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  1. #361
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
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    Saturday Morning Weight: 169.9lbs



    After being stuck at 167-168lbs for about 5 weeks, I've gained 1.7lbs in the past 2. I'm going to have to keep an eye on this because if it continues to go up this fast I may have to cut back food a bit. Either way, I think I'm still looking reasonably lean, am ~10-11lbs over my absolute depleted prep low and ~9-10lbs over of my carbed up stage weight, and this is what I was weighing about 8-9wks out this past year. Also, it has been 23wks since I won my pro card so I can't complain.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  2. #362
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
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    12-1 Saturday:

    Diet: 202.5gP, 445.5gC, 76gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz raspberries, multi, 2 fish oils
    9:00-10:30am Core ABC, creatine
    11:00am 4 egg whites, 1 whole egg, 1oz fat free cheese, 4 pieces low cal bread, apple, 3oz salad mix, waldon farms, 1c skim milk, 1 serving quakes
    3:00pm 1 scoop whey, 1 1/2c rice, 1c brocolli, 1oz fat free cheese
    7:00pm SEE BELOW - 4oz beef, 1 pieces low-fat cheese, pickle, low carb bun, 400g little red pot, 1T olive oil, 3oz salad mix, waldon farms
    10:00pm 1oz natty pb, 1 tsp sugar free jelly, 2 pieces low cal bread, 1/2c skim milk, 2 serings low-fat ice cream, 1c cherios

    Water: 1.25 gallons
    Sleep: 8 1/2hrs


    Workout: 260x4 on my 7th set of bench, 85s for 4 sets of 4 db shoulder press, arms, calves




    Burger - 4oz 90/10 beef, 1 pieces low-fat pepperjack cheese, pickle, and mustard on a low carb bun
    Fries - 400g little red potatoes, 1/2 Tbsp olive oil, cayene pepper dipped in mustard

    Macros: 47gP, 99gC, 22gF





    Solid workout. My bench isn't progressing quite as fast as my squat/dead; however, I'm still making progress. It isn't all time pr strength yet, but I'm not far off which is awesome since I'm ~25lbs lighter.

    I also did some looking back and in 3 months since starting to work with Dr. Mike Zourdos here is my progress:

    Bodyweight: 162-163 to 169-170lbs
    Squat: 350x1 to 375x5
    Bench: 250x1 to 260x4
    Deadlift: 435x1 to 420x7
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  3. #363
    Gaining slow but sure Reid456's Avatar
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    Even with rebounding from coming off a contest prep, that is still some really good progress.
    "I can do all things through Christ who strengthens me"
    Philippians 4:13

    No one can limit my success

    Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003

    Goals before I'm 30: PhD and natural pro card.
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  4. #364
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by Reid456 View Post
    Even with rebounding from coming off a contest prep, that is still some really good progress.
    Thanks! I actually had 2 months of training after my contest before starting to work with Dr. Z. Either way, this is by far the strongest lb for lb I've ever been. I had a 3 lift total of 1260 at 195lbs end of my last offseason. These days I'm probably roughly 1200 at 170lbs which still blows my mind.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  5. #365
    Chef Bob The Solution's Avatar
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    Saw the update on FB... Mike Z is up to something
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  6. #366
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by The Solution View Post
    Saw the update on FB... Mike Z is up to something
    Thanks! He has definately found a way to increase my strength that is for sure. My lb for lb strength is better than it has ever been and I'll soon be hitting all time bests at a significantly lower bodyweight.

    I also noticed that this thread is at over 10,000 views in 5 months. I'm shocked this many people are following along and appreciate all of the support. Thanks again for following along and hopefully I don't disappoint!
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  7. #367
    Registered User MKW's Avatar
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    Originally Posted by chuckles_345 View Post
    Thanks! He has definately found a way to increase my strength that is for sure. My lb for lb strength is better than it has ever been and I'll soon be hitting all time bests at a significantly lower bodyweight.

