[quote]pwolves17 wrote:
Sounds like you’re right on schedule Chad, would love to see some progress pictures when you get a chance. Keep it up![/quote]
This one is from this week. I will try to take one with shirt off next week. I am 197. I have 6-7 more pounds to go.
3/24/14?45 Days Out from Contest
I wanted to post a typical day for me right now.
I was on the road all last week so I had to cook and make all of my food for the road. 11 meals and meal replacement packets. I also had client dinners I had to go on. Other than getting sick of eating cold food, I did really well.
I also had to workout in the hotel gym so had to adapt exercises and rep ranges. You can get very creative on a workout with limited amount of equipment and weights.
Workout for Monday:
Chest/Back, Abs
Incline DB Bench Press ? 4 sets 8-15 reps
Lat Pulldown ? 4 sets 10-15 reps
Superset:
Standing Cable Flys ? 3 sets 10-15 reps
T-bar Row ? 3 sets 10-15 reps
Superset:
DB Bench Press? 3 sets 8-12 reps
Close Grip Cable Row ? 3 sets 10-15 reps
Superset:
Decline Hammer Press ? 3 sets failure
Close Grip Pulldown ? 3 sets to failure
Abs 3 sets
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Swiss Ball Crunch
This workout started out good but I didn?t have anything in the tank at the end. I got 5 hours of sleep because I picked up my son at the airport late last night. I will be going to sleep early tonight. I was glad to be working out with my partner today.
I did about 15 minutes of posing in the aerobics room at 24 Hour Fitness. I like to be alone when I am in there but there are usually a few people in there doing stretches or some other exercises. I feel ridiculous posing in the mirror when they are in there. Hopefully I will get over it.
DIET
Before workout
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
Right after workout
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
Meal 1 (after workout)
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
Meal 2
5oz Chicken
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter
Meal 3
5oz Ground turkey in taco seasoning
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter
Meal 4
5oz Chicken
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter
Meal 5
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
½ tsp of coconut oil
Meal 6
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
1 cup of oatmeal
Approximate Calories: 3,058
Carbs: 308 g
Protein: 311 g
Fats: 64 g
I was doing a 45%C/45%P/10%F diet for 4 weeks then this week went back 40%C/40%P/20%F and the fat is melting off. It has been a good transition and will have to remember this 6 weeks out of next show.
ONE TIP TODAY: One of the keys to my success is to make sure I cook all my meals before the week begins. Yes, it takes 2-3 hours to do it (I can do it in 2 hours now) but it will keep you on track and help you meet your physique and health goals.
A quick picture from last week. Still about 7 lbs away from stage weight. Fat from obliques and abs need to be shedded. It is the last to go for me.
Still following bro. How you can hold to that diet for so long is beyond me. Are you still over 3,000 cal?
I am. Going down to around 2,900 this week. Taking some carbs out. Right on pace for the next 5 1/2 weeks. Great not having to play catchup (yet)…[quote]doublelung84 wrote:
Still following bro. How you can hold to that diet for so long is beyond me. Are you still over 3,000 cal?[/quote]
Wow you look awesome in that last pic. Congratulations on your results and hard work. Your upper chose looks nice and rounded now, it was a little flat on your first page (says me who looks nowhere near as good as you!).
Look great!!
[quote]phatso wrote:
Wow you look awesome in that last pic. Congratulations on your results and hard work. Your upper chose looks nice and rounded now, it was a little flat on your first page (says me who looks nowhere near as good as you!).
[/quote]
Thanks I have tried to improve on my chest the past year. I still have a lot of work to do but it is a marathon. Consist eating and working out will get me there.
Nice work Chad, leaning up nicely and looks like you’re on schedule. I can’t remember and you might’ve mentioned it already, but are you doubt multiple shows this spring? If so, what’s your approach to maintaining and possibly improving on conditioning between shows?
[quote]soccerdad5 wrote:
Here was the two pictures side by side. I will be competing on October 12th at the Texas NPC Championships. Hope to do well!
[/quote]
wow
[quote]pwolves17 wrote:
Nice work Chad, leaning up nicely and looks like you’re on schedule. I can’t remember and you might’ve mentioned it already, but are you doubt multiple shows this spring? If so, what’s your approach to maintaining and possibly improving on conditioning between shows?[/quote]
Great question. I haven’t really thought about it yet even though the contest in July is more important (NPC Masters Championships–where I can earn my IFBB pro card) than Europa in Dallas in May. I have about 10 weeks in between shows.
I am considering entering Team Universe (drug tested) on July 4th but would like to get one more sponsor to help me with the costs of that trip to NY. This is 8 weeks after Europa.
I will probably come in around 188-190 for Europa and won’t get over 195 in between shows. The first 6 weeks after a contest is a great time to put on some muscle because your body is anabolic when you go into a surplus of calories. You just can’t over do it. I will probably ease my calories up 200-300 cals per week and monitor.
Here is one from yesterday before the refeed day. A bit flat but you get the picture 5 weeks out. Still have a lot of work to do but feel prey good where I am. Will have to see the scale move this week. Didn’t see it move this week.
