New York Pro 2018 Prep Log: 10 days out

New York Pro 10 Days Out

Morning weight: 216.8lbs

Well I finally hit a new weight low! The weight change is definitely reflected in my conditioning too. I am really happy with this look. Just have 4.8lbs left to go to make weight. Took some gym pics after cardio for a change of scenery and they just looked pretty gnarly lol!

Matt had me run the same diet and cardio plan as yesterday again. The current plan is working great, so no need to change something that is working. I was a little concerned today cause it was my ham and glute training day and to do two 45 minute cardio sessions I anticipated being very taxed. I also had in my mind about the large calorie deficit it was going to cause and likely really pull my weight down the next day.

These cardio sessions are still always challenging. It is purely mental at this point, I can handle it physically. I do a lot of visualization while I do my cardio and try to see myself winning my show and being peeled to the bone. I remind myself this is the work that must be done to be a champion. Champions do what others aren’t willing to do. This though process gets me through every minute on the Stairmaster. I have been listening to a lot of motivational speeches on YouTube during the entire cardio span, it helps big time.

After cardio session one was down I next had my weight training to take care of mid day. I decided to use the Neufit machine and just hit three exercises. The machine works the muscle a lot harder so the volume need was a lot less. It went like this:

Smith Wide Stance Squats: 2 work sets: 8-10 reps failure

DB Stiff leg Deadlift: 2 work sets: 8-10 reps failure

BB Glute Bridge: 2 work sets: 8-10 reps failure

That was it and I fried them. However I have the machine set on a rehab setting so it really activates the muscle hard but limits muscle soreness, perfect for this week since I am doing so much cardio.

I had a client cancel on me after that, so instead of wait and I have my meal I just jumped right into my second 45 minute cardio session. Damn legs felt numb after this one. Its such a strange feeling my legs feel so light yet exhausting to move them. Either way I though this day was going to really kill me, but I handled it. It just shows how mental this whole thing is. If you can conquer the mind you can take yourself to another level.


Current Cardio: (same cardio as yesterday)

45 minutes AM Stairmaster level 8

45minutes 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
15g – MAC nut or olive oil

100g – fresh greens cooked

Meal 4:
7oz chicken / 99% Turkey
100g rice
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 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, 90g Carbs


Check back tomorrow for the next update!


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