New York Pro Prep Log: 9 days out

New York Pro 9 Days Out

Morning weight: 214.2lbs

This night of sleep was really rough. I woke up dream about white chocolate macadamia nut cookies and of course I had to pee. It was 3:30 am and I was wide awake until it was time to get up at 6:30am. Then I am laying in bed thinking about how tired I will be for my soon to come climbing a billion stairs on the step mill. But positive thoughts!

I did have a huge weight drop overnight though and weighed in at 214.2. I lost 2.6lbs since the previous day and now my glutes are really coming to life.

With weight coming down at this rate I spoke with Matt and he wanted to practice what foods we might use after we make weight in New York. See coaches orders were to add 75g of carbohydrates to my preworkout meal from a low fat pancake mix. Needless to say I was ecstatic add the though of more food let alone pancakes.

My morning cardio session was about the same as always, 45 minutes of torture. But something about the pain during it makes me feel accomplished. For me, its the hardest part of prep and its where I feel like it gives me a chance to beat the competition. Its easy to slack on cardio and lean all over the stair master and turn it down a level when it gets hard.

It got close to training time and I downed my pancakes. It was a mix that you just add water to and I think I added too much. I ended up with 7 pancakes that were pretty light. The idea is to get a food that is dense and digests well and causes no bloating. Even though my food volume was high it digested great. I was able to consume 100g of carbohydrates total in that meal and my stomach still felt flat. So, we now have a good potential food to load with on show day.

Back training went really well too. Even with the carbs my energy is still pretty low. Could have been the sleep or still just being depleted. Regardless I put the hammer down and matched my weight and reps from the previous session. After training I sent Matt some more pics to assess fullness and the response from the pancakes. I got coaches approval it was a good food choice.

The highlight of the day more than the pancakes was reducing my cardio down to 30 minutes PM. I still anticipate another good weight drop tomorrow. Now off to bed and hopefully some solid sleep!

Current Cardio: (same cardio as yesterday)

45 minutes AM Stairmaster level 8

30 minutes PM 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 Green beans cooked

75g carbohydrates from Low fat Pancake Mix

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, 165g Carbs

Check back tomorrow for the next update!


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