After refeed on Saturday (200 g of extra carbs). Lost 1 lb last week so right on schedule. This pic is not after a workout, no flex, and no posing. (The pic is way too big also…yowza)
Hey man! I’ve been quasi-following this thread for awhile. I’ll be at the Europa Dallas show, but competing in Powerlifting. At one point I considered prepping for the physique show as well, but since I’ve never competed in either, I figured I’d stick with one competition to start 
. Plus if you’re any indication of what to expect from the competition, I’d get blown out of the water. Great stuff in here, good luck on your continued prep!
[quote]truthandlife wrote:
Here is one from yesterday before the refeed day. A bit flat but you get the picture 5 weeks out. Still have a lot of work to do but feel prey good where I am. Will have to see the scale move this week. Didn’t see it move this week.
[/quote]
Damn you look pretty much good to go from where im sittin
Flip, thanks! That is why I love Europa is you can watch all kinds of events. As I get to go up on stage and be in a beauty competition, others are doing some great stuff like powerlifting, grappling or something that takes a lot of athleticism. It is a big show but hope to run into you. I will definitely check out the powerlifting competition. [quote]flipcollar wrote:
Hey man! I’ve been quasi-following this thread for awhile. I’ll be at the Europa Dallas show, but competing in Powerlifting. At one point I considered prepping for the physique show as well, but since I’ve never competed in either, I figured I’d stick with one competition to start . Plus if you’re any indication of what to expect from the competition, I’d get blown out of the water. Great stuff in here, good luck on your continued prep![/quote]
A couple of pictures. Didn’t make much progress this week on the scale so I will really be dialing it in. I have been kind of slack on my dinners when I eat with my family. I will be making my own dinners now. I will be pulling back 25 g of carbs and adding a cardio session (doing 3 cardio sessions now). Doing workout sessions without a lot of rest in between. It is going to be an interesting 4 weeks. Refeed day today so hopefully I can get this metabolism going to lose some bf this week.
4/15/14 22 Days Out from Contest & chest and back
I haven’t updated a typical day in a while so here you go. I had to ratchet down my calories this week. Didn’t want to go from 2,900 cals to 2,500 cals but I am little behind the 8 ball. We will see if it pays off. Down to 194 overnight so scale is going in right direction. My goal is to get to 190 for this show but at the Masters Championships, I will probably have to go lower than that with a lower bodyfat. Today was a 2 a day. I need to play a bit of catch up so worked out chest and back at 5 am. I have started to get up before my alarm has gone off. This happens when I get below 7% bodyfat range. I have talked to a lot of other competitors and a lot of them have the same issues. I will be taking some GABA, melatonin, and calcium/magnesium before I go to bed the rest of the way.
I had my 2 year anniversary of my transformation. For those of you that dont know, my beginning transformation was the Bodybuilding.com $10K Transformation Challenge. I won the contest which was cool but kept going. I wanted to take a picture comparing myself on the dates. Here is a back comparison. Grant it, I will look better in another 3 weeks but it will give you a picture.
Here was a 2 year comparison picture of my back
I will continue to crank it up these next 3 �?�½ weeks. Less rest between sets and adding 2 more cardio sessions (total of 4).
Workout for Tuesday:
Tuesday: Delts/Traps/Arms/Calves
(AM Delts/Traps, PM Arms/Calves)
DB or Military Press 3 sets 8-12 reps
Lateral DB or Cable Raise 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck 5 sets 10-15
Front Raise 3 sets 10-15
Upright Row (wide grip) 3 sets 10-12
Superset:
Skull Crushers 3 sets 8-14
Barbell Curl 3 sets 8-12
Superset:
Weighted Dips 3 sets to failure
Incline DB Curl 3 sets 8-12
Superset:
Rope Extension 3 sets 12-15
Concentrated Curl 10-15
PM LISS and Abs
30 minute run at a reasonable pace
DIET
Before workout
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
Right after workout
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
Meal 1 (after workout)
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
Meal 2
5oz Chicken
1/2 cup of Basmati Rice
½ cup of green beans
1 tbsp of Almond butter
Meal 3
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
½ cup of green beans
12 Almonds
Meal 4
5oz Chicken
1/2 cup of Basmati Rice
½ cup of green beans
12 Almonds
Meal 5
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
½ cup of green beans
12 Almonds
Meal 5
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
Approximate Calories: 2,528
Carbs: 221 g
Protein: 310 g
Fats: 44 g
First day on lower calories and a bit hungry but will be adding more fiber to my diet (more vegetables).
TIP OF THE TODAY: A lot of people are successful with their diets and workouts but they fail to continue because of their negative mindset or their unhealthy self image. We all think all we have to do is workout and eat right and we will make a total body transformation but until you really work on your mind, you will more than likely struggle or just quit. Make sure you are filling you mind with good things (Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things. Philippians 4:8). I had a big time struggle in this area a few years ago and just made sure I turned off the news and started to fill my mind with positive affirmations. I actually put these positive affirmations in voice form on my iPhone. I listen to them ever so often when I need to change my mindset. If you are interested, I can give you a suggestion of a book that will really help you out with this. Just let me know if you are interested.
I am exactly 3 weeks out and lost about 2.4 lbs the past 11 days. I am at a good pace and should continue to shoot for 188 - 190 coming into Europa Dallas. This is not a great picture after my workout today but at least you will get the idea. I will be doing a refeed tomorrow.
Will continue to work hard these next 3 weeks. Will continue to be on a 2600 calorie diet this week with 1 refeed day.