Weight 200.2 -Going the right way. I should be under 200 in another day or so.
Food 2499kals/38c/101f/367p -Iām gonna ride these cals/macros out until I need to drop.
Meal1 1c egg beaters/6 slices chicken bacon/1slice cheese
Meal2 8oz sliced London broil/2 cheese sticks/pickles
Meal3 8oz sliced turkey/2 cheese sticks/pickles
Meal4 Greek yogurt pre WO/shake post WO
Meal5 9oz ground turkey/cheese/guacamole/lettuce tomatoes
Meal6 Shake
Training Back
Med reverse grip cable pull downs 4x15
Hoist wide grip pull down machine 4x15
Low cable single arm row 4x15
Back extension machine 4x15
Close grip seated cable row 4x15
Ab machine 6x15 Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
Food 2472kals/40c/95f/372p
Meal1 8oz London broil/60g guacamole
Meal2 8oz sliced London broil/2 cheese sticks/pickles
Meal3 8oz sliced turkey/2 cheese sticks/pickles
Meal4 shake post WO
Meal5 1c egg beaters/7 links chicken sausage/2slice cheese
Meal6 Shake/ 1/2cup cottage cheese
Training
Shoulders/lagging parts
reverse peck deck 4x15
side raise machine 3x15/1x12 plus back off
Seated shoulder machine press 4x15
SS bent over seated side raises/shrugs 4x15
Rope hammer curls 4x15 slow negative
Standing kettle bell curls 4x15
Ab machine 6x15
30min massage after training. Def needed that.
Cardio
AM fasted cardio 30min treadmill
PM cardio 40min dog walk
Training Legs
seated calf raises 6x20
adductor machine 4x15
abductor machine 4x15
lying leg curls 4x15 slow eccentric
Seated single leg extensions 4x15
Seated double leg extensions 4x15 slow
Stiff leg kettle bell deadlift 4x15
Ab machine 6x15
Cardio
AM fasted cardio 30min treadmill
No PM cardio. Was so drained from training today. WO killed me.
This might be a SUPER dumb questionā¦ I know you said in another thread that you added pickles to help breakup the protein monotony, but is there a reason you donāt/canāt add some other veggies? Maybe spinach in your eggs, green beans, broccoli, cauliflower, zucchini, raw cucumber, celery, etc? Just to help give yourself some variety?
If youāve addressed this at some point, Iām super sorry - itās just my dietitian brain trying to figure out the method to your madness. lol
I added the pickles just for some extra volume in my stomach. I chose the pickles for something easy as it was my lunches and I wasnāt at home.
I do eat other veggies as well but donāt always log them. Been liking zucchini lately.
This was part of my thinking for the other veggie options - pickles arenāt super high volume and thought maybe you get more bang for your bite with something else. Iām glad that youāre using other options too!
Iām riding a fine line with the volume of food. I want my stomach to stay small but just need a little more sometimes. Itās prob more of a mental thing than a āneedā but gotta try to make this prep as painless as possible. This is my first time trying to get stage lean so kinda learning as I go.
Food 2436kals/17c/113f/337p
Meal1 1cup egg beaters/7 slices chicken bacon/2 slices cheese
Meal2 8oz sliced London broil/2 cheese sticks
Meal3 8oz grilled chicken breast/ 2 cheese sticks
Meal4 shake post WO
Meal5 half chicken skin on/extra chicken leg
Meal6
Training Biceps
Rope hammers 4x15
SS single arm preacher dumbbell hammers/reverse grip ez bar curl 4x15
21ās 6 rounds
seated single arm curl machine 4x15
rope straight bar curls 3x15/1x12 plus drop
Ab machine 6x20
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
Training Chest-circuit. Lighter weights/short breaks
Flat bench 4x15
Decline bench 3x15/1x12plus forced reps to 18
single arm cable fly 4x15
incline dumbbell press 3x15/1x10 plus forced reps to 15
pushups 3x15/1x10
Single arm front dumbbell uppercuts 4x15
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
Def feeling the low carbs/lower cals. Was spent by the fourth round. Could easily smash a large pizza right now!!!
Iām now thinking daily of what I will eat once done dieting.
As someone that competed for the first time last year, I strongly suggest changing your mindset from āI canāt eat X foodā to āI can eat whatever I want, but I choose to not eat X food.ā Itās a small change in perspective, but one I wish I had from the time I started prep. Despite never having been tempted to cheat while cutting historically, prep was a different ball game. Even if I ultimately made the right decision 99% of the time, I had to devote so much mental energy and fight a daily battle to stay on track. Had I not been operating under a denial/scarcity mindset, I would have found the dieting to be far less painful. It also makes it much more likely that any post-competition indulgences will be more reasonable in terms of frequency/duration and avoid regressing significantly from your peak form.
This is not the case at all for me. Iām having no issues with the diet except for a little lower energy.
I may have said this wrong. Iām not looking to go into beast mode for a month and eat everything under the sun. I just meant after the show I know iām going out for a nice meal and iām just daydreaming about what that will be.
Thanks for the advice though. Appreciate the insight.
Training Triceps
Rope extensions 5x15
Cable push downs 4x15
Cross body single arm extensions 4x15
SS skull crushers/kickbacks 4x15
single arm cable reverse grip extension 4x15
Single arm dumbbell curls 3x15
Rope hammer curls 4x20 plus drop
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
Training -Little pressed for time. Back
Single arm row machine 4x15
Single arm lat pull machine 4x15
Back extension 4x15
SS wide cable pull down/reverse grip cable pulldown 3x15
Ab machine 6x20
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
