New York Pro Prep Log: 7 days out

New York Pro 7 Days Out

Morning weight: 212.4lbs

This was an unexpected weight drop today. I knew I would drop, but not this much. Its pretty cool to finally see 212 on the scale. Its been a battle and I dropped 8lbs over 4 days. Incredible changes in conditioning over those days. It gives me some relief and now the focus is on refining the look and pulling back slightly.

Matt wanted to try the pancake meal again prior to training, but add some jam into the mix. Since today is my last quad day he also cut out PM cardio.

Cardio at this weight was hell. It really challenged more than any day, but the grind is worth it. I think you have to be a slight masochist to love this sport, so guilty as charged. I know people think I am crazy cause I loop an exercise rope around the stair master and lean back with it so I can use more glutes. Then I listen to my motivational speeches and keep my eyes closed the entire time. Renee told me yesterday some guy was trying to talk to me and I had no idea, he just walked off in confusion.

So, this pancake meal was awesome. I did a better job making them more dense so I didn’t have as many to eat. The real test is if you can train on pancakes, rice, chicken, and spinach then you should be good for the stage. For this leg day I used the Neufit machine. It is the safest way to train the last week of the show. The signal it sends overrides the muscle spindle and prevents a muscle from tearing. It also increases tension in the muscle and 100% activates fibers. It also gives the muscle a full opened up look after. Its really is everything you want for bodybuilding. It only took 6 work sets to stimulate legs hard. Hacks, leg press, leg extension and done!

Pancake meal was a success, gave a good pump and no bloating.  I went through some posing after training and I could still pull my waist way down. So looks like I have pancakes to look forward to NY!

The rest of the day I have been drained though. Its just hard being at this body weight. It can make you very lazy and hard to gather thoughts. Even typing this I probably sound like an idiot, but have some grace for me its peak week.


Well off to bed! Remember stay driven, hungry, and rise up to victory!


Current Cardio: (same cardio as yesterday)

45 minutes AM Stairmaster level 8



Current Diet:

Meal 1
65g – whey isolate
40g – oats

Meal 2:
7oz chicken / 99% Turkey
100g white jasmine rice cooked
75g Green beans cooked


Meal 3:
7oz chicken / 99% Turkey
100g rice

75g carbohydrates from Pancake mix + 20g Jam
75g Green beans cooked

20-30 minutes prior to workout
5g L Citrulline
3g leucine from EAA mix
3g Creatine
2g Pink Salt
20+ ounces of water

Intra workout Layout –
3g leucine from EAA mix
2g Pink Salt
– 1 liter of water

Meal 4:
7oz chicken / 99% Turkey
15g – MAC nut or olive oil

100g – fresh greens cooked

Meal 5
9oz – fresh white fish cooked (mahi, sole, cod, tilapia (WF brand)
100g green beans cooked

Meal 6

7oz Flank Steak

100g spinach

Macros: 300g Protein, 22g Fat, 175g Carbs


Check back tomorrow for the next update!

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