    I also noticed that this thread is at over 10,000 views in 5 months. I'm shocked this many people are following along and appreciate all of the support. Thanks again for following along and hopefully I don't disappoint!
    Lurker checking in! Amazing consistency and information. This is one of the logs I prioritize when I'm busy.
    "Making my own luck" towards a 1000 pound total:
    http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523

    Currently rebuilding on 5/3/1.
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  8. #368
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    Fantastic progress on the reverse diet...just crazy! No way will I be able to go that long but I'm giving you major kudos for sure.
    Join me on "The Journey"...Video Series and Offseason Log!
    http://forum.bodybuilding.com/showthread.php?t=130493573
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  9. #369
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
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    Originally Posted by MKW View Post
    Lurker checking in! Amazing consistency and information. This is one of the logs I prioritize when I'm busy.
    Thanks for the support! I've always said that I may not have the best genetics for this sport and I may never beat anyone at the pro level; however, when all is said and done I want to be able to look back and think that I maximized my phisque as much as possible given my genetics and that I did everything possible to improve.



    Originally Posted by triplewhammy View Post
    Fantastic progress on the reverse diet...just crazy! No way will I be able to go that long but I'm giving you major kudos for sure.
    Thanks Josh! I can tell you for a fact that the first 6-10 weeks are extremely difficult; however, if you stick it out for those first couple months, you will be set up for an extremely productive offseason/next contest prep.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  10. #370
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    12-2 Sunday: Off Day

    Diet: 202.5gP, 423gC, 75.5gF
    7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz raspberries, multi, 2 fish oils
    12:00pm 4oz 90/10 ground beef, 1 pieces low fat cheese, low cal bun, 1 bag low-fat popcorn, salad, waldon farms
    3:30pm 5 egg whites, 1 whole egg, 1oz fat free cheese, 3c cherios, 2c sim milk
    7:00pm 3oz chicken, 2 servings wheat noodles, 1c brocolli, 1oz fat free cheese, apple
    10:00pm 2oz natty pb, 2 tsp sugar free jelly, 2 pieces low cal bread

    Water: 1 gallon
    Sleep: 9hrs
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  11. #371
    PURE INSANITY NaturalPursuit's Avatar
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    I just gotta say what everyone else said....TREMENDOUS reverse! Your killin this offseason bro!!!
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  12. #372
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by NaturalPursuit View Post
    I just gotta say what everyone else said....TREMENDOUS reverse! Your killin this offseason bro!!!
    Thanks! I'm doing my best to bring a much improved package to the stage in 2014. Going to need any improvements I can get to hold my own on the pro stage.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  13. #373
    Registered User bigryan03's Avatar
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    I didnt even know you had a log Peter! IN!!!!
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  14. #374
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by bigryan03 View Post
    I didnt even know you had a log Peter! IN!!!!
    I actually have several logs going back to 2004 or so I think. Some of my older logs were a bit more brotastic, but it is fun to look back and see progress. Thanks for following along!
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  15. #375
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-3 Monday:

    Diet: 196.5gP, 446gC, 76.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fishoils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
    5:30-6:30pm Core ABC, creatine
    7:00pm 5 egg whites, 1 whole egg, 1oz fat free cheese, 3c cherios, 2c skim milk, 3oz salad mix, waldon farms
    10:00pm 2oz mixed nuts, 4 pieces low cal bread, 2 servings low-fat ice cream

    Water: 1 gallon
    Sleep: 8 1/2hrs

    Workout: Squat, Bench, Pull Up, Calf
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  16. #376
    Registered User bigryan03's Avatar
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    Sorry if this has been mentioned, but what kind of training program are you currently running?
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  17. #377
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by bigryan03 View Post
    Sorry if this has been mentioned, but what kind of training program are you currently running?
    I ran PHAT during my last prep then switched to 5/3/1 for 2 months coming out of my contest. However, I have been running DUP with Dr. Mike Zourdos since the beginning of September.
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  18. #378
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by chuckles_345 View Post
    I ran PHAT during my last prep then switched to 5/3/1 for 2 months coming out of my contest. However, I have been running DUP with Dr. Mike Zourdos since the beginning of September.
    DUP still treating you well? How long are you going to run it for?
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  19. #379
    Registered User bigryan03's Avatar
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    Originally Posted by chuckles_345 View Post
    I ran PHAT during my last prep then switched to 5/3/1 for 2 months coming out of my contest. However, I have been running DUP with Dr. Mike Zourdos since the beginning of September.
    Oh thats right! I remember seeing