That guy is in fantastic shape, but I’d say you got him a touch on the shreds. What was his stage weight, do you know?
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I don’t. He was in class a which is under 5’8” is all I know
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Thanks for the detailed response! At first I read your meals 2-4 with 15 oz of chicken as one meal. I was thinking “Hey, I could get on board with 15 oz servings of chicken!” and then I realized you only get 5 oz at each snack (that’s what I’d consider a snack lol).
I struggle in the protein department. I used to eat a lot of chicken but I think it jacked up my cholesterol. I get checked annually and from ‘16 to’ 17 it went from 170 to 220. My only dietary change was buying two 6-7 lb packs of chicken per week instead of one. I cut way back on the chicken and my cholesterol was back to 170 five months later.
I blame the chicken but I wish I would’ve had a second blood check right afterwards to see if it was a fluke reading or a legit problem. Oh well, I’m healthy now either way.
I find myself drinking most of my prot now. I’ve already had two shakes today (breakfast and lunch) and they’re two scoops each.
I know your competition class is an upper body thing but it’d be nice to see some leg development. Last years champ looks like he’s riding a chicken. 
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Yeah, I’m looking for a quad extension hamstring curl machine right now. I have a hack squat leg press sled too. Probably going to have my hernia repaired in May after the competition and that will make legs much better. Right now I’ve been doing more volume and less weight.
2/14
Woke up at 165.8
Went out with my wife for an early valentines last night for the second cheat meal of the year. It was delicious. Beef enchaladas, with chili con carne, cheese enchiladas with queso, rice and beans, chips and salsa, frozen margaritas, and shit… even some ice cream and a brownie. I’m on track with my cut so I don’t think it should mess me up.
I feel awesome today and I swear I look leaner and more vascular. Didn’t realize how flat I’ve looked the past few days. Decided that today would be a rest day as well. I’ve been training 7 days a week since the start of the year. Don’t feel overstrained, but ready for a day off. I’ll get back on it tomorrow.
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Nothing like carbs and alcohol to help the muscles pop the next day!
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Just went through this log. Nice work here. Very impressive. I’m in same boat at @Frank_C - Halfway decent macros and 2500-2900 calories at 220, but can’t seem to drop bodyfat as quickly as you. Do you think it’s due to the super low carb intake?
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No not really. I still consume roughly 200 grams of carbs daily. Super low sugar intake for sure. I’ve had others disagree pretty strongly with me but I stick by my opinion that to maximize fat loss keep fat super low and only give yourself carbs when your in a catabolic state or right before a workout. I eat carbs in the morning and pre and post workout and then cut them off around 3 or 4. I also boost protein higher than most not because I need it but it has a thermogenic effect on the metabolism. I have a sample day posted above. Give it a try for a few days and see what happens. Everyone’s body is different but this plan has worked well for me. It’s boring but I can tolerate it. Let me know if you have any more questions
I also take 500mg sermorelin acetate daily which boosts GH levels. That helps with body fat as well
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Awesome. Thanks!
Damn dude I just ate my post-workout meal & I’m hungry again after reading that
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1/15
Woke up at 167. Apparently still paying for my splurge on the night of the 13th. I should see a drop tomorrow though.
Invited a buddy over to lift today who is just getting started at 45 yrs old. I kept telling him to not push it too hard. But damn men are stubborn. Poor guy isn’t going to be able to move tomorrow.
Superset 1
Standing isolation bicep curls 3x15
Chin ups 12/10/8
Superset 2
Alternating dumbbell curls
Wide grip lay pull down
Superset 3 3 sets
Wide grip ez bar curls 38 reps 7 full/ 7 upper/7lower/7 full
Straight arm wide grip lat pulls
Giant set
High/medium/low cable rows 15/15/15 3 sets
Finisher
Narrow grip ez bar curls for 1 minute
Good solid pump workout. Only had 45 minutes but felt awesome. Always get more aches and pains when I get this lean, but not today!
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You must have murdered him. Expect his phone switched off for at least 2 days lol
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Ugh! He was shaking his hands and arms out on the first superset.
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I remember training with a friend from work years back and he had never trained before. I kept telling him to take not easy but he wouldn’t listen.
The next day when he got to work he only had his shirt buttoned to just above the belly and no tie on. When I asked what was wrong he said he couldn’t lift his arms past his waist LMFAO. I had to finish dressing him and he was useless at work for the next few days.
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Apparently the cheat meal had a bigger impact than I thought it would.
Woke up at 168 this morning 
. Crazy… was 164.8 on the 13th, 165.8 14th, 167 15th and 168 this morning. Still feeling a little bloated too.
I have my athletes at trampoline competition all weekend so it will be 12 hrs today and 8 tomorrow. I have my food prepped and packed so I should do ok though.
Rest day today, and then legs tomorrow late afternoon.
No more leeway for the next four weeks on food. Maybe I’ll buy a plastic piece of pizza and hang it in front of the recumbent bike. Get me more motivated for cardio.
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Sorry to see the speed bump but happy to see that you’re human!
I just scrolled up a bit to check out your training split. Are you doing push/pull/legs or do you have specific training days for each day of the week?
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I guess when you get to that level of shred, it doesn’t take much to disrupt things. I’ll be perfectly satisfied if I can get down to about 12%, but we’ll see how I feel when I get there.
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Basically push, pull, shoulders, legs with daily chins, pushups, and lateral raises as added conditioning along with 20 minutes on the bike. Depending on rest days I sometimes do shoulders and legs on the same day, but try to avoid it as both are my longest and most intense workouts. When they get combined it ends up being 2.5 hrs which sucks. Can’t get through it without intraworkout karbolyn.
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When I’m not cutting for contest my happy place is probably around 12-14%. I can eat what I want for the most part and just check in on it every couple of weeks. Looks like your making solid progress though man!
A good dunk on the toilet might clear that up Jack lol . I’m sure you can tighten that up in a few days bud.
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