Comeback to Champ- Road to 2013 Contest (Offseason and Contest Prep)

[Vanderdd]

It just gets better the deeper you get into prep! the more creative = the harder on restricted kcals to kill those cravings.

Only b/c I found your page and Cellucor products!

[Vanderdd]

Ok guys, dowel 5 we took a macro cut to 40/225/200 and cardio from 4 to 5 x 400. I felt like a zombie and me day I was 139 and the next 135.4. So, for 4 weeks out from my warmup, we will do 4x 400 and macros of 40/260/180. Jeff said I looked pretty flat last week and boy can I tell.

As far as prep, I really haven't splurged on my diet. I may have forgotten to log an item or scan a wrong barcode, but nothing serious. I do have my wedding June 15th and a cruise following. Inb4 I'm fat as hell 2 weeks post-contest!

Today weight was 137 and cardio of 400.

[The Solution]

Finish strong !

[Vanderdd]

I forgot to take a pic of how it looked before I rolled it up!

Kraft - Cool Whip--Fat Free Whipped Topping Jkb, 2 TBSP
Chobani Greek Yogurt - 0% Plain Non-Fat , 1 oz
Horizon - Organic Fat-Free Milk, 0.13 cup
Lucky Leaf - Premium Apple Pie Filling, 0.666 cup (85 g)
Flatout Flat Bread Multi Grain With Flax - 100 Calorie Flat Bread
Cellucor Cor-Performance - Cinnamon Swirl 11.33 g

I mixed the protein, milk, and yogurt together with a dash of cinnamon. Then put the apple pie filling in the microwave to make it soft and warm. Added it to my wrap, scooped out the protein mix blend, and added some ff whip on top. I was craving apple pie and this was a simple solution!

3f/68c/21p

[Vanderdd]

[The Solution]

Keep that head up on the rear poses bro, remember dont round your back, the judges are behind you looking up at your! Lean back into them.

[Vanderdd]

Keep that head up on the rear poses bro, remember dont round your back, the judges are behind you looking up at your! Lean back into them.

I agree. I need to do that, squeeze my glutes more, and push my hips forward.

[Vanderdd]

Lc Foods - Pancake Mix, 1/4 cup mix
Cellucor Cor-Performance - Cinnamon Swirl 34 g
Sweet Potato - Baked, Medium, 171 grams
Jello Sugar Free Fat Free Instant Pudding - Vanilla - Dry Mix, 8g
Pb2 - Powdered Peanut Butter, 2 tbsp
All Whites 100% Liquid Egg Whites - Eggwhites, 3 tbsp
Farmhouse Eggs - Cage Free Large Brown Eggs, 1 egg
Hungry Jack - - Complete - Extra Light & Fluffy - Pancake & Waffle Mix, 1/3 cup dry mix (44g) (3 4-inch pancakes)
Silk - Pure Almond - Almond Milk Unsweetened - Original, 0.25 cup (240mL)
Log Cabin - Sugar Free Syrup *, 1/4 cup
Kraft - Cool Whip--Fat Free Whipped Topping Jkb, 2 TBSP

Mix all dry ingredients together.
Mash potatoes & add eggs, and milk. I blended and let settle to get it smooth.
Then add dry mixes and above ingredients.
Add to waffle maker and enjoy 4 waffles

I have not felt this full all prep. It was wonderful.

Shout out to Chef Bob for this recipe with my own touch for macro purposes!

12/97/53

[The Solution]

I need to make some SP cakes now...
better yet.. i got a better idea

new video for next week! Good idea!

[Vanderdd]

Fiber One - Banana Nut Muffin Mix Only, 2 servings
Cellucor Cor-Performance - Cinnamon Swirl 17 g
Silk - Pure Almond - Almond Milk Unsweetened - Original, 0.13 cup (240mL)
Jello Sugar Free Fat Free Instant Pudding - Vanilla - Dry Mix, 8 g 25
Food Club - Fat Free Plain Yogurt, 0.13 Cup
Strawberries - Raw, 100 g
Banana - Cwd - Raw, 50 g
Log Cabin - Sugar Free Syrup *, 1/4 cup
Nature Valley - Nature Valley: Crunchy - Oats and Dark Chocolate, 1 bars (42gms)

Macros 11/f/108/22.

I know it's not anything too spectacular and the carbs got away from me here lol. But was so worth it. If you want to cut back and make one waffle use one serving of Banana Nut mix. Also, I could of used a full scoop of protein, but I was making brownies at the same times and burned them! DANG!! lol forgot they were in the oven.

O well, enjoy, substitute stuff to your macros and better yet, Get to cookin'!

[Vanderdd]

Weight 136

Macros:
Six low days 40/260/180 and one high day of 40/400/180

This week mentally I was not there. I made progress, hit my macros with only going over a tad bit a day or two, struggled in the gym, and just was not productive like my normal self. Today, I regathered myself and just my as$ to straighten up, stay busy, and get back to being productive. I have a lot on my plate, but nothing I haven't done before. Tonight, I'm pumped about the gym at 5:00 AM. I got all my stuff ready to go for tomorrow, did my whole week worth of lesson plans for my classes, and reviewed our playbook for varsity spring training tomorrow.

I also had to remind myself that prep should be fun, rewarding in the experience and how far I've come. I only have 3 and 6 weeks left. Then, I have 3 years worth of an off-season to eat all those foods I'm missing out or extra energy being in a surplus. I realized I needed to soak it all in because it has flown by. Plus, I'm going to be ripped to shreds two weeks after my show at my wedding for our cruise lol.

