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31/10/13

8am coffee, 6 whole eggs
30min walk
Large bowl oats with berries
12 3 sushi rolls, wheatgrass shot
1pm 1s WPI
3pm bowl rice with mince beef
-sleep 1h-
5pm 2 handfuls mixed...

Starting off season pic compared to best ever contest condition... Lots of work to do!

6370643

6/10/13
8am 1s sunwarrior, coffee
30min walk
9am 6 eggs, greens, fresh veg juice
1pm coconut oil, mince, greens, potato

Arms
Super set biceps and triceps - various exercises chasing the...

6/10/13
8am 1s sunwarrior, coffee
30min walk
9am 6 eggs, greens, fresh veg juice
1pm coconut oil, mince, greens, potato

Arms
Super set biceps and triceps - various exercises chasing the...

24/9/13
7am fresh veg juice, 200g mince, 3 eggs, 1c oats
1030am 3x95 tuna and oil, handful mixed nuts/seeds
130pm 200g mince, 1c basmati rice, 1/2 avocado, olives
530 2 tin tuna, 50g mince,...

24/9/13
7am fresh veg juice, 200g mince, 3 eggs, 1c oats
1030am 3x95 tuna and oil, handful mixed nuts/seeds
130pm 200g mince, 1c basmati rice, 1/2 avocado, olives
530 2 tin tuna, 50g mince,...

-My mental and physical journal to back to competition in 2014-

I started a log here back at the beginning of the year with the goal of competing in the INBA September state titles. Unfortunately...

28/3/13
Revised - finished work early, went to bed earlier and missed last meal..

29/3/13
Meals as per plan
Cheat meal after training; macas double quater, large frys, small block choc
...

24/3/13
Meals; as per plan - same as yesterday :)

Quads/calves/abs
1 leg ext 2 w/up sets 1 work set Tri set with abducter/Aducter
45 leg press 4,5,6,8,10,12 plates X15 reps - primed up
Hack...

21/2/13
1030am coffee, 30min walk
1130am 3 eggs, 2c egg white, 1c oats, banana
2pm HPLC bar 45g P
230pm 200g chicken, 1c rice
Nut bar
430pm 2s WPI
6pm 1.5s vitargo+C4

Should

15/3/13
530am 1c oats/EW, Banana, 3 eggs, vits
930am 200g chicken, 1c rice, 1/4 avo, coconut water
1230 same above
330pm same above
7pm 2s casein
10pm 200g steak, stir fry, 1 egg
...

10/3/13
4pm 1c oats/EW, 3 egg, 2 Sml banana, vits
630pm 2s hydro whey, apple,
10pm marinade steak, veg (BBQ), beef sausage, yoghurt, chock bar
1am 3 sausage, veg
4am apple, chicken, veg
...

5/3/13
730am 1s hydrowhey, berries
40min walk
830am 1c oat/EW, 3 egg, banana, chia seed, honey
1230 200g mince, 1c rice, apple
banana bread, coffee
430pm 200g mince, 1c rice, salad, apple ...

3/3/13
9am 1s hydro builder, coffee
40min walk
10am steak, bowl oats with berries, honey (no egg whites), banana
1pm 200g chicken, 1c rice, apple
330pm 220g chicken/steak, 1c rice
Pre-...

27/2/13
7am 1s hydrowhey, coffee
40min walk
8am 3 egg, 1c egg white, 1c oats, banana
12 200g chicken, 1c rice, veg
Pre - apple, 1s hydro whey, jacked

Quads/calves
Leg ext 4x15-20 last...

Still about 25-30 weeks from 1st show. 12-13% BF

25/2/13

8am 1s hydrowhey, coffee 40min walk
9am 1c oat, 1c EW, 3 eggs, banana, honey and chia
- pear and carrot juice
12 200g chicken, 1c rice, veg
- Gatorade
3pm 200g chicken, 1c rice,...

Thanks bro, good observation!

Hey man Kiyosh had me on over 600g so compared to that it is relitivly low :) 450g is close to 2g per pound so still high but not over the top.
I have been reading allot on George Farrah and what...

23/2/13
530am 1c oats/EW, banana, 3 egg, honey, chia seed
630am 1s whey, 1s casein, apple, 1/2c nuts
930am 200g chicken, veg
1230 same above
330pm same above
730pm 1s whey/casien, tbl udos...