enjoy
Oh you know I will!!!
1 Like
3/7/2023 5 weeks out
Weight 177.2
Food 1746kals/210c/54f/148p
Meal1 Pancakes!!!
Meal2 3 steak wraps
Meal3 6oz chicken breast/spinach/cabbage/yogurt dressing/peppers/onions
Meal4 shake
Training
Arms
SS rope tricep extensions/single arm high cablke curls 4x15
SS dips/hammer curls 4x15
SS single arm preacher curls/single arm tricep extensions 4x15
SS Alternating dumbbell curls/tricep pushdowns 4x15
Cardio
60min AM fasted treadmill
60min PM Treadmill
Super tired today. Was tough getting on the mill after training.
1 Like
3/8/2023 5 weeks out
Weight 176.1
Food 1718kals/65c/39f/271p
Meal1 1c egg whites/no fat cheese/6 slices turkey bacon
Meal2 8oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 8oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal4 4 rice cakes pre WO/shake Post WO
Meal5 6oz chicken breast/spinach/cabbage/yogurt dressing/peppers/onions
Meal6 Shake
Training
Chest -Circuit
incline smith bench 3x15
dumbbell flys 3x15
low to high single arm crossover 3x15
High to low single arm crossover 3x15
plate raise 3x15
Converging chest press machine 3x15
pushups 3x15
Cardio
60min AM fasted treadmill
60min PM Treadmill
3 Likes
3/9/2023 5 weeks out
Weight 175.6
Food-Didn’t log cals yesterday. Just ate and stayed within cals
Egg white omlett
cobb salad
3 chicken wraps
Training
Full rest day.
Cardio
Off day
Had a back issue and was pretty much in bed most of the day. The rest did me good though. Feel good today. Weight this morning was 174.4.
Been having nagging shoulder issues since prep stared. Finally went to the doc yesterday and got shots in both shoulders. Feeling better already today. Back has also been acting up last week or so. Had a shot on the lower back as well. Feeling much better today.
Training/cardio will commence today. Will put up log later tonight for today.
3 Likes
3/10/2023 5 weeks out
Weight 174.4
Food-1803cals/148c/41f/240p
Meal1 1c egg whites/35g fat free cheese/6 slices turkey bacon
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 4 rice cakes pre WO
Meal5 6oz chicken breast/1c rice/lettuce/3 low carb shells/70g no fat cheese
Meal6 170g Chobani zero yogurt
Training
Back-circuit
wide pull down 4x15
close grip low pull 4x15
overhead lat pull single arm 4x15
pull ups 4x15
best over rows 4x15
reverse flys 4x15
No abs-don’t wanna mess with my back. Hopefully tomorrow will be good. Will be at my reg gym so i can use the machine.
Cardio
No morning cardio-Back still hurting
PM cardio 60min treadmill
1 Like
3/11/2023 5 weeks out
Weight 176.2
Food-1723cals/97c/43f/251p
Meal1 1c egg whites/60g oatmeal
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 4 rice cakes pre WO/shake&yogurt post WO
Meal5 15oz beef tips/sherataki noodles
Meal6 2 Chobani zero yogurt
Training
Shoulders
Shoulder press machine 6x15
rear dealt machine 6x15
SS front dumbbell raise/shrugs 4x15
ab machine 6x20
Cardio
AM cardio 60min treadmill
PM cardio 60min treadmill
20 min posing practice
1 Like
Getting close brother.
1 Like
Getting there. Felt like total crap today. Didn’t train. No cardio. Barely any food. Hopefully it’s a one day thing. Slept like crap last couple nights. Back at it tomorrow I guess.
1 Like
3/13/2023 4 weeks out
Weight 170.4 Seemed to have dropped a bunch of water over the weekend?
Food-1728cals/85c/38f/250p
Meal1 1c egg whites/35g no fat cheese/6 slices turkey bacon
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 2 rice cakes
Meal5 6oz 95/5 beef/cabbage/35g no fat cheese/1c rice
Meal6 2 Chobani zero yogurt
Training
Off day
ab leg raises 8x15
Cardio
AM cardio 60min treadmill
PM cardio 60min treadmill
20 min posing practice
Calling yesterday a loss. Not gonna try to make up for a missed day. Needed the rest.