I'm excited about this next three weeks and hopefully my body can "pop" a little. I really want leg veins and feathers.

Here are pics from refeed tonight and my weekly pics. lol bad part is I'm always carbs up for my pics and don't have that luxury of filling out left as an excuse.










Little Pizza Action


Stuffed Green Bell Pepper w/ Zatarains New Orleans Rice, 4 oz Shrimp, Mushrooms, and Jalapeno's, and black eye beans. BBQ pizza wrap w/ 4 oz chicken, ff cream cheese, ff cheddar cheese slice, and baby spinach.

[The Solution]

3 weeks will fly brother, keep fighting the inner demons and finish strong.

[Vanderdd]

Macros:
40/260/180 and cardio bumped from 4 x 400 to 6 x 400.

Weight today 135.4
-Prep low and energy low lol

I've pretty much eaten over half my macros before 10AM. Plus, 3 cups of coffee. I've done good the past two days hunger wise, but today I feel like a billy goat. I knocked out cardio Monday, Tuesday, and Wednesday. That will leave Thursday, Friday, and Saturday for cardio. I plan to rest all day Sunday to recover and enjoy refeed.

Posing wise I really need to improve my rear poses and have a posing skype session for Saturday. Hopefully with these weekly adjustments and tinkering with posing I'll be able to dial in more.

[The Solution]

The Final Push is here, take it day by day and focus on what you can control bro. Pose hard, practice, and finish strong.

[Vanderdd]

Woke up 133lb today. Crazy because I was 139 four days ago and for the most part round 136-137.

This week we also moved from 4 cardio sessions to 6. I can tell I made some progress in my legs the most. I got one cardio session left @400 calories.

For me, this week was the hardest mentally. So many times this week I wanted to just cancel my second show. But, for some crazy reason, I also get motivated by the fact that these next 5 weeks are what's really going to make a huge difference.

[The Solution]

Woke up 133lb today. Crazy because I was 139 four days ago and for the most part round 136-137.

This week we also moved from 4 cardio sessions to 6. I can tell I made some progress in my legs the most. I got one cardio session left @400 calories.

For me, this week was the hardest mentally. So many times this week I wanted to just cancel my second show. But, for some crazy reason, I also get motivated by the fact that these next 5 weeks are what's really going to make a huge difference.

Finish strong bro. keep your faith in berto and kill the show.

[Vanderdd]

133 lb again this morning.. I was thirsty as hell so maybe that had something to do with it. I honestly thought weight would shoot back up with sodium intake for the day. I'll be taking pics tonight to send it for my report and ill post them! Less than 2 weeks out today!

[Vanderdd]

Ingredients
1. 122g Libby's pumpkin purée
2. 17g Cellucor Cinnamon Swirl whey
3. 44g Hungry Jack Pancake mix
4. 28g Betty Crocker Pumpkin Spice mix
5. 8g ff/sf vanilla jello mix
6. 28 g ff milk
7. 28g Greek yogurt
8. 46g egg whites
9. Dash of Splenda and cinnamon.

Makes 3 pancakes

Macro's
5/90/26

[The Solution]

Good Eats... finish it strong brother..

[Vanderdd]

[The Solution]

Looks like once the legs come in you will be good to go man. Keep pushing!

[Vanderdd]

Cellucor - Whey Protein- Cookies & Cream, 1 scoop 35g
All Whites 100% Liquid Egg Whites - Eggwhites 46 g
Food Club - Fat Free Plain Yogurt, 28 g
Horizon - Organic Fat-Free Milk, 40 g
Duncan Hines Moist Deluxe Mix Only - Red Velvet Cake, 43 g
LC-Brownie Mix - Double fudge brownies, 27.9 g
Kraft - Cool Whip--Fat Free Whipped Topping Jkb, 4 TBSP

Mix dry and then add milk, egg whites, and milk. I created a chocolate mix to put on top with LC-Brownie mix and Walden farms chocolate with 10g ff milk. I have a hard time not eating the mix before I cook it! lol Anyways, I wanted to be more creative and use a different method, like muffins, but its so easy to just throw in the waffle maker and watch the green light appear. I'm lazy and in zombie mode trying to eat good. If you want to cut out 5g fat take out the LC-Brownie mix. I just needed some fiber and I love their products.

11.5f/62g c/ 40g p

[The Solution]

Does the RV really make a strong flavor for 1 serving? or could you even taste any of the CnC from the RV mix?

[Vanderdd]

I guess thats an unfair question since my taste buds are that of a pregnant woman being a week out. I could taste both. I liked he creamy flavor of CnC with the Red Velvet. Don't get me wrong a 2:1 ratio would be much better, but I didn't have the macros left and it made two small waffles.

[Vanderdd]

[Vanderdd]

Macros for today are 40/260/180 and same for Sunday. I'll do cardio of 300 Sunday, Monday, and Tuesday. Monday 440 carbs, Tuesday 360, and Wed 280, then back to 40/260/1800 until show day.

I must admit, I feel rejuvenated and finally glad it's here. I had a great Skype session with my coach this morning.

[jpfaherty]

Who is your coach anyway? Brad?

[The Solution]

440g of carbs on a front load. Its gonna be GOOD!
Finish strong.

[Vanderdd]

Who is your coach anyway? Brad?

Jeff

[Vanderdd]

440g of carbs on a front load. Its gonna be GOOD!
Finish strong.

Hells yeh! I just got to make it through tomorrow! I have to stay busy or i'll sit around eating all my macros. Saw Iron Man 3 tonight and that took up 3 hours. At the beginning, I saw a Doritos Taco Loco in 3-D and tried to eat it in mid-air haha