Fuck dude 
im about to go in for a ninja edit
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Thanks Steve, looks like your st around 193 right now. What’s the goal number and where did you start. Looks like your making solid progress each week though. Have a good one man
I’ve been looking into verious lifting programs after looking more at your log. You seem to be a bit of a student at heart and I admire that. I’ve always worked out in my own way but am considering doing a program geared specifically towards mass building next. Keep it up!
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Haha! That’s hilarious. Gotta love when auto correct fits into the contest so well
I’ll give it a shot man. I’m sure simply focusing on your breathing can really help with anxiety which I have a lot of . Thanks for the suggestion… appreciate you following along
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Dang, Jack. That’s some great stuff right there.
For anyone struggling to see the good in your life, try writing it down. Start each day by writing down three things for which you are grateful on a sticky note. Put them where you can see them and before long you’ll realize how good you have it despite feeling the opposite.
The world always focuses on the negatives and it has a way of seeping into each of us. Don’t let it steal your joy!
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Initial goal is 180, because I want to compete lightweight strongman, but I’ll see how I look and feel when I get there. If I get there ahead of schedule and still have excess body fat to lose, I may go down further, and then work on clean bulking back up when I switch my training focus from conditioning to strength again. I started at 204# on January 1st, dropped really fast the first part of January just from getting back to the gym and cutting the garbage out of my diet, and now I’m having to work for it harder.
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Deep Jack, really good reading.
Thanks man, especially the last one: being thankful.
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You’ll make 180. Just keep on the 1 lb a week pace and you’ve got it in the bag by June 1st!
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Glad you enjoyed it. People who enjoy being negative won’t like my log lol. Have a good one bro
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Surround yourself with positive people they say, brings on the gainz lol. Very good read Jack.
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Can you just text this to me every day please? I think I need to hear it more.
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Haha! Glad it strikes a chord man. Don’t get me started on instant gratification. That’s what’s wrong with people. The desire to feel good now sabatoges good decision making
It’s so true though. Want to stop being fat. Hang out with a bunch of fit people. Want to be more successful surround yourself with people smarter than yourself etc.
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Freudian slip or clever play on words. Either way I tip my hat to you my friend.
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Was waiting for someone to get that one!
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2/17
167.8
Legs
Dead lifts 3 sets of 20 @135
Squats 3 sets of 20 @135
Walking lunges with 75 lbs 100 lunges with 4 pauses
Leg press 300x15 320x15 340x15
Hack Squat 200x15 220x15 240x12
Pistol squats 80x15 120x15 140x15
Partial hack squat (slightly below 90 degrees to slightly above) 1 minute at 200
Paused calf extensions 3 sets to failure at 300
Holy crap I’m smoked. Was going to hit shoulders too as I missed them yesterday because of work but I’m spent. Time to eat!
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Work up at 166.8 and feel good about it. Finally a significant loss. Still have two lbs to get back to where is was.
I spent two or three hours on the computer last night researching on how to manipulate my nutrition during the last four weeks of my prep. I can’t believe that I’m almost done! 3.5 weeks to go.
I’m consodering this week 4 weeks out. This week will remain the same with macros set at:
275 p
200 c
40 f
I will be doing 20 minutes of steady state cardio fasted in the mornings. I read a lot of conflicting information on this subject. Some say it’s the best way for effective fat burning during cardio. Others say that you’ll end up eating muscle away exercising in a fasted state. My conclusion is the benefits will out way the risk. I’m taking test, and my IGF1 is above the top end of normal for my age. These two factors should aid in muscle sparing.
Only protein sources will be chicken breast, whey, and fat free cottage cheese
Carbs are oatmeal and brown rice
Fats will only be traces in these foods
I’ll be cutting veggies down significantly in weeks to come, to decrease the amount of fiber bloat I’ll have in my instestinal track.
