Dallas Europa Prep Log: 4 days out

Dallas Europa Prep Log: 4 days out

Current AM weight: 207.6 lbs

Back to some shitty sleep last night. It was okay till about 5am, but then I laid there for 2 hours till it was time to get up. Its not too bad cause I have a bunch of clients on prep text me pics first thing in the morning. So, I can just lay there and work a little bit, which makes the time go by. When I did finally get up I ended up weighing in nearly the same as yesterday, 207.6lbs, just 0.2lbs heavier. So, removing cardio and adding 60g carbs didn’t have much impact as far as weight was concerned. This is a good thing though, I am speeding up and will be able to handle more food and rest over these next few days of peak week. My physique looked great today, I just change daily. I know every day on here I say I am getting harder, but I really am!

Plan for the day was to repeat the same diet as yesterday. I did want to wait and see what my body weight was around 5pm before I added in more food for today. 5pm is my weigh in time Friday, so if I am close to 212 now I will easily make weight and I should increase food today more.

So, I started thinking about my rebound phase following this show. First thing to address is where can I add size. I know now I have a little room to grow and still be able to make weight. Assessing my physique I would like to see more lat width, I think thickness is good. Rear delts are good, but anterior and lateral delt heads could be more developed. I don’t have wide clavicles and I have good thickness, so I think width would be a good addition. My chest has improved a lot and legs are a strong point, so I will hold volume the same and if not decrease slightly on legs. Just started to get the brain storm working, I like to jump right back on it post show.

Training was just okay today. I have felt really light all day and I have a feeling I am speeding up more today. I only got a mild pump, which is off compared to yesterday when I had the same amount of carbs and the pump was very good. I am thinking adding some extra carbs and fats at night would be the right decision. I weighed in at 5pm at 211.8lbs. This is nearly 2lbs lighter than yesterday, so I added 20g cashew butter to meal 4 and 100g white rice to meal 6. There is no special reason for these food choices outside of them digesting well. Renee has been making all kinds of nut butters, which is amazing. So, I have been rotating almond butter and cashew butter with meals.

Current diet and regimen posted below.

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

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4 Days out plan




SODIUM: normal condiments, sea salt all meals

DIET today:

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

Meal 2
40g protein – whey iso
60g – oats

Meal 3:
6oz chicken, cooked wt
1oog Krusteaz Pancake Mix, dry measurement (75g carbs)
100g – spinach cooked

20-30 minutes prior to workout
12 oz black coffee
6g citrulline
1 scoop Animal Juiced Aminos

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

Meal 4:
6oz chicken, cooked wt
100g white jasmine rice, cooked wt
75g Spinach cooked

Meal 5:
6oz chicken, cooked wt
45g oats, raw measure
20g almond butter
75g Spinach cooked

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

250g protein, 195g carb, 37g fat


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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