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Pre-Contest Log: Shredding for the Stage

  • Thread starter Thread starter psizzle_8
  • Start date Start date
Rick, buddy you'll do awesome. You know I've always been a fan of your physique. Just keep in mind how naturally vascular you are, some say it's marked down with mens physique shows, I know it is with women
NPC News Online
^^ here are the npc rules and regs. Maybe we will do a show together one day! :)
 
psizzle_8 said:
Yes I took start pics. I'll upload some on here eventually lol

For now, here's a little mini update:
2nq7ad3.png


Left pic: Around the 17th
Right pic: This morning upon waking

Starting weight was ~212, I'm at 204 as of today

Yes, I am feeling some changes. Lost a lot of water during this first week
Click to expand...

Wow. I would have nvr pegged you to weigh so much....pics look great! Keep it up you're almost home!!!

Sent from my DROID RAZR using EliteFitness
 
psizzle_8 said:
Rick, buddy you'll do awesome. You know I've always been a fan of your physique. Just keep in mind how naturally vascular you are, some say it's marked down with mens physique shows, I know it is with women
NPC News Online
^^ here are the npc rules and regs. Maybe we will do a show together one day! :)
Click to expand...

Yes, its something I have thought of....which is why I'm hesitant to add some things like Anavar or masteron in that will only enhance the vascularity/hardness and make it more pronounced. I may just cruise on test only to hold my current size to the show....I don't know

Would love for us to do a show together someday. You never know! At least we can support each other through prep for now ;)
 
dusteefartz said:
Wow. I would have nvr pegged you to weigh so much....pics look great! Keep it up you're almost home!!!

Sent from my DROID RAZR using EliteFitness
Click to expand...
Yeah, in the gym guys would guess the 180s. Very flattering lol but I've got quite a bit of mass on me. And thank you very much!!
 
RickRock13 said:
Yes, its something I have thought of....which is why I'm hesitant to add some things like Anavar or masteron in that will only enhance the vascularity/hardness and make it more pronounced. I may just cruise on test only to hold my current size to the show....I don't know

Would love for us to do a show together someday. You never know! At least we can support each other through prep for now ;)
Click to expand...
You could always do lighter weight bodybuilding. I def see what you're saying though about the differences in % bodyfat each class requires you to get to. You'll do great whatever you decide, you know I'm a Rick fan lol

And yes, as you know the support means a lot! We got this ;)
 
psizzle_8 said:
You could always do lighter weight bodybuilding. I def see what you're saying though about the differences in % bodyfat each class requires you to get to. You'll do great whatever you decide, you know I'm a Rick fan lol

And yes, as you know the support means a lot! We got this ;)
Click to expand...

I could do middleweight easy, but I don't know that I want to diet that hard to get down to 3-4%, and I really need a good 5-8 more lbs of muscle to be at the top of that class.

Just going to stick to MPD for this first show. I think I have a very good shot at doing well in that class as long as I get my prep done right....and I don't see that being a problem.
 
You'll do awesome as always my friend. I look forward to sharing experiences and pics!
 
I've got THE fever. Egg whites are pouring from my eye sockets already :o ..... lol jk Okay, so Psizzzz, how long is cooked chicken good to sit unrefrigerated?? How was leg day?
 
Quit whining lol

Do not leave meat out. Chicken will harden and get nasty anyway, when I have some leftover I immediately put it in the fridge

Leg day was awesome. I completely worked my ass off. I'll do my daily post in a few hours or so
 
Keep killing it girl

How's the rec for your workouts? Might be doing some night classes soon and will have a new I.d.
 
Thank you for stopping by, girl!

I like circuits, too. For my goals, it's a good fit.

I am being coached. Sending you a PM with info now. :)
 
Today was LEGS

Squats - 70, 65, 65lbs (due to the pinch)
Leg press, single leg - 90lbs
^^ like I told my coach today, I'm LOVING how my legs are looking doing leg presses lol...never had a teardrop muscle, looks like I'm getting one :)
Forward lunges with 10lb plates
Lying leg curl - 50lbs
Abductions - 70lbs
Addictions - 70lbs
Calf raises - machine: 80lbs, seated: 90lbs
50 reps standing free squat
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post)
1 scoop protein
10oz cran-apple juice

Meal 3
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

Meal 4
Same as 3

Meal 5
1 scoop protein
75g liquid egg whites
19g olive oil
300g orange

Meal 6
30g protein
50g liquid egg whites
1oz natural peanut butter

Water intake 2 gallons

Worked my ASS off today. Amazing workout. 2nd rep though doing squats I felt a pinch in my quad, I aggravated one of my muscles in my thigh. Cancelled cardio tonight, gonna take it easy til tomorrow
 
Today was CHEST day.

