the load/weight) is the most important aspect to holding muscle and if you do that you can reduce training volume up to 1/3 what you did when you started prep.

Post training it was back to the house hunt. Damn this house shopping is exhausting, there are just so many options. The good news is we narrowed it down to the builder we like and two floor plans. So, we are getting close! We are total meat heads at heart cause one bedroom we are trying to put a stair master and mirrors for posing and another room is going to be an office for client work. This woman truly is my match on every level, love her so much.

The day finally was complete and I felt wrecked after low calorie leg day and San Antonio heat. Off to bed I go!

Current diet and regimen posted below.

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

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10 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 8

PM cardio 




10 Day out DIET day:


Meal 1
6oz flank steak, cooked wt
100g spinach

Meal 2
40g protein – whey iso
50g – oats

Meal 3:
6oz chicken, cooked wt
135g white jasmine rice cooked wt
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:
6oz chicken, cooked wt
75g Spinach cooked

Meal 5:
6oz chicken, cooked wt
20g almond butter
75g Spinach cooked

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

250g protein, 95g carb, 37g 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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