New York Pro Prep Log: 5 days out

New York Pro 5 Days Out

Morning weight: 212.8 lbs

After my great off day from training I woke up a little lighter today. Legs still felt pretty trashed today.  I really think for me the bike doesn’t save my legs, I rather just do a slower rate on the Stairmaster. With the weight drop there was some noticeable change in tightness.

I sent pics to Matt and now its time to make a final push to come in extra tight. The plan was to go back to 45 min AM cardio and 30 minutes PM cardio. However, he dropped the intensity of the Stairmaster down from a level 8 to a level 6. This was after I communicated to him my legs feeling so heavy after the bike. On a side note, if you have a coach you have to communicate the way you feel to them, they can’t read minds! For diet I was to go back to the plan I had been following the past couple weeks, diet posted below. Water and sodium stay the same today. So, I continue my normal use of condiments and salt. Water is still around 2 gallons per day.

Mentally I am ready to do this, but I will say I am exhausted at this point. Every movement takes a lot of effort. I am not saying this to complain, but just telling it as it is. To me these are all signs I am getting really good conditioned, cause this shit is not suppose to feel comfortable.

The most challenging part of the day was my second round of posing. I trained back for an hour, then when straight to 30 minutes cardio, then right to posing after. So I was creeping up on the 2 hour mark of just straight working. I enjoy it though, if I can pose after all that, I will be very comfortable on stage.



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


Current Cardio: (same cardio as yesterday)

45 minutes AM Stairmaster level 6

30 minutes AM Stairmaster level 6

Current Diet:

Meal 1
65g – whey isolate
40g – oats

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


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

75g Green beans cooked


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, 30g Fat, 90g Carbs


Check back tomorrow for the next update!

3 comments on “New York Pro Prep Log: 5 days out

Hi John

Thank you very much for telling us your experience in this decisive week. I love your blog

One question … at this point you eliminate the supplementation pre and intra-workout


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