Dallas Europa Prep Log: 7 days out

Dallas Europa Prep Log: 7 days out

Current AM weight: 209.8 lbs

Another magical night of CBD oil. Last night was even better sleep. I got a solid 7 hours of sleep, still waking up to pee twice, but I was able to go right back to sleep. Unless you are on prep or have been there you won’t understand how miserable it is to lay there in bed wide wake, especially if hunger starts kicking in. I woke up today pretty excited thinking about in 7 days I will be up on the stage to redeem my poor showing New York and another chance to get to the Olympia. This will also be my last leg day, which my leg days are fucking brutal and I love it, but a break is nice. Stepped on the scale at 209.8lbs, exact same weight as yesterday, but an even better look. I wanted to show ya’ll want I do everyday comparing pics. If you look above I posted my rear double on the left from yesterday and the same shot from today. I like to focus on this pic cause I usually get flat first in mid traps and the fat on my glutes is the last to go. So, these pics are the same body weight, but its easy to see my traps have more detail and popping harder than yesterday. Also, my glute lines look deeper today.

So, the plan for today was simple, I would do the same thing as yesterday. If you have something that is working well, don’t change it. I will be training legs, so I might suck down more today, but the next day will be my complete rest day and balance that out.

I still did the same 35 minutes on the stairmaster today. I really visualized walking on stage and going through my routine, just being an undeniable champion. I visualized winning and could feel the emotion it would bring. I do this almost every day during cardio. It keeps me focused on my “why” and keeps my mind positive on being a champion. Visualization is so important you have to see yourself accomplishing the task to actually do it.

I had a client come in town and trained with a friend for my last leg day. I am really fortunate to be surrounded by so many motivated and good hearted people. Shout out to Cody Black for giving my the final push I needed on my last leg day. We killed that workout. I don’t change a thing for my peak week on training. What built the muscle in the offseason is what you need to keep doing to make it stay during prep. Why would you all of a sudden do pump workouts? To deplete more? Hell I already am depleted I only eat 135g of carbs per day. The only thing I might change is backing of volume if needed and weighing out exercises that might provide too much risk the last week. So, I might opt out of back squats and rack pulls for a movement more controlled and direct.

To end the night Renee and I are having a date night. I have tried to be better about this on prep and you should to with your loved one. They sacrifice right along with you and a little time for them goes for. So, I have been searching San Antonio for all kinds of different coffee bars for our date. Its not super extravagant but when walking is exhausting and you can’t eat it boils down to sitting some where with a calorie free drink and talking, which is really nice.

Current diet and regimen posted below.

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

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7 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 8

PM cardio 




7 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
140g 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
100g white jasmine rice, 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, 135g 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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