Bench press - 80lbs
Machine pulley press - 60, 70, 60lbs
Cable fly - 35lb (each side)
Cable one arm press - 35lb
Push up with hands on bench
Machine fly - 70lbs
Dips
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (pre workout)
1 scoop protein
7oz apple

Meal 3 (post)
1 scoop protein
10oz cran-apple juice

Meal 4
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

Meal 5
1 scoop protein powder
75g liquid egg whites
19g olive oil
300g orange

In about an hour:

Meal 6
30g protein
50g liquid egg whites
1oz natural peanut butter

Water intake will hit 2 gallons by the end of my last meal later

Changed it up a bit today, only had one salad meal, kept it lighter, seeing how I feel with that. So far so good. Not planning on doing cardio, if I do I'll edit.
 
hey p, where are these progress pics...Im dense and didn't find em


Im cheerin ya on...while gearing up to compete in bikini...I figured my ass was too big to make figure a goal this year..lol
 
Page 10 silly. Post #94

And you could do it, it's only BARELY February!
 
Today was an off day

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2
1 scoop protein powder
75g liquid egg whites
19g olive oil
300g orange

Meal 3
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

Meal 4
Same as meal 2

25 min HIIT cardio

Meal 5
30g protein
50g liquid egg whites
1oz natural peanut butter

Water is around 1.5 gallons so far, by the time I'm done studying and preparing tomorrow's meals I will reach my daily goal of 2.
 
My hands are clapping for you, psizzle8! I know you will be special for your contest. Your picture looks like you are ready now! You look terrific. Good luck to you. I can't wait to see how it goes for you. --Your friend, Wontonsupe.
 
Thought this would be funny to share...

2m4o934.jpg


Asking my professor to go to the bathroom so I can sneak one of my meals = dedication. lol
 
Yeah, my lab doesn't allow food, so I run to the restroom when it's time and scarf it down. One day someone's gonna walk in and be like 'uh....' lol
 
psizzle_8 said:
Yeah, my lab doesn't allow food, so I run to the restroom when it's time and scarf it down. One day someone's gonna walk in and be like 'uh....' lol
Click to expand...

Your picture is cute and funny at same time. I have same bowl. It makes me sad that your booss doesn't let you take lunch or anything? Thats wrong. You should tel them you need to eat, you have comp. to do. You should be able to eat anyway psizzle. You go girl cuz you are strong! :)
 
In my other classes I can usually sneak my apples and oranges with my shakes, but when I have my lab, food and drinks aren't allowed. It's not a big deal though, I make the best of it and get it done lol
 
1.31: This was supposed to be back day, but I accidentally did shoulder day. lol was just one of those days.

Overhead DB shoulder press - 50lbs
Side lateral raise - 20lbs
Front raise - 15lbs
Bent over rear delt raise - 15lbs
Upright row (cable) - 60lbs
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (pre workout)
1 scoop protein
7oz apple

Meal 3 (post)
1 scoop protein
10pz cran-apple juice

Meal 4
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

Meal 5
1 scoop protein
75g liquid egg whites
19g olive oil
300g orange

25 min HIIT cardio

Meal 6
30g protein
50g liquid egg whites
1oz natural peanut butter

Water intake was a little under 2 gallons

Sorry for the delay. I'll post today's workout this evening
 
Today was Back day.

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

During my last set my rest period got up to maybe a minute between some exercises...there was a class in the gym today, a bunch of clueless girls got me to basically train them and make sure they were doing everything correctly...as a trainer, I'm too nice to say no to some training lol

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post workout)
1 scoop protein
10oz cran-apple juice

Meal 3
1 scoop protein
75g liquid egg whites
19g olive oil
300g orange

Meal 4
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

25 min HIIT cardio

Meal 5
Same as meal 4

Meal 6
30g protein
50g liquid egg whites
1oz natural peanut butter

Water intake 1.5 gallons...this is gonna be my new max, not gonna strain for 2 anymore
 
Today was ARMS day

Biceps:
DB curls - 25lbs
Machine curls - 50lbs
Cable curls (single) - 30lbs
Seated bar curls - 45lbs
Reverse cable curls - 50lbs
Repeat circuit 3x

Triceps:
Overhead DB extension - 20lbs
Dumbbell kick backs - 10lbs
Rope pressdowns - 60lbs
Dips
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post)
1 scoop protein
10oz cran-apple juice

Meal 3
1 scoop protein
75g liquid egg whites
15g olive oil
275g orange

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

30 min HIIT cardio

Meal 5
Same as meal 4

Meal 6
30g protein
50g liquid egg whites
3/4oz natural peanut butter

Water around 1.5 gallons

Some changes were made today per my coach...a little (but definitely noticeable) increase in cardio, and I'm starting to decrease certain aspects in my meals. Hoping to break the 200's by next week. Shouldn't be a problem with the changes. Wish me luck!
 
