Dallas Europa Prep Log: 12 Days out

Dallas Europa Prep Log: 12 days out

Current AM weight: 212.0lbs

I had some pretty solid sleep after taking another great sleep concoction. However, I still woke up at 212.o after my rest day, which is fine. To take a full day off training and cardio and maintain weight is great for me considering I have a weight class to make. So, today it is time to start sucking down more. Based on my rest day and not having any exercise at all and maintaining weight it makes sense to run the same plan. With cardio and training added in I would anticipate a drop and improvement in conditioning for tomorrow. I am trying to lay out my though process here for all those who do coach themselves or others. One thing I do want to change since it has still been positive was dropping protein intake and replacing carbs again. I am easily maintaining muscle with this amount of protein and its more beneficial to give myself a carb source for training since calorie intake is low. Don’t be scared to lower protein. This amount is still ~1.2g/lb of body weight off near lean body mass.

Training was pretty hard today to be honest. I felt drained all day even with the addition of carbs. Just standing between sets was so taxing, but don’t misconstrue my efforts in work sets. During every work set I don’t focus on what I have to do next or after training. I focus on each rep and tell myself give everything, leave nothing on the table. Every set I give every a bit of effort I can. I can deal with exhaustion between sets, but to be next level you must turn it on for every work set.

One fun thing I did do today was go house shopping with Renee. Prep or not we have to do adult stuff. But I can’t stay another year in an apartment, so we got to look at some new homes and think more about the future. Lots of exciting stuff is going to happen this year. You make your life the way you want it, that is a choice.

Current diet and regimen posted below.

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

For coaching services click here: https://www.j3sportsrd.com/services/

12 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 8

PM cardio 




12 Day out DIET day:


Meal 1
40g protein – whey iso
50g – oats

Meal 2:
6oz chicken, cooked wt
100g white jasmine rice, cooked wt
75g Green beans cooked

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 flank steak, cooked wt
100g spinach

Meal 5:
6oz chicken, cooked wt
16g almond butter
100g white jasmine rice, cooked wt
75g Green beans cooked

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

250g protein, 165g 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


2 comments on “Dallas Europa Prep Log: 12 Days out

This is absolutely amazing information sir and pleas know it is truly appreciated. I’m not sure how at 212 you are looking 10x better than New York as far as that hard ass grainy look but you guys are definitely doing it Bro!!! Super excited to see what you bring to Dallas. All I know it’s going to be hard to beat if it looks anything like these pics!!!

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