working around my hip bone spur by tweaking my cardio - makes it easy to get a lot of HIIT in while dieting
Late Sept Update
So on Sept 16 I’ve officially turned over the remainder of my prep to Cliff Wilson. Cliff started me on the following macros:
6 days a week
380 carb, 290 protein, 55 fat
1 day a week refeed
600 carb, 250 protein, 55 fat
I knew from here I’d likely be making much faster cuts in macros - much needed to get me ready for shows in time. What can I say I’ve been really stubborn doing those on my own simply because I view my journey too much from my strength in the gym and all the things that are important in the off-season. Knowing priorities desperately needed to shift to salvage the season it was time to turn the wheel over.
Sept 30 Macros Update
6 days a week
350 carb, 285 protein, 55 fat
1 day a week refeed
580 carb, 245 protein, 55 fat
This style of keeping things more level across the week has me feeling a tad more sluggish than usual on training days, but man do I feel SOOOO much better on off-days. Feels a little weird to be eating that much on off days, but my weight hasn’t bumped up from it. Will report recent weigh ins shortly.
Here’s two recent prep vlogs - first one has reflections on some really useful comments Phil Heath had made and second one is an awesome salad I made yesterday. Salad just shows what hit my macros I wanted to use at that moment, but obviously mix in possibilities could get wayyyy more glamorous and creative, was just mostly highlighting the approach to getting something drenched in dressing while macro friendly and getting protein too. I’ve been making a lot of broccoli salads comboing the sour cream and FF or LF cottage cheese - also money
Recent Weigh-Ins Update
204.8 18-Sep
203 19-Sep
200.4 20-Sep
199.6 21-Sep
198.6 22-Sep
199.8 23-Sep
201.2 24-Sep
25-Sep - out of town forgot scale 
200.2 26-Sep
198.4 27-Sep
199.2 28-Sep
199 29-Sep
199.2 30-Sep
200.8 1-Oct
201 2-Oct
200.2 3-Oct
198.6 4-Oct
198 5-Oct
197.4 6-Oct
Oct 4 Macros Update
6 days a week
325 carb, 280 protein, 55 fat
1 day a week refeed
550 carb, 240 protein, 55 fat
Also forgot to mention that in addition to my daily set cardio HIIT approach I’ve been doing Cliff talked on two ten minute moderate intensity cardio session a week just to burn a little more. Last couple days feeling this new dip in intake, but continuing to get creative with volumetric approaches to eating and most of all encouraged by changes in mirror and on scale last couple days. Continuing to do a little light tanning so should have a more even colored look next progress pics which I should hopefully post early next week.
Got some skinny cow snickerdoodle ice cream sandwiches in store for this week’s refeed, hopefully I don’t have to cut that 550 down too much more before then 
[quote]setprsnow wrote:
Late Sept Update
So on Sept 16 I’ve officially turned over the remainder of my prep to Cliff Wilson. Cliff started me on the following macros:
6 days a week
380 carb, 290 protein, 55 fat
1 day a week refeed
600 carb, 250 protein, 55 fat
I knew from here I’d likely be making much faster cuts in macros - much needed to get me ready for shows in time. What can I say I’ve been really stubborn doing those on my own simply because I view my journey too much from my strength in the gym and all the things that are important in the off-season. Knowing priorities desperately needed to shift to salvage the season it was time to turn the wheel over.[/quote]
Good call on working with Cliff, one of the best minds in natural bb’ing and an awesome guy
[quote]pwolves17 wrote:
Good call on working with Cliff, one of the best minds in natural bb’ing and an awesome guy[/quote]
Yup. Smart guy, knows his stuff, and has been at this for a while. Always helps first time out to have someone else guiding if not steering a bit.
S
[quote]pwolves17 wrote:
[quote]setprsnow wrote:
Late Sept Update
So on Sept 16 I’ve officially turned over the remainder of my prep to Cliff Wilson. Cliff started me on the following macros:
6 days a week
380 carb, 290 protein, 55 fat
1 day a week refeed
600 carb, 250 protein, 55 fat
I knew from here I’d likely be making much faster cuts in macros - much needed to get me ready for shows in time. What can I say I’ve been really stubborn doing those on my own simply because I view my journey too much from my strength in the gym and all the things that are important in the off-season. Knowing priorities desperately needed to shift to salvage the season it was time to turn the wheel over.[/quote]
Good call on working with Cliff, one of the best minds in natural bb’ing and an awesome guy[/quote]
i know and i wanted to work with him also partly because of my high carb tolerance - really wanted to see what his rapid backload could do for me filling out, but if i don’t hurry up and get fully dialed here we probably won’t be able to use that approach damnit lol
[quote]The Mighty Stu wrote:
[quote]pwolves17 wrote:
Good call on working with Cliff, one of the best minds in natural bb’ing and an awesome guy[/quote]
Yup. Smart guy, knows his stuff, and has been at this for a while. Always helps first time out to have someone else guiding if not steering a bit.
S[/quote]
cliffs been my second set of eyes to bounce ideas off of, but should have turned the sterring over a good 6-8 weeks ago. oh well, live and learn and make the best of the remaining prep season.
Oct 9 Macros Update
6 days a week
315 carb, 275 protein, 52 fat
1 day a week refeed
520 carb, 240 protein, 50 fat
these taste so good - simple, but amazing
Recent weigh ins
197.4 7-Oct
198.6 8-Oct
198.8 9-Oct
199.2 10-Oct
198.8 11-Oct
196.2 12-Oct
195.4 14 - Oct
196.4 15 - Oct
197.6 16 - Oct
197.2 17 - Oct
195.4 18- Oct - dropped carbs from 315 to 295 for day
Peak Week #1 Time
So I’ve been bad with updating time to recep. Doing my first of a series of shows this weekend. Hoping to noticeably improve conditioning for each one as I’d really like to get a fair amount leaner. In the past all pics I’ve posted have been late evening pics. I think from here on I will post first thing in the morning pics
Oct 19
Wake Up Weight: ?
Pro 275, Carb 235, Fat 60
Oct 20
Wake Up Weight: 194.8
Pro 275, Carb 265, Fat 60
Oct 21
Wake Up Weight: 194.6
Pro 265, Carb 300, Fat 55
Oct 22
Wake Up Weight: 195.6
Pro 250, Carb 320, Fat 55
Oct 23
Wake Up Weight: 197.2
Pro 240, Carb 385, Fat 55
Oct 24
Wake Up Weight: 194
Pro 240, Carb 420, Fat 55
Currently on the plane in transit! First show is the Granite State Open NGA PQ in Dover, NH. My family is from Maine where I was born and raised and so I really wanted to do my first show back close to then. Mom and sister are supposed to come so really excited for that and to see my two nieces who can just about walk now .