Looking great girl!! Good luck this week. Stay strong! :)
 
Thanks girl! :)

While everyone else is enjoying football food today, I'll be enjoying my chicken, shakes and salad...lol
 
Keep it up girl :) I'm actually decided to give me a little more time to prep. So I'm not competing in may but hopefully in November :). And please post some progress picture :) <3

Sent from my SGH-T999 using EliteFitness
 
There's one on like page 10 and another soon after that...I'll post more as time goes on, don't you worry
 
psizzle_8 said:
Thanks girl! :)

While everyone else is enjoying football food today, I'll be enjoying my chicken, shakes and salad...lol
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I ate a half sheet pizza. Myself. Meh...its my day to have a cheat meal or two even though I'm cutting. Call it carb loading :p
Probably going to go do cardio when the game is over as I feel like a fat disgusting fuck right now.
 
burnthiscorpse said:
I ate a half sheet pizza. Myself. Meh...its my day to have a cheat meal or two even though I'm cutting. Call it carb loading :p
Probably going to go do cardio when the game is over as I feel like a fat disgusting fuck right now.
Click to expand...
Lololol yeah your head definitely messes with you when you've been eating clean

No cheating for me this entire time, I'm in turbo focus mode :supercool
 
Today was an off day

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

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

Meal 4
Same as meal 2

Meal 5
30g protein
50g liquid egg whites
3/8oz natural peanut butter

Water intake around 1.25 gallons

Excited about working out tomorrow. Focused and determined as ever.
 
psizzle_8 said:
Thanks girl! :)

While everyone else is enjoying football food today, I'll be enjoying my chicken, shakes and salad...lol
Click to expand...


That was my story yesterday as well. My Super Bowl Sunday was low carbs, low cals, and cardio!...lol. But like you, I'm focused on the goal right now so it doesn't bother me at all.

You are doing great! Keep up the great work! You are going to own this!
 
Definitely. It sucked smelling the food from the kitchen lol but I honestly wasn't the least bit tempted.

Thanks buddy :) weighed in around 202 today. I WILL reach my goal this week!
 
Today was LEGS

Part of the changes I mentioned yesterday...leg day now has 15 reps/exercise...and the other days have 12 now (originally 10).

Squats - 75lbs
Leg press - 100lbs
Forward lunges with 10lb plates
Lying leg curl - 50lbs
Abductions - 80lbs
Adductions - 80lbs
Calf raises - machine: 80lbs
50 reps standing free squat
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post)
1 scoop protein
10oz cran-apple juice

Meal 3
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

Meal 4
4.5oz chicken
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.75oz sweet potato
5oz grapefruit

Meal 5
Same as 4

Meal 6
30g protein
50g liquid egg whites
3/8oz natural peanut butter

Water intake 1.4 gallons
 
Today was CHEST day.

Reps were increased as I mentioned yesterday...arms were giving out by the end

Bench press - 80, 80, 70lbs
Machine press - 100, 90, 90lbs
Cable fly - 35, 30, 30lb (each side)
Cable one arm press - 40lb
Push up with hands on bench
Machine fly - 70, 70, 60lbs
Dips
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

Meal 3 (pre workout)
1 scoop protein
6oz apple

Meal 4 (post)
1 scoop protein
10oz cran-apple juice

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

30 min HIIT cardio

Meal 6
30g protein
50g liquid egg whites
3/8oz natural peanut butter

Water intake 1.5 gallons
 
RickRock13 said:
That is gonna be rough. I'm glad I only do low/zero carb every other day. Good luck...I'm always here for you if you need me...lol ;)
Click to expand...
Right? I can't remember the last time I did low/zero, maybe 2 years ago? lol

I'm going for it though, no excuses...my commitment hasn't changed.

And btw you're who I thought of actually when my coach said no carbs lol - check your PMs!
 