At three weeks out I will eliminate carbs from meal 2. This will give me:
P 275
C 165
F43
Cardio will increase to 30 minutes daily
Veggie portions will be cut on half
At two weeks out I’ll eliminate carbs from meal 4 and decrease oatmeal in meal 1 to 1/2 a cup rather than 3/4
P 275
C 125
F41
Cardio will increase to 40 minutes if I need it. If not stay at 30.
I’ll start peak weekend Thursday of week 2.
Thursday & and Friday of Week 2
Protein – 275 No Change
Carbohydrates – 140 – Add ½ cup brown rice to Meal 4
Fat – 42 No Change
Calories - 2038
Training Normal
Cardio Normal
Saturday & and Sunday of Week 2
Protein - 255 – Eliminate One Scoop of Whey at 8:00 am
Carbohydrates – 180 – Add ½ cup brown rice to Meal 2
Fat – 44 No Change
Calories - 2136
Training Off on Saturday – Legs on Sunday (80% No reps to failure)
Cardio Normal
Monday
Protein – 231 – Eliminate One Scoop of Whey at 5:00 pm, Eliminate 1 scoop of whey at 11:00 am
Carbs – 330 – Add ½ cup brown rice to Meals 2 & and 4 – Add 1 cup brown rice to meals 3 &and 5 – Add ½ cup of Oats to meal 1
Fat – 49 grams No Change
Calories – 2685
Training – Chest and Shoulders (80% No reps to failure)
Cardio – 45 minutes
Tuesday
Protein – 245 – Add 2 oz chicken to Meal 3
Carbohydrates – 300 – Eliminate ½ cup of Oats from meal 1
Fat – 46 No Change
Calories – 2594
Training - Back (80% No reps to failure)
Cardio 30 minutes
Wedensday
Protein – 255 – Add 1 scoop of Whey at 11:00 am
Carbohydrates – 260 - Eliminate ½ cup of rice from meals 3 & 5
Fat – 45 No Change
Calories – 2465
Training – Arms (80% No reps to failure)
Cardio 30 minutes
Thursday
Protein – 265 – Add ½ scoop of Whey at 5:00 pm
Carbohydrates – 200 – Eliminate ½ cup brown rice from meals 2 & and 4
Fat 45 No Change
Calories – 2265
Training – 40 minute Full body circuit (60%)
Cardio – 20 minutes
Friday
Protein 275 – Back to original Protein
Carbs 250 – Eliminate ¼ cup brown rice from Meal 5
Fat 45 No Change
Training 20 minutes light conditioning
Cardio – 15 minutes brisk walking
Saturday
Meal 1 – 2 pieces of Bacon and Eggs – ½ cup oats, 8 oz water
Meal 2 – 3 oz Steak, 8 oz potatoes, 8 oz water
Meal 3 – Protein Bar, Banana, 8 oz water
Meal 4 – 5 oz chicken, 5oz potato, banana, 8 oz water
Meal 5 – 2 rice cakes, 1tbsp peanut butter
Meal 6 – reeces peanut butter cup, 5 minutes before stage
8 ounces of water between meals 1 – 4
Sip on water after meal 4
Pump for 10 minutes after meals 1,4 and right before stage
Limit vegetables and fiber in the 24 hours leading up to the show
Take a non drowsy antihistamine the morning of the show.
I did a lot of reading and so did you if you made it through all that lol. Now I just need to find some shorts and stay healthy for a month. I’ve got two spray tans lined up… one on the night before and one on the day of. It was more expensive but I went with the contest sponsored tanner. Figured they know best.
Hope everyone has a great week and stays on track!
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I know you’re working with someone who takes measurements and was/is helping you with posing, but it he doing your nutrition too?
I’m just curious if you’re doing the planning or following someone’s plan. I know nothing about contest prepping other than doing a couple shows makes you a qualified coach.
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Damn, that’s some seriously specific nutrient control. I can’t wait to see the contest pics, you’re going to be ripped to shreds by then.
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