Dallas Europa Prep Log: 1 day out

Dallas Europa Prep Log: 1 days out

Current AM weight and pics: 206.8 lbs

Sleep was absolutely terrible last night. I felt like I woke up every 1 1/2 hours to pee. Which, in actuality is probably right cause I dropped 7lbs over night. The 1/4 tab of 37.5/25mg  Dyazide was perfect to bring my weight to a very good spot. So, now I can eat and drink all the way up to weigh ins without having to restrict. I looked incredibly crisp and by far the most dug out I have seen my glutes. My chest was pretty flat though, which was not a concern since I have the time to fill out.

So I laid out a tentative plan, which was very close to what I actually did end up doing for the day. This plan was a combination for the experience on my trial run on diuretics, my refeed days, and watching my weight change from AM to PM leading up to this peak week. This is why it is important to monitor all these variables, so once you get to show day there is less guess work involved. Today I will go meal by meal and monitor my pictures and weight and see how I progress. I plan out water specifically with each meal and between meals. I usually get in about 2 gallons per day, so I divided that amount out into 6oz with meals and 30oz between meals, assuming 7 meals per day. This fluid amount will change if I am not seeing my weight and fullness rise up like it should. Sodium is one variable I won’t mess with much. Today I plan to continue to salt all meals as normal. This is mainly due to the fact that dayside prevents sodium reabsorption in the kidney, so the diuretic is handling sodium balance. Based on refeeds I know 35og of carbs fills me out well, however I have been speeding up metabolically this week and aim to hit around 400g for the day. For the Dyazide I planned to take another 1/4 tab if needed around mid day based on my weight.

So that was the plan to start the day. You can see in my diet below I marked my weights at various times, so you can see how I was responding to the plan. Everything was going according to plan till after meal 2. My weight had come up 2 lbs, but then started dropping back down. I was about an hour away from my next meal, so I decided to add in just a rice and cashew butter snack to get some extra food in. That did the trick and brought my weight up to 210 prior to meal 3. Ideally, I want to float between 210-212 prior to weigh in, so I went ahead and took another 1/4 tab of 37.5/25mg Dyazide to make sure I kept dropping water and could keep fluids and foods intake up. Meal 4 came and my weight was up to 211.4, which was perfect, since I had about an 1 1/2 hrs before weigh in. I weight out my food to be 0.8lbs, so I wouldn’t go over 212.0. I decided to just sip water after the meal until I weighed in.

Pics prior to meal 4-211.2lbs

It was pretty nostalgic headed to weigh ins having competed in Dallas two years ago at the same show. I won that show as an amateur, so its cool to come back as a pro. Ed and Betty Parisio, the show promoters, do such a great job at treating us like we are actually pros and catering to us. They make the whole competing experience relaxed and fun, I would highly recommend the Europa show if you haven’t been. I forgot how massive this venue was, 800,000 square feet. It was filled full too, no wasted space in this place either.

I weighed in at 211.2, which is perfect. So, first thing was to get a good amount of fluids in. I started working on 30oz of fluid as I headed over to tanning for a second coat. Meal 5 I wanted to go more calorie dense and weight was no longer an issue, so I added in a donut to the meal. The nutrition facts were 60g of carbs and 15g of fat, not terrible for a donut. Glad I added in the donut cause when I got back to the apartment I was only 211.6, I had anticipated a large weight jump. After knowing this I bumped up meal 6 to include a muffin from Whole Foods, which by the way are huge and delicious. This meal got me up to 214lbs. For my final meal I wanted something pretty heavy, so I could hold more fullness overnight and no have such a large weight drop. I pulled out the rice and almond butter and added in some French fries from a steak house near by. The fats and sodium, should slow down the weight loss and keep my full overnight. The main concern with doing food like this is bowel function. You need to keep the GI tract moving, so you don’t bloat at all. I am using Colace and Dolculax through out the day to help keep bowels moving and its working great. My final weight for the day was 216.6lbs. I gained 10lbs since the morning and finally felt full, chest was popping more. I took a final 1/4 tab 37.5/25mg Diazide and off to bed I went.

Pics prior to bed 216.6lbs

Tune in tomorrow for my show day plan.

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/

1 Days out plan




*condiments and salt all meals

*fluid in meal plan

Prior meal 12oz water (3g mag citrate)

Meal 1 7:00am
30g protein from whey
60g oats raw measure
1 rice cake
20g almond butter
16oz with meal (coffee and cooking)

Between meal 30oz- 208.6lbs

Meal 2: 10:15am
4.5oz  chicken
140g white jasmine rice
50g banana
50g spinach
20g cashew butter
6oz water

Between meal 30oz-208.2

140g rice
50g banana
20g cashew butter
10oz water

12:45pm- 210.2lbs

Meal 3: 1:00pm
4.5oz  chicken
180g white jasmine rice
50g spinach
20g cashew butter
6oz water
1/4 tab 37.5/25mg diazide

Between meal 40oz

2:30pm tanning

Meal 4: 3:30pm- 211.2
4.5oz chicken
180g white jasmine rice
20g Cashew butter
No water

Between meal 10oz

5:00pm weigh in- 211.2

After weigh in 30oz water

Meal 5 6:30pm
4.5oz chicken
240g white jasmine rice
20g almond butter
1 donut
50g spinach
6oz water

Between meal 40oz

7pm tanning

7:30pm: 211.6

Meal 6 8:00pm
4.5oz chicken
240g white jasmine rice
24g almond butter
1 muffin
50g spinach
6oz water

Between meal 40oz

10:00pm- 214.6lbs

Meal 7 10:30pm
4.5oz chicken
10oz French fries
1/4 tab 37.5/25mg Dyazide
6oz water

Pre Bed weight: 216.6lbs

220g protein, 500g carb, 105g fat

Total water: 235oz (~1.8 gallons)


Bowel regimen:

-3g Magnesium Citrate powder meal 1 and meal 6

– 5g fiber powder meal 1


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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