1 Like
3/14/2023 4 weeks out
Weight 172.2
Food-1463cals/97c/42f/167p
Meal1 1c egg whites/35g no fat cheese/6 slices turkey bacon
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz 95/5 beef/2c rice
Training
Arms
SS hammer curls/tricep pushdown 3x15
SS drag curls/overhand pushdown 3x15
SS single arm dumbbell curls/tricep kickbacks 3x15
Cardio
AM cardio 60min treadmill
PM cardio 60min treadmill
20 min posing practice
3/15/2023 4 weeks out
Weight 168.4
Food-1729cals/37c/46f/195p
Meal1 1c egg whites/60g oatmeal
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 2 rice cakes
Meal5 6oz 95/5 beef/cabbage/35g no fat cheese/1c rice
Meal6 shake
Training
Chest -circuit
Single arm push down 4x15
plate raise 4x15
peck deck 4x15
flat dumbbell press 4x15
Incline press machine 4x15
Abs 8x20
Cardio
AM cardio 60min treadmill
PM cardio 30min treadmill
20 min posing practice
1 Like
3/16/2023 4 weeks out
Weight 170.2
Food-1711cals/111c/38f/214p
Meal1 1c egg whites/35g no fat cheese/6 slices turkey
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 2 rice cakes
Meal5 1c egg whites/60g oatmeal
Meal6 shake
Training
Rest day
Cardio
AM cardio 60min treadmill
PM cardio 60min treadmill
20 min posing practice
2 Likes
3/17/2023 4 weeks out
Weight 167.6
Food-1781cals/141c/48f/214p =Slightly inaccurate. Had a couple bites of my wifes’ fish fry and 4 French fries
Meal1 1c egg whites/35g no fat cheese/6 slices turkey bacon
Meal2 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Meal3 6oz sliced turkey/1 cheese stick/5 carrots/5 pickles
Mea4 2 rice cakes
Meal5 6oz flank steak/2c rice/peppers&onions
Meal6 1 chobani no sugar
Training
Back
Single arm lat pull 3x15 plus backoff
Seated row machine 3x15 plus backoff
SS wide pull down/narrow reverse grip pull 4x10/4x10
Ab machine 6x20
Cardio
AM cardio 45min treadmill
PM cardio 60min treadmill
No posing today. Tired AF
2 Likes
3/18/2023 3 weeks out
Weight 161.7
Food- 2225cals/290c/33f/220p
Meal1 1c kodiak protein pancakes
Meal2 6oz flank steak/1c rice/2 taco shells pre WO
Meal3 6oz chicken breast/1c rice post WO
Mea4 NA
Meal5 6oz chicken breast/2c rice/pineapple
Meal6 1 chobani no sugar
Training
Shoulders
shoulder press machine 6x14
cable side laterals 4x15
reverse peck deck 4x15
Ab machine 6x20
Cardio
AM cardio 45min treadmill
PM cardio 45min treadmill
20 min posing
1 Like
3/20/2023 3 weeks out
Weight 170.1-I suspect this is from the (2) high carb days over the weekend.
Food- 1724cals/93c/40f/237p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6oz sliced turkey/1 cheese stick/carrots/pickles
Mea4 80g cream of rice pre WO
Meal5 3oz flank steak/3oz chicken breast/lettuce/no fat cheese/pickles/yogurt dressing
Meal6 1 Chobani no sugar
Training
Legs
Singled leg extensions 4x15
double leg extensions 4x15
seated ham curls 6x15
seated calves 6x15
glute press 6x15
Ab machine 6x20
Cardio
PM cardio 30min treadmill
20 min posing
1 Like
3/21/2023 3 weeks out
Weight 170.2-weight is still up from the (2) high carb days over the weekend.
Food- 1749cals/134c/42f/231p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6oz sliced turkey/1 cheese stick/carrots/pickles
Mea4 80g cream of rice pre WO
Meal5 6oz flank steak/2 wraps/1/2c rice/lettuce/salsa
Meal6 1 Chobani no sugar
Training
Arms
SS rope hammers/overhead tricep cable 4x15
high arm curl machine 4x15
tricep extension machine 4x15
SS standing single arm curls/dumbbell kickbacks 4x15
Ab machine 6x20
Cardio
PM cardio 45min treadmill
20 min posing
1 Like
3/27/2023 2 weeks out
Weight 167.2
Food- 1749cals/101c/54f/206p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6oz flank steak/white potato
Mea4 4 rice cakes pre WO
Meal5 2 beef paties/no fat chese/lettuce/tomato
Meal6 NA
Training
Legs
Seated leg surls with hold 3x15
seated calf raise 2x15
glute kicks 4x15
Ab machine 6x20
Cardio
AM cardio 45min treadmill
PM cardio 45min treadmill
20 min posing x 2
Strep throat took me out over the last few day. Could barely swallow even fluid and didn’t train. Just did cardio and ate what I could. Feeling pretty good now except lower back is an issue. Hopefully get that resolved this week between massage and chiropractic work.
2 weeks to go!!!
1 Like
3/28/2023 1.5 weeks out
Weight 166
Food- 1775cals/117c/28f/254 p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 10.5oz tilapia/2c spinach/130g potato
Meal6 shake
Training
Push
incline machine press 4x15
peck deck 4x15
tricep press 4x15
rope pull down 4x15
shoulder press 4x15
Ab machine 6x20
Cardio
AM cardio 45min treadmill
PM cardio 45min treadmill
20 min posing x 2
1 Like
3/29/2023 1.5 weeks out @RT_Nomad How you think i’m coming along?
Weight 166
Food- 1814cals/104c/44f/239p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 Shake
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices no fat cheese/lettuce wraps
Meal6 shake
Training
Pull
Wide pull down 3x15
straight bar curls 3x15
bent over rows 3x15
single arm dumbbell curls 3x15
reverse fly 3x15
rope hammers 3x15
reverse grip pull down 3x15
Preacher curls 3x15
Ab machine 6x20
Cardio
PM cardio 30min treadmill
30 min posing
This kicked my ass. Posing was a bit lax as i was beat. 30min cardio is all i have today. May reduce cardio to 2x30min.
2 Likes