Pre-Contest Log: Shredding for the Stage

[RickRock13]

Changes as of today:
- No carbs today until Saturday like I did last week
- One cardio session added per week
- Also, +5min on cardio

Today is an off day, depending on how I feel I might go ahead and do cardio today...we'll see

Good luck with the no carb...lol. I'm actually putting my contest prep on "pause" for tomorrow through Monday. I'm getting on a plane to visit my brother out in Cali, so my diet won't exactly be on point for a few days. It will be balls to the wall killing it when i get back though. Is beer a fat burner?...lol

 

[psizzle_8]

Hey, like I've told you, I've taken surprisingly well to the no carb days...my body settles in my the last day, then I'm starving with my first reload day. I feel tighter and leaner on these days...bring it on lol

As for your pause, honestly, I don't see it hurting you. You're WAY ahead of the game, I feel like you came out of the womb being unhumanly vascular, so I don't see it doing much...you're probably gonna look full as hell, maybe gain a little, your body can definitely handle it. Plus, remember, physique isn't into vascularity like bodybuilding...this is a good plan in my opinion

 

[psizzle_8]

Today was an off day

Diet:
Meal 1
3 whole eggs
3 egg whites

Meal 2
1 scoop protein powder
75g liquid egg whites
12g olive oil

Meal 3
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)

Meal 4
Same as meal 2

35 min HIIT cardio

Meal 5
3 whole eggs
3 egg whites

Water intake around 1.8 gallons

 

[psizzle_8]

Today was Back day.

Reps were increased again...all upper body work I now do 15 reps. So I wasn't focused on increasing my weight like usual, more so keeping it at where I had it with the new rep count

Bent over DB rows - 25lbs
Lat pulldowns - 80lbs
Seated cable rows - 70lbs
Pull-ups on weight assist machine
Reverse lat pulldowns - 70lbs
Standing row - 27.5lbs
Straight arm pressdowns - 30lbs
Single arm bent over cable row - 40lbs
Hyperextensions
Repeat circuit 3x

Also, per my coach, I've added something new. After each circuit, I hop on a bike, do an all out sprint of 3min30sec, and slow for 30 seconds. I tried lol today I did sprint for 1 min, slow for 30 sec, sprint for 1 min, etc. til I did the time he requested. I will be doing this with every workout, with the goal of doing the full 3min30sec he originally said. A nice addition and a great burn.

Diet:
Meal 1
3 whole eggs
3 egg whites

Meal 2
1 scoop protein
75g liquid egg whites
12g olive oil

Meal 3 (pre workout)
1 scoop protein

Meal 4 (post)
1 scoop protein

Meal 5
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)

Meal 6
3 whole eggs
3 egg whites

Water intake about 1.8 gallons

 

[psizzle_8]

Dragging ass today lol...these no carb days are getting tough since I'm starting to reduce carbs on my normal days

Start back on them tomorrow, but we are reducing them AND the frequency of which I'm eating them throughout the day the next few days.

Oh, and I also started taking N2Flame today, a fat burner from Needtobuildmuscle.com. We shall see how this goes.

 

[psizzle_8]

Shoulder day

Seated military press - 50lbs
Side lateral raise - 15lbs
Front raise - 10lbs
Bent over rear delt raise - 15lbs
Upright row (cable) - 60lbs
Cardio burst
Repeat circuit 3x
Finished with steering wheels, 3 sets of 12 each, then until failure.
Finished with cardio burst afterwards

Diet:
Meal 1
3 whole eggs
3 egg whites

Meal 2 (post)
1 scoop protein

Meal 3
1 scoop protein
75g liquid egg whites
12g olive oil

Meal 4
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)

Meal 5
Same as 4

35 min HIIT cardio

Meal 6
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)

Water intake ~1.6 gallons

 

[psizzle_8]

Weighed in at 199.4lbs this morning, making my total weight loss to date about 20lbs since beginning on 1/17.

Carbs are reintroduced today, also following a specific meal plan for today & tomorrow, then a different one for Monday & Tuesday.

With all the cardio I'm now doing (35min HIIT 4x a week, cardio burst between sets every day), I have no doubts I'll reach my goal (180s at least, 170s is my ultimate goal)...or at least come damn close. All I know is I'm working my ASS off (literally) daily in the gym and with cardio, and I'm following my meal plan to a perfect T. So whatever happens, I know I am doing my absolute best.

 

[qkcam]

congratulations on the 20lb weight drop! that is great.. i am at 196 trying to lose 20.. working on food.. but need to do more cardio.. it is hard work to keep/gain muscle and lose the fat.. scale becomes tricky for me. good job!

 

[psizzle_8]

Thank you. It's all about diet, girl. No matter how hard you train, you need to be eating right and drinking enough water, that's the key

 

[caligirl85]

Great job!! And really awesome on the loss too. Keep killing it!