Food 2202kals/19c/87f/345p
Meal1 1cup egg beaters/i slice cheese/3 links chicken sausage
Meal2 8oz London broil/2 cheese sticks
Meal3 8oz sliced turkey/ 2 cheese sticks
Meal4 shake post WO
Meal5 8oz London broil/2 cheese sticks
Meal6 Shake
Training Legs
seated calf machine 6x20
single leg extensions 4x15
leg extensions 4x15
lying leg curls 4x15
adductor machine 4x15
abductor machine 4x15
Stiff leg kettle bell deads 4x15
Ab machine 4x20
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
So tired today. Took the day off yesterday for recovery. Struggled through the workout today but made it happen. Weight is coming off good. Will get some pics up this week.
Your protein is extraordinarily high! Your weight is moving steadily, though, so itās clearly working for you. How do you feel? I ask only out of curiosity. Iām also impressed you can keep your fat relatively low and not be resorting to shakes all the time.
Protein is def up there. Iām doing this based off my trainers recommendation. He competed successfully and this was his strategy. The only issue iām really having is the super low carbs. Itās tough to get through the harder workouts but iām just changing my training style to higher volume less weight. I may drop the protien a bit and increase the fat to 100g but for now if itās not brokeā¦ā¦
I have my velocity kit which I will utilize if needed for weeks 5-1. Hopefully can just stay on this path without having to get crazy low on the cals. We will see. This is my first time trying to get this lean so itās more of an experiment.
Training Biceps
Cable curls 4x20
SS dumbbell single arm preacher hammers/reverse grip ez bar curls 4x15
Cable drag curls 4x15
Single arm curl machine 4x15
Rope hammers 3x20
Ab machine 6x20
Cardio
AM fasted cardio 30min treadmill
PM cardio 30min treadmill
Food 2247kals/29c/117f/273p
Meal1 5 whole eggs/1 slice cheese/peppers
Meal2 6oz sliced turkey/2 cheese sticks
Meal3 6oz London Broil/ 2 cheese sticks
Meal4 Hard boiled egg/shake post WO
Meal5 6 chicken wings/2 meatballs/carrots/1 tbsp blue cheese
Meal6 Shake
Training
Back
Low single arm cable row 4x15
wide grip pull down 4x15
narrow grip pulldown 4x15
SS wide grip cable pull/mid reverse grip cable pull 3x15
ab machine 6x20
Cardio
AM fasted cardio 40min treadmill
PM cardio 40min treadmill
Food 2611kals/75c/140f/258p
Meal1 3 whole eggs/1 slice cheese/2 link chicken sausage/vegatables
Meal2 2 cheese sticks/peanut butter apple
Meal3 Shake post WO
Meal4 8oz London Broil/2 cheese sticks
Meal5 10 baked chickens wings/carrots/2 tbsp blue cheese
Meal6 Shake
Training Legs
SS Lying leg curls/leg extensions 4x15
Leg press 4x15
seated calves 6x15
Leg extensions 4x15
Low rack pulls 1x15/1x4
Ab machine 6x15
Cardio
No cardio
Felt something pop in my back on the rack pulls. Only had 2 plates on. Could barely walk after but about 80% this morning. Hopefully this wonāt become an issue. Lucky is a rest day today.
Training
Full rest day. Not fn around with the back.
Cardio
No cardio-saving the back
Took it easy today to let my back heal. Itās doing much better. Today was planned rest anyway but also dropped the cardio to limit stress on the back. Will be back at it 100% tomorrow.
Back
wide pulldown 4x15
chest supported rows 4x15
Reverse grip close pull down 4x15
lying pull ups 4x15
cable single arm lat pulls 4x15
reverse flys 4x15
bent over dumbbell rows 4x15
Cardio
40min AM fasted treadmill
No night cardio. Way too tired.
Donāt like how i ate today. I canāt operate on less/bigger meals. Need to stick to the plan.
Food 2140kals/28c/108f/271p
Meal1 3 whole eggs/1 slice cheese/6 pieces turkey bacon
Meal2 6oz sliced turkey/2 cheese sticks/5 carrot sticks
Meal3 6oz london broil/2 cheese sticks/5 carrot sticks
Meal4 Shake post WO
Meal5 Cobb salad/extra chicken/yogurt blue cheese
Meal6 Shake
Training
shoulders
side lateral machine 4x15
shoulder press machine 4x15
front dumbbell raises 4x15
rear delt fly 4x15
ab machine 4x15
Cardio
40min AM fasted treadmill
40min post WO treadmill
What do we think about a carb up at this point? Two reasons i ask.
1-I have zero energy
2-I have no idea how my body will react being this depleted. The weigh in for the show is the day before and Iāll only have less than 24 hours to fill up so it would be kind of an experiment to see what needs to be done.
@RT_Nomad
Yes itās a BB show. Will be my first.
Iām prob another week or two away from striations. I look completely flat right now. Legs are getting separated and thats the first thing to lean out for me.
Never carb loaded before so no idea how the body will react. That kinda why im thinking of experimenting now while i still have time.
I hoping to get below where i āneedā top be and then feed into the show but we will see.
Iām about 12lbs off where my upper limit weight needs to be to make my category, but i donāt know where iāll be when shredded as i have never tried to get this lean before.
Anxiety is something I am working on. This is gonna be a real battle for me but i think i need it.
At the end of the day this is my first show and a learning experience but i would still like to bring the best i can.
