Dallas Europa Prep Log: 14 days out

Current AM weight: 212.0lbs

I woke up today 0.2lbs lighter than yesterday, but this was after my 360g carb refeed day. This made a lot of sense to me since I doubled the dosage of the diuretic and was able to come down to about the same weight. I also looked really tight and much fuller. So, I know have an idea for a tentative plan for weigh in and show day. I am will stick to the higher dosage of diuretic Thursday and Friday night and just judge during the day if I need to take any to keep weight down as I eat and drink leading to weigh ins.

I went to the gym and knocked out my cardio and one thing I noticed is my knees are getting achy. It has only been the past 2 days, I think just training with diuretics in your system keeps you really dry and not lubricated as well. Today is quad day so, I will just have to be mindful of that.

For the diet today I went back to my normal plan I was running for the past few days. Yesterday should be my last refeed day and I will continue pushing and get my weight down to 207ish from here.

Leading into training I was dragging ass, I think just staying up a little later for that movie threw my sleep for a loop, but no worries I still turned it up. I have to much on the line to half ass anything, so I pushed it really hard on quad day. Strength felt on par and pump was pretty good from the food from the previous days. Post training I worked on posing and adjusted several of my shots for the better. Really excited to show these poses in Dallas.

I look forward to my rest day tomorrow.

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

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

14 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 7

PM cardio 

N/A

TRAINING TODAY

FRIDAY: QUADS

14 Day out DIET day:

DIET:

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
NO CARBS
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

Supplements:

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