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  1. #151
    Registered User Vanderdd's Avatar
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    Week 9 in the books and here are some update pics. Refeed today at the same macros of 50/250/180 low days and one high day of 40/400/180.







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  2. #152
    Registered User Jumpman3210's Avatar
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    Awsome progress dude!
    TEAM3DMJ (SoCal)
    Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261

    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
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  3. #153
    Registered User Vanderdd's Avatar
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    Thanks bud!

    I got a carb bump from 50/250 to 260/ 180. I hit a low of 141 earlier this week. It was a nice feeling for sure since my projected goal weight is 135. Training went well. Hit 205 x 4 x3 on flat bench which is a PR since my February pec injury. I notice squat strength is pretty stagnant, but my bench keeps slowly improving.

    I've been listening to motivational theory/conquering the mind video's to keep physiologically on point. I believe the mind is underestimated at times during prep and makes one vulnerable.
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  4. #154
    Registered User Vanderdd's Avatar
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    Week 10

    Week 10 is in the books and sitting around 143 this morning. No changes in macro's as a hit a low of 141 this week. Macros are still 50/260/180 and 40/400/180.


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  5. #155
    Registered User Vanderdd's Avatar
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    Whats up guys, the week went good and my fiancé and I created our page on Facebook called Daniel Vanderberg & Brooke Allison's Fitness. Original right? lol

    I hit 141 again this morning for two days in a row. I created a delicious apple pie who I will gladly give credit to B Nizzle. I tried to recreate it and mine just doesn't look good as his. But hey, I'm trying! I added another scoop of Cellucor Cinnamon Swirl and didn't realize the soy flour (used it to cut back carbs) had 10g of protein a serving!



    Also, here are some must have's for prep. I know I'm late, but peanut butter was not that good when I first bought it. Now, I want anything I can find to save taste and macro's.




    Lunch: Tuna Sandwich of Peace:
    Sara Lee bread, Walden Farms Chipotle Mayo, Celery, Lettuce, and a tad of mustard.
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  6. #156
    Registered User Vanderdd's Avatar
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    Macros posted for French Toast



    Walden Farms syrup, Sara Lee honey wheat bread (5)-7 slices, 250g egg whites, 100 g almond milk. Mix all of it together in a bowl with one scoop (35g) of Cellucor Cinnamon Swirl protein (add water as needed). Mix until its not clumpy. Dip the bread in the bowl for a few seconds as it will soak up fast! Then throw those bad boys in the pan on above medium heat. BOOM!

    Macros:
    6f/40c/66p total
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  7. #157
    Registered User Vanderdd's Avatar
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    Here is my weight loss since the beginning of prep, 12/3 @ 155 to today, 2/17 @ 141. Its days like this I look back and remind myself that result come slow and over time.

    3-Dec 155
    4-Dec 154.8
    5-Dec 154.8
    6-Dec 156
    7-Dec 155.6
    8-Dec 155.4
    9-Dec 155.2
    10-Dec 155
    11-Dec 153
    12-Dec 153.2
    13-Dec 153.4
    14-Dec 154.4
    15-Dec 153.8
    16-Dec 153.6
    17-Dec 151.4
    18-Dec 152.6
    19-Dec 151.6
    20-Dec 151.6
    21-Dec 151.6
    22-Dec 150.8
    23-Dec 151
    24-Dec 149.8
    25-Dec 149.9
    26-Dec 150.2
    27-Dec 150.4
    28-Dec 150.6
    29-Dec 150.6
    30-Dec 149.6
    31-Dec 150.2
    1-Jan 149.2
    2-Jan 150.2
    3-Jan 147.8
    4-Jan 149.4
    5-Jan 148.4
    6-Jan 149.6
    7-Jan 150.4
    8-Jan 149.6
    9-Jan 148.8
    10-Jan 149.6
    11-Jan 148.8
    12-Jan 148.4
    13-Jan 147.6
    14-Jan 148
    15-Jan 146.2
    16-Jan 146.8
    17-Jan 147.2
    18-Jan 147.4
    19-Jan 147
    20-Jan 146.6
    21-Jan 147.2
    22-Jan 146.8
    23-Jan 146
    24-Jan 146
    25-Jan 145.6
    26-Jan 144.8
    27-Jan 145.4
    28-Jan 146.8
    29-Jan 144.8
    30-Jan 144.4
    31-Jan 143
    1-Feb 142.4
    2-Feb 142.6
    3-Feb 142.6
    4-Feb 144
    5-Feb 143.4
    6-Feb 141.4
    7-Feb 143.8
    8-Feb 143
    9-Feb 143.2
    10-Feb 142.8
    11-Feb 142.6
    12-Feb 143.8
    13-Feb 142.8
    14-Feb 143
    15-Feb 141.2
    16-Feb 141.4
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  8. #158
    Registered User Vanderdd's Avatar
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    Good morning! I couldn't wait to make this when I got up and ready to start my day off with a banging protein shake!

    I used the Peanut Butter Marshmallow for this some Butterscotch Mousse!



