Will hopefully be competing in my first show in april. Just finished a 4 month bulk from 192lbs to 211. Need to be under 178.5 to compete at the top of middleweights or will prob be the small guy in light/heavy.
Current weight 211.1lbs
Goal stage weight 175-178lbs
Relaxed
1/4/2023 14 weeks out
Weight 211.1
Food 2900kals/178c/71f/409p
Meal1 1bsp peanut butter/2 cheese sticks/8oz sliced turkey breast/mustard
Meal2 shake
Meal3 Pre WO Meal 2 whole eggs/100g oatmeal/10 blueberries
Meal4 shake post WO
Meal5 8oz chicken breast/250g sweet potato/dried cranberries
Meal6 Shake
Training
Cardio 20min treadmill
Chest
Circuit workout
flat bench press 3x15/1x2 plus forced reps to 15
Incline machine press 4x15
Low incline dumbbell flys 4x15
Dips 4x15
plate raise 4x15
Pushups 4x15
Cardio 15min treadmill
Best wishes on your cut progress. It’s one of the toughest things you can do. Can’t wait to see the results.
Thanks. Def gonna have to go deep for this. Never tried to get as shredded as I’ll need to be before.
how tall are you? thanks.
5’11"
1/5/2023 14 weeks out
Weight 208.9
Food 2909kals/154c/78f/406p
Meal1 6 slices turkey bacon/2 whole eggs/1 cup egg whites/1 cup cottage cheese
Meal2 1bsp peanut butter/2 cheese sticks/8oz sliced turkey breast/mustard
Meal3 8oz chicken breast/100g oatmeal pre WO
Meal4 shake post WO
Meal5 8oz sliced turkey breast/mustard/80g oatmeal
Meal6 Shake
Training
Morning Cardio 20min treadmill
Triceps
Rope tricep extension 4x15
Single arm behind the head tricep extension 4x15
Cross cable tricep extension 6x15
Tricep pushdown machine 4x15
Single arm reverse grip grip extension 4x15
ab machine 6x15
cardio 20min treadmill
1/6/2023 14 weeks out
Weight 208. 1
Food 2916kals/140c/79f/431p
Meal1 80g oatmeal/peanut butter/shake
Meal2 8oz sliced turkey/2 cheese sticks/mustard
Meal3 8oc chicken breast/60g oatmeal
Meal4 shake post
Meal5 8oz sliced turkey/2 cheese sticks/mustard
Meal6 Shake
Training
Off day. Had ART appt. in the morning to help open hips. Glute muscle/tendon? became inflamed to the point where it was hard to walk. 
1/7/2023 14 weeks out
Weight 207.5
Food 2823kals/152c/54f/412p
Meal1 whole eggs/1 buff bagel/2 slices cheese
Meal2 shake
Meal3 8oc chicken breast/60g oatmeal
Meal4 shake
Meal5 whole eggs/1 buff bagel/1 slice cheese
Meal6 Shake
Training
Off again due to glute problem. Still having a hard time with movement
sorry to read this.
hope you find resolution soon
It will resolve. Getting better every day. I’ll be back in the gym tomorrow. Just figured I would use this as a couple days rest/recovery. Been grinding hard the last couple months.
1/9/2023 13 weeks out
Weight 208.1
Food 2611kals/84c/85f/390p
Meal1 1c triple zero yogurt/4 whole eggs/1 slice cheese/6 slices bacon
Meal2 8oz sliced turkey/2 cheese sticks/mustard
Meal3 8oc sliced turkey/60g oatmeal pre WO
Meal4 shake Post WO
Meal5 1c egg beaters/1 slice cheese/6 slices turkey bacon
Meal6 Shake
Training
Fasted AM cardio 20 min treadmil
Back
Kneeling single arm lat pull 4x15
Close grip barbell row 2x15/1x12/1x8
Med grip lat pulldown 4x15 plus drop
Standing dumbbell row 3x15/1x13
SS seated wide grip pull down/reverse grip pull down 3x15each
Cable ab machine 4x15
20min cardio
Training felt great today even on low carbs. Felt strong. Would have preferred a belt for the close grip barbell row but didn’t expect to be doing that. Between college kids coming back and the resolution group it was packed in there. Never have I seen it that busy so I took what I could get.
Wife was really pushing(pulling actually 
). She like working back. Glute is better but still tight. Getting the diet locked in this week as there is no more time for fucking around. It’s on!!