Today was an off day

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

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

30 min HIIT cardio

Meal 5
30g protein
50g liquid egg whites
3/8oz natural peanut butter

Water intake around 1.4 gallons

No carbs until Saturday. First meal I was already eating when I was talking to my coach, so I went no carb rest of the day
 
Holy tired am I shit today...

Taking out the few carbs I was having is definitely starting to take effect today, I find myself watching the clock and PRAYING for my next meal lol...interested to see how workouts will go today and tomorrow. At least it's not legs or arms day! (my two longest and most intense days)
 
psizzle_8 said:
Holy tired am I shit today...

Taking out the few carbs I was having is definitely starting to take effect today, I find myself watching the clock and PRAYING for my next meal lol...interested to see how workouts will go today and tomorrow. At least it's not legs or arms day! (my two longest and most intense days)
Click to expand...

Lol @ your first line.....you must be tired!

Those low days suck. I know what its like to feel like you are starving to death waiting on that next meal. I'm doing it today actually. The benefit makes it all worth it though. Hang in there!
 
Lol yep, I was a few minutes late to class today, and wasn't even rushing. Just one of those days.

I feel so much better once I have a meal, so I'm not too worried about working out when thinking about that. Just tough to time my meals perfectly on Tuesday and Thursday because of my hectic class schedule
 
Today was Back day.

Bent over DB rows - 30, 30, 25lbs
Lat pulldowns - 80lbs
Seated cable rows - 70lbs
Pull-ups on weight assist machine
Lat machine - 70lbs
Standing row - 45, 45, 35lbs
Straight arm pressdowns - 30lbs
Single arm bent over cable row - 40lbs
Hyperextensions
Repeat circuit 3x

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

Working out on no carb wasn't as bad as I thought. Like I said, I'm good once I have a meal. Tomorrow's my last no carb day, I'm ready!
 
Last edited:
Well, it's the last day of no carbs. Woke up feeling flat of course which is to be expected, but also pretty lean as well. Still have one more workout today that will deplete me even more....so I am super interested to see how I'll look tomorrow when I introduce carbs back in :biggrin::biggrin::biggrin:;)
 
psizzle_8 said:
Well, it's the last day of no carbs. Woke up feeling flat of course which is to be expected, but also pretty lean as well. Still have one more workout today that will deplete me even more....so I am super interested to see how I'll look tomorrow when I introduce carbs back in :biggrin::biggrin::biggrin:;)
Click to expand...

Carb ups are fun days. You get to actually enjoy eating and then you get to see yourself fill out at the same time. It also helps get your sanity back...lol.

Enjoy it!
 
Shoulder day

Overhead DB shoulder press - 40lbs
Side lateral raise - 15lbs
Front raise - 10lbs
Bent over rear delt raise - 15lbs
Upright row (cable) - 60lbs
Repeat circuit 3x
Finished with my good old famous steering wheels...3 sets 12 reps the first two sets then just went to failure on the last one

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

Meal 6
3 whole eggs
3 egg whites

Water intake ~1.6 gallons
 
Proud of you girl! You are almost done the three days!!
 
Honestly I'm kinda used to it...gotta love contest prep, can't wait to shock my body out of the routine it's gotten in over the past few days, you know?
 
Hey P, is there a chance we will get to see pics before or after contest? following your log....looks great...love to see the outcome. Good Luck!!
 
psizzle_8 said:
Honestly I'm kinda used to it...gotta love contest prep, can't wait to shock my body out of the routine it's gotten in over the past few days, you know?
Click to expand...

I'm actually enjoying the hell out of prep myself too. Once you get in the groove its addictive, and I'm loving pushing myself to see the changes each week ;)
 
JINX2898 said:
Hey P, is there a chance we will get to see pics before or after contest? following your log....looks great...love to see the outcome. Good Luck!!
Click to expand...
I have a few pics around page 10, will post more as time goes on. Good to have you along
 
RickRock13 said:
I'm actually enjoying the hell out of prep myself too. Once you get in the groove its addictive, and I'm loving pushing myself to see the changes each week ;)
Click to expand...
Right? I'm liking it a lot too. We found our calling lol
 
Me too. I have a list of the NPC events happening in Texas this year, I'm like 'ok this one...this one...this one...' lol
 
Today was ARMS day

Biceps:
DB curls - 25lbs
Machine curls - 50lbs
Cable curls - 50lbs
Seated bar curls - 45lbs
Reverse cable curls - 45lbs
Repeat circuit 3x

Triceps:
Overhead DB extension - 20lbs
Dumbbell kick backs - 10lbs
Close grip pushups on bench
Rope pressdowns - 60lbs
Dips
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post)
1 scoop protein
10oz cran-apple juice

Meal 3
1 scoop protein
75g liquid egg whites
12g olive oil
275g orange

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

Meal 5
Same as meal 4

30 min HIIT cardio

Meal 6
3 whole eggs
3 egg whites

Water intake around 1.7 gallons

Yay for carbs lol
 
And strangely enough, I've found I'm more hungry between meals today than I was with no carbs...hmm
 
psizzle_8 said:
And strangely enough, I've found I'm more hungry between meals today than I was with no carbs...hmm
Click to expand...