    1. One package of Sugar-Free* Fat-Free Butterscotch Jello-o (4 servings)
    2. One scoop Cellucor Peanut Butter Marshmallow
    2. One cup Fat-Free Milk
    3. 0-(3) servings Sugar-Free Cool Whip
    4. Mix all in a bowl for 2-3 minutes!
    5. I added one serving of Cool Whip on top for presentation lol.

    Macros:
    5F/49C/34P
    * I made it originally w/o the Cool Whip with each serving has 1 g fat.
    Also, protein has 1.5g fat and MFP rounded up to 2. So, if you wanted only to have 1.5 G only of fat take out the Cool Whip!
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  9. #159
    Registered User Vanderdd's Avatar
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    5 Minute Breakfast




    5 minute breakfast and on the go? Lets do it!

    1. Two slices of Sara Lee Bread and put in toaster.
    2. 1 serving or 122g Egg whites, Pam bowl, put in microwave 1 minute.
    3. I slice fat-free cheese
    4. Lettuce be serious lol
    5. 5-6 slices of turkey
    6. Salt and pepper

    Total
    275 Cals 2f/31c/29p
    Last edited by Vanderdd; 02-17-2013 at 07:54 AM. Reason: left out turkey
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  10. #160
    Registered User Vanderdd's Avatar
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    Lunch! This whole thing is mine!
    1. Boboli 100% wheat pizza (whole pizza is 6 servings)
    2. Kraft Fat-Free Mozzarella cheese x 3
    3. One serving (17) turkey pepperoni
    4. Contadino pizza squeeze 1/2 cup
    5. Baby spinach for.. Don't know. Yolo.

    Total 19f/150c/ 68p for the whole pizza and 3.1f/ 25c/ 11.3p a slice!
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  11. #161
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
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    Stats: 5'9", 157 lbs
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    BodyPoints: 650
    Rep Power: 8392
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    Killing it with the prep food brah! Looks awesome. Keep up the good work Lunch time for me!
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  12. #162
    Registered User Vanderdd's Avatar
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    Originally Posted by jpfaherty View Post
    Killing it with the prep food brah! Looks awesome. Keep up the good work Lunch time for me!
    Thanks bud, your log was epic and just trying to keep up!
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  13. #163
    Registered User Vanderdd's Avatar
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    Week 11






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  14. #164
    Registered User Vanderdd's Avatar
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    Can you tell the wedding is getting close? lol My fiancé is dominating our back room.
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  15. #165
    Registered User Vanderdd's Avatar
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    Weight 140.2
    Macro change 40/260/180. After 12 weeks finally fat took a hit. I know, it is a sad day lol. But I'm down 15 pounds in 12 weeks.
    Cardio still 400 x 5

    Monday- Upper Power went good. 205 for 4 on bench.
    Tuesday, today, I had my worst workout and cardio. woof


    On a positive note, this was amazing.



    Well boys, I got a 10g drop in fat so my plans for this Protein Ice-cream of Youth just got hindered a little. 12 weeks in prep and macros are now 40/260/18 @ 140 lbs, started at 155, and last week fat was 50g. 12 more weeks until first show!

    I had to melt it down a tad last night in the fridge. Next, I mixed the protein in this morning. Then I stuck it back in the freezer on a prayer haha.

    With that being said, this was the remainder of my macro's tonight. I know the picture just looks like a big bowl of ice-cream, but boy did it come in the clutch that hit my craving from last night and my numbers for today.


    1. One scoop Cellucor peanut butter marshmallow protein
    2. 1/2 cup frozen honey caramel Greek yogurt

    4f/23c/32p
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  16. #166
    Registered User mariobrochill's Avatar
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    Log is looking sick. Sorry for not joining but def subbing to this
    Do I even lift?


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    *SoClose* but at wut cost?
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  17. #167
    Registered User Vanderdd's Avatar
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    Originally Posted by mariobrochill View Post
    Log is looking sick. Sorry for not joining but def subbing to this

    Thanks bro good to have you!
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  18. #168
    Registered User Vanderdd's Avatar
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    Cellucor chocolate covered protein pretzels


    Chocolate covered protein pretzels = mind blown.. Again. I'm awesome

    1. Cellucor peanut butter marshmallow whey
    2. 1/4 cup fat free milk
    3. Sugar free chocolate syrup
    4. Pretzel serving

    Mix 1-3 together, dip pretzels, put on wax sheet and sit until hardened in fridge.

    3g F/38g C/32g P

    (Macro's could even be a tad lower b/c of excess mix left in the bowl. That little Chihuahua in the pic is a billy goat I swear)
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  19. #169
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    LOL'd "Again I'm awesome".

    Your front lat spread is a killer pose! Keep working on the RDB, it's a tough one!

    When's the weading? I thought the blue stuff in the background was your weekend head wear

    Edit - HAHAHAHAHAHA Just saw the dog. It really does look like a goat, you never should have said it was a dog.
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  20. #170
    Registered User Vanderdd's Avatar
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    I agree, my posing is a little better than
    before, but I have a lot of work to do still. I know I don't have a plethora of muscle and need to make it up with conditioning/posing.