1/10/2023 13 weeks out
Weight 208.1
Food 2448kals/80c/71f/379p
Meal1 1cup egg beaters1 slice cheese/6 slices turkey bacon
Meal2 8oz sliced turkey/2 cheese sticks/mustard
Meal3 8oc sliced turkey/1 buff bagel
Meal4 shake Post WO
Meal5 340g zucchini noodles/4oz beef patty
Meal6 Shake
Training
Fasted AM cardio 20 min treadmill
Biceps
single arm cable curl 4x15
SS single arm dumbbell curl/reverse grip ez bar curl 4x15
dumbbell hammer curls 4x15
cable curls 4x15
seated single arm curl machine 4x15
seated ab machine 4x15
PM Cardio 20min treadmill
1/11/2023 13 weeks out
Weight 206.6
Food 2627kals/76c/74f/420p
Meal1 2 whole eggs/1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 shake
Meal3 8oz sliced turkey/2 cheese sticks
Meal4 2 rice cakes pre WO/shake post WO
Meal5 8 oz London broil/2 cheese sticks
Meal6 Shake
Training
AM fasted cardio 20min treadmill
Chest circuit
flat bench 4x15
SS lying high to lox cable flys/light dumbbell press 4x14
alternating ball pushups 4x15 per side
pec deck 4x15
standing single arm low to high cable fly 4x15
Cardio 20min treadmill
These circuits were done fast. Took less than 45min. Was good though. Will be alternating this type with more heavier/traditiional chest movements for a few weeks.
Velocity kit will arrive tomorrow. Will be starting this weekend!!
1/12/2023 13 weeks out
Weight 202.2
Food 2313kals/738c/69f/398p
Meal1 1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced london broil/2 cheese sticks
Meal3 6oz sliced turkey/2 cheese sticks
Meal4 shake post WO
Meal5 12oz tilapia/3 cups kale
Meal6 Shake
Training
AM fasted cardio 20min treadmill
Triceps +
Cross cable tricep extension 6x15
Push down machine 4x15
behind head singe dumbbell raise 4x15
Extension machine 4x15
Rope push down 6x15
leg extension single leg 4x15
ab machine 6x20
20min cardio treadmill
1/12/2023 12 weeks out
Weight 203.8 This is prob more accurate than yesterdays. It was taken at 5am when I normally get up. Yesterday was taken at 730am.
Food 2511kals/39c/117f/333p
Meal1 6oz sliced turkey/2 cheese sticks
Meal2 6oz sliced London broil/2 cheese sticks
Meal3 peanut butter/shake post WO
Meal4 6oz sliced London broil/2 cheese sticks
Meal5 8oz fillet mignon/vegetables/house salad
Meal6 Shake
Training
AM fasted cardio 20min treadmill
Back
Cable reverse fly 6x15
single arm lat pulldown machine 4x15
Close grip cable pull down 4x15/1x12 BO 1x15
Seated row 6x15
Hoist wide lat pulldown 4x15
ab machine 8x15
30min cardio
Most exercises done lighter weight slow reps with good squeeze.
1/14/2023 12 weeks out
Weight 202.2
Food 2417kals/39c/79f/358p
Meal1 2 whole eggs/1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced London broil/2 cheese sticks
Meal3 Shake
Meal4 6oz sliced London broil/2 cheese sticks
Meal5 6oz sliced turkey.2 cheese sticks
Meal6 Shake/peanut butter
Training
AM fasted cardio 20min treadmill
Shoulder/lagging parts
Hoist shoulder press 4x15/2x12
Side delt raise 4x15
shrugs 4x15
Face pulls 6x15
21’s x3
single arm dumbbell curls 4x15
Ab Machine 6x15
30 min cardio
1/15/2023 12 weeks out
Weight 201.8
Food 2398kals/47c/78f/384p
Meal1 1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced London broil/2 cheese sticks
Meal3 6oz sliced London broil/2 cheese sticks
Meal4 Shake post WO
Meal5 90z grilled sirloin/mushrooms/Zucchini
Meal6 Shake/peanut butter
Training
AM fasted cardio 20min treadmill
Legs
Squat machine 3x15/1x12/1x10
Seated calf raise 4x15
standing calf raise 4x15
seated leg curl machine 4x15
seated leg extension 3x15/1x12
Adductor machine 4x15
abductor machine 4x15
Stiff leg DB deads 4x15
Spent!!!
1/16/2023 12 weeks out
Weight 201.2-Down 6lbs since last monday
Food 2406kals/53c/782/373p
Meal1 1c egg beaters/6 slices turkey bacon/2 slice cheese
Meal2 8oz sliced London broil/2 cheese sticks
Meal3 8oz sliced turkey/2 cheese sticks
Meal4 Peanut butter
Meal5 Egg white and protein pancakes/strawberries
Meal6 Shake
Training
AM fasted cardio 20min treadmill
Off Day
1/17/2023 12 weeks out
Weight 202.8
Food 2453kals/35c/108f/350p
Meal1 1c egg beaters/6 slices turkey bacon/2 slice cheese
Meal2 8oz sliced London broil/2 cheese sticks
Meal3 8oz sliced turkey/2 cheese sticks
Meal4 Peanut butter/shake post WO
Meal5 8oz sliced London broil/2 cheese sticks
Meal6 Shake
Training
AM fasted cardio 20min treadmill
Biceps
Rope hammers 6x15
seated curl machine 4x15
SS single arm preacher hammers/21’s 4x15
Seated preacher machine 2x15/2x12
single cable curls 3x12
seated abs 6x15
20 min stairs-Total mistake after sundays brutal leg day.
