Dallas Europa Prep Log: 9 days out

Dallas Europa Prep Log: 9 days out

Current AM weight: 209.0 lbs

Last night was the best sleep I have had in weeks. I think the hard leg day just exhausted me so much that I finally knocked out and got a solid 8 hrs of sleep. I still woke up twice to pee like normal, but I actually could fall right back to sleep. When I did finally get up and weight in not to my surprise I hit the lightest weight I have been all 23 weeks I have been on prep, 209.0. Visually, it was clear as day too. All my lines are dug in deeper and more lines coming through. I am for sure flat, but that is just the way it needs to be to keep getting the fat off and be able to make weight. I am really happy with this look and I think I can keep refining this look and might not need to drop much more weight at all.

The plan for the day was to keep cardio the same. But, since I dropped another pound I did feel like I could bring some carbs back in to stay a little fuller, but I don’t think it will really impact weight drastically. I add 30g of carbs immediately post training. I have been having all my carbs in my 2 meals prior to training and I do feel fueled for my training session and I don’t burn out. So, post training was a good spot to replenish glycogen and aid some recovery. All other aspects of the plan I kept the same. I do have to say cardio was damn hard this morning though. I know it was from just training legs and having to do the stair master the next day, but it really pushed me. But you need to know if it isn’t challenging you then it probably isn’t going to be changing you. Cardio should be pushing you during every session, but you also need to know what is the limit to not run into the ground. Usually when my legs starting feeling really heavy like concrete and performance drops in the gym I know its time to pull back. I think the smartest thing I did this past prep was add in that complete off day from cardio and weights. Right when I am feeling beat up, my off day really regenerates me quite a bit.

This week I was a little ambitious and booked too many clients to train. I have never been this lean and it really challenges me at every moment. Having to stand in the gym and load weights for clients is not ideal for being close to a week out. I have put so much into this prep, I just went ahead and cancelled all my training sessions for the rest of the week. I also have been putting more focus to my online clients as that is what I really want to do anyway.

Back training today was a challenge, but I put the hammer down on it. There was just no pump happening. I could still push good weight, but minimal pump from being flat. Its all good, just part of the process.

One thing I am trying to night before bed is CBD oil. It stands for Cannabidiol, an active part in marijuana that has no psychological effects, but has effects on decreasing inflammation and reducing anxiety. I will give the full report on it tomorrow.

Current diet and regimen posted below.

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

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9 Days out plan

AM Fasted Cardio: 

1 AM session  @ 35min on stairs level 8

PM cardio 




9 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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