    The wedding is June 15. Shows are May 11 and June 1.
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  21. #171
    Registered User Vanderdd's Avatar
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    12 Weeks out!
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  22. #172
    Registered User Vanderdd's Avatar
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    Week 12

    2/22/12

    Weight: 140.4 and cardio this week still 400 x 5. I can feel strength draining a little and mostly on legs. Its all good though because the confidence in the gym by the way I look cancels it out. Its like a euphoria that rushes the body when you see how much improvement is made.

    Monday- Upper Power
    Bench Press 205 x 4 x 3
    Bent Rows 155 x 4 x 3
    OH BB Press 65 x 4 x 3
    Barbell Curls 65 x 4 x 3
    OH Tri Ext 65 x 4 x 3

    Tuesday- Lower Power
    Squats 245 x 4 x 3
    Rom Dead 170 x 4 x 3
    Calf Press 220 x 4 x 3
    Ab Leg Raises

    Wednesday- OFF


    Thursday - Upper Hypertrophy
    Internal Shoulder Rotations (use bands)
    External Shoulder Rotations (use bands)
    Incline Bench Press 125 x 10 x 3 BB
    One Arm Rows 60 x 10 x 3
    Close Grip Lat Pull 145 x 10 x 3
    Side Lateral Flys 55 x 10 x 3
    Triceps Pressdowns 145 x 10 x 3
    Dumbbell Curls 20 x 10 x 3

    Friday - Lower Hypertrophy
    Deadlifts 255 x 4 x 3
    Leg Press 280 x 10 x 3
    Leg Curls 70 x 10 x 3
    Calf Press 195 x 10 x 3
    Abs Leg Lifts

    Sat- Off
    Sunday- Refeed 40/400/180
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  23. #173
    Registered User RHK89's Avatar
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    Things are coming along VERY nicely!
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  24. #174
    Registered User Vanderdd's Avatar
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    Originally Posted by RHK89 View Post
    Things are coming along VERY nicely!
    Thanks bro good to have you!
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  25. #175
    Registered User Vanderdd's Avatar
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    Well, today is refeed and didn't start off to fancy. A bowl of Reese puffs and a protein shake. I got me a cup of french vanilla coffee and YouTube. I look forward to it every Sunday because I use this day emotionally and mentally to prepare for the upcoming week. People should never stop trying to learn. As a teacher, I've acknowledge the fact I am always going to be asked a question that is not used in the classroom. Next, the more knowledgeable in other topics like fiances, psychology, and goal-setting allows me to achieve the "wants" in life. I believe so often that people see this blueprint in their mind of how they would like their life to be like, but it never works out like that. Like bodybuilding, consistency, planning, and dedication are some of the keys that allow people to achieve their goals to live the blueprint they project.

    Like today, I looked up the Man of Steele trailer for motivation and loved this quote:

    "You're not just anyone. One day, you're going to have to make a choice. You have to decide what kind of man you want to grow up to be. Whoever that man is, good character or bad, it's going to change the world."

    Also, this one reminds me of bodybuilding in general.

    "People are afraid of what they don't understand"
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  26. #176
    Registered User Vanderdd's Avatar
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    Week 12



    I laughed this morning looking at the dishes. Do we even lift?


    BTW, Egg whites are a huge hit with me for cooking, eggs in general, and the connivence to just squirt it out. Yeh, All day.



    Cheesy breakfast burrito!

    Ingredients
    1. 66g egg whites
    2. One Mission whole wheat tortilla
    3. 1/2 cup each fat-free mozzarella and American cheese
    4. 2 olives diced
    5. Sprinkle of baby spinach

    Extra: Salt and pepper, Walden Farms chipotle mayo

    * Pam bowl, pour 61g egg whites and microwave and cook for one minute. Lay our tortilla, add ingredients above, wrap and enjoy!

    4g fat/ 30g carbs/ 32g pro



    Date Night at the Vanderberg household as we celebrated half way through prep! Also, finished a pre-marriage class today and I actually didn't think it would be as cool as it was. Great investment.

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  27. #177
    Registered User SpiteTheOdds's Avatar
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    Originally Posted by RHK89 View Post
    Things are coming along VERY nicely!
    agreed
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  28. #178
    Registered User Vanderdd's Avatar
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    Cheesy Chicken Nachos

    This one took me some time on how to keep fat and carbs in check, but still came in the clutch my peeps!

    1. One serving Blue Diamond-Baked Chips (Nacho)
    2. 2 oz chicken breast
    3. Fat-Free mozzarella and american cheese
    4. 1 oz mushroom, Jalapeño, and baby spinach
    5. 1/4 black beans
    I added Tony Chachere's seasoning and pepper on top.

    *put spinach down first so the cheese. The rest of the ingredients bond together when the cheese melts and doesn't stick to the plate.

    5g fat/ 32 carbs/ 37g pro
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  29. #179
    Registered User Vanderdd's Avatar
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    Week 12









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  30. #180
    Registered User Vanderdd's Avatar
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    Monday 2/25/13 Upper-Power Day Week 13

    Weight: 141.6 (day after refeed)

    Macros for week 13 are 40f/260c/180p. Last week, week 12 was the same and week 11 50f/260c/180p.

    Here is the workout for today.
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