That happens to me a lot on my higher carb days. That's why I always have to watch myself because I can easily go way overboard on eating if I'm not careful. It's like the body is so damn hungry from low carbs and cals that it is extra hungry when you do get them.
 
2/10:
Today was an off day

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

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

Meal 4
Same as meal 2, minus the potato and grapefruit

Meal 5
3 whole eggs
3 egg whites

Water intake around 1.6 gallons
 
Guys this girl Psizzle, is really putting in the hard work, this is her first time really dieting with a structured precision oriented nutrition program. She is determined to do some damage in her first show. so we are really tightening the screws to ensure she comes in ready to be competitive in her class. reason why you are getting more hungry between meals is you are refueling your glycogen stores which were depleted from 3 days on the super low carbs. STAY on track , you are doing great!!

JZ
 
Dizel FC said:
Guys this girl Psizzle, is really putting in the hard work, this is her first time really dieting with a structured precision oriented nutrition program. She is determined to do some damage in her first show. so we are really tightening the screws to ensure she comes in ready to be competitive in her class. reason why you are getting more hungry between meals is you are refueling your glycogen stores which were depleted from 3 days on the super low carbs. STAY on track , you are doing great!!

JZ
Click to expand...

Yes, she is for sure! Her determination and drive gives me no doubt that she will be ready to rock that stage!
 
Dizel FC said:
Guys this girl Psizzle, is really putting in the hard work, this is her first time really dieting with a structured precision oriented nutrition program. She is determined to do some damage in her first show. so we are really tightening the screws to ensure she comes in ready to be competitive in her class. reason why you are getting more hungry between meals is you are refueling your glycogen stores which were depleted from 3 days on the super low carbs. STAY on track , you are doing great!!

JZ
Click to expand...
Yep, I've dieted before, but nothing compares to a contest prep. It's been quite an experience, can't wait for the days to come. Definitely working my ass off (literally lol) daily...couldn't do it without your help, thanks for everything my friend.
 
Jack steel said:
Mmm vinegar! I forgot about it! Gonna add this to one or two of my next meals
Click to expand...
Yeah, when it comes time to reduce the amount of olive oil in the dressing, I don't hesitate adding vinegar for extra taste, and to make the salad less dry.
 
Today was Legs

Squats - 80lbs
Leg press - 100lbs
Forward lunges with 10lb plates
Lying leg curl - 60, 60, 50lbs
Abductions - 60lbs
Adductions - 40lbs
Calf raises - machine: 60lbs
50 reps standing free squat
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2 (post)
1 scoop protein
10oz cran-apple juice

Meal 3
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

Meal 4
4.5oz tilapia
2 cups fresh greens
.5oz olive oil and vinegar (dressing)
2.5oz brown rice
5oz grapefruit
Also threw in 50g of cherry tomatoes in the salad, felt like I was being given candy lol. You know you're a bodybuilder when..

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 1.7 gallons
 
I have my beginning stuff written down but since we've been making regular changes I haven't kept up honestly...I leave all that up to my coach lol
 
Poking my head in to get updated and wave my pom-poms. Kill it amigo! Can't wait to see how much of a change you go through!
 
Today was Chest day.

Bench press - 85lbs
Machine press - 100, 90, 90lbs
Cable fly - 40, 35, 35lbs (on each side)
Cable one arm press - 40lb
Push up with hands on bench
Machine fly - 70lbs
Dips
Repeat circuit 3x

Diet:
Meal 1
3 whole eggs
3 egg whites
50g oatmeal with truvia & cinnamon

Meal 2
1 scoop protein powder
75g liquid egg whites
12g olive oil
275g orange

Meal 3 (pre workout)
1 scoop protein
6oz apple

Meal 4 (post)
1 scoop protein

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

30 min HIIT cardio

Meal 6
3 whole eggs
3 egg whites

Water intake was low, 1 gallon.
 
Last edited:
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
 
psizzle_8 said:
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
Click to expand...

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