Haha. Yeah right. I typically just hit it hard and get in and out inf 45 minutes. Daughter ended up not having play practice today so I couldn’t do the whole workout. Was getting pretty bored actually. Still got a decent workout in. The leaner I get the less energy I have. Probably should have done some intra workout karbolyn. Oh well… there’s always tomorrow
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1/8
166.4 lbs
8.5% BF
Spent the morning getting everything lined up for my contest. Shot this gets expensive fast. Supplements, all the food, coaching fees, NPC membership, contest entry fees, tanning, hotel, etc. I freaking spent $725 before noon today. But now it’s done and I’ll use it as added motivation to not fall apart here in the last five weeks. I’ve been cutting 10 weeks and I have 5 to go so 2/3 of the way done. Good news is that there are a bunch of awesome restaurants near the competition venue.
What should I eat for my first meal. Currently debating between Mexican and pizza. Oh man I can taste it!
Training today was solid. Did a back and bicep session with an emphasis on lats.
Standing isolation curls one arm at a time
3 sets of 20 @ 25/25/30
Chin ups
3 sets - 12/9/7
Alternating dumbbells curls
3 sets of 12 @ 30/35/35
High rows with rope
3 sets of 15 @ 150
Superset with ez bar wide grip curls
3 sets of 28 at 65 - 7 full/7 upper/7 lower/7 full
Giant set
Ez bar narrow grip curls
3 sets of 15 @ 55
V handle cable rows
3 sets of 15 @ 150
Low v handle cable rows
3 sets of 15 @ 150
Overall I’m still feeling good. I have carbs in my first 4 meals for probably the next week or two and then will cut carbs from meal 4. Now to get cardio done.
Btw… meal 5 is not satisfying!!!
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It looks… healthy. I’m glad I’m not trying to get below 10% BF.
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All five bites of it 
Heheh, looking at our respective portraits, we have about the same amount of muscle mass going, I just have an extra 25+ lbs of cushioning around mine. 
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At the top end of my bulk I was about 182-5. I’m thinking I’ll land around 160 so we’re looking at a 25ish lb cut. Already researching where to go eat the night after competition!
Woke at 166.0 this morning. According to my calculations I still have 0.6 lbs to go in order to hit 8%. Hopefully next week. I think I’ll shoot to loose a point every other week from here on out. That would get me to 6% going into peak week. The contest is on March 16th.
I’m currently researching the most effective, safest/healthiest approaches to dry out as much as possible in that last week. Anyone with contest experience please chime in or tag anyone else you know who might be knowledgeable in this area. I’m beginning to feel that I know my body way better than my coach and have made some modifications to my diet based on my goals. I meet with him on Monday so we’ll see how it goes. Any advice or know anyone who does? @robstein @physioLojik @flipcollar @studhammer @alldayeveryday
My current macros are sitting at
280 p
190 c
45 f
That is split up into 7 meals with the following foods… egg whites, whole eggs, turkey bacon, oatmeal, fat free cottage cheese, chicken breast, 93/7 ground beef, green beans, broccoli, zucchini, cucumber, red potato, sweet potato, whey, pb2 powdered peanut putter, sugar free pudding mix, fat free whipped topping, strawberries on occasion
Right now I have cardio set at 20 minutes daily with a target heart rate of about 135-145. Although I don’t think last night counted. I got to reading an article and then my timer went off. I thought it seemed easy, checked my HR and it was 120. Then I realized I never set the resistance on the bike. Oh well, I was still down this morning.
Today is my favorite training day. Shoulders. Gonna be lots of volume today but first start out with some heavy over head presses and Arnold’s. Thanks in advance for anyone who can offer any advice.
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Disclaimer: I’m no pro at this. It is a subject I’ve been researching quite a bit. It seems like the pros are doing Carbohydrate depletion starting 7 days out and hydrating with up to 2 gallons of water a day. You will have to adjust your training to high rep super sets to assist in the carbohydrate depletion and burning up all the muscle glycogen. The excess water will upregulate aldosterone and cause you to flush water retention. One or two days before you drop the water intake dramatically and continue to flush while reintroducing carbs. You can at this time introduce diuretics whether natural or otherwise. Some use dandelion root supplements to assist in dropping more water and drying out. Others use more aggressive diuretics. I like flipcollars routine to make weight utilizing a hot hot bath the night before. It helps to pull the subq water out. Once you reintroduce carbs your muscles will go from flat to full asap as the carbs will be shuttled straight to muscle glycogen.
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Thanks man. All info is welcome. I feel at times like I’m sorting through a ton of crap to find a few nuggets of wisdom. I wonder what’s the science behind the bath? I remember reading something he wrote about getting in and out of the bath and re checking weight. I’ll look into it. I’ve read much along the same lines of what you mentioned with the water loading and carb depletion.
Cutting out some water at this point would be nice. My coach has had me doing 2 gallons daily for the past a 8 weeks. I’m behind today at 40oz at 930am lol. Thank you for the input
Looking great man. If eating green beans mixed with shredded chicken is what it takes, doesn’t look like I’ll ever get there 
Actually kidding. I’ve done some rediculous stuff in the past to reach a goal. It’s nothing but a mind game, of which you clearly can win. Keep up the awesomness.
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@IronOne
Thanks man! Yeah I struggle with trying to make the no carb meals palatable… sometimes I’ll do egg whites with lean ground beef or turkey. I like that on cold days. Hot sauce makes everything better
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x10 to that! When I stopped adding olive oil to my tuna, I went one day before I invested in a giant bottle of Frank’s Red Hot.
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Hot sauce is the lean man’s sugar
Love it
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1/9 shoulders
Gonna be a tough one. One more meal in 30 minutes and then time to kill it.
Dumbbell lateral raises
3x15@20@15lbs
Front plate raises
3x15@50lbs
Dumbbell military press
3x20@52.5lbs
Neutral grip military press
3x20@45lbs
Cable lateral raises
3x15@30lbs
Low cable face pulls
3x15@80lbs drop set last set -20% x 3
Dumbbell lateral raises
3 sets to failure at 20lbs
Looking awesome man! Keep up the great work.
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Dude your physique is looking crazy. Lots of hard work there man, I’m impressed
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I appreciate the kind words. Thanks for following along!
Appreciate it dude! You too. Looking forward to being able to focus on growth again and not simply getting super lean.
Brutal leg day today. (Man I really need to get my hernia repaired). Sometimes it’s fine but today it was t happy. Oh well keep grinding. @flappinit your quad finisher sucked ass. My wife almost puked. Hahaha! Got it done though and now it’s tome to eat.
I’ve been out of digestive enzymes for the past few days and they finally came last night. I don’t know about you guys but when my protein is high and carbs are low I stink to high heaven. A mid workout fart can hault all progress for a few minutes. When I take the enzymes with my meals it helps a lot though. Gotta remember to order them before running out.
4,weeks and 6 days out. Woke up at 165.6. That’s right at 8%. I meet with my coach tomorrow. Hopefully he’ll be ok with my progress. Not an easy guy to impress. Tomorrow will be learning to pose which I know precisely nothing about so it should be interesting.
Think that’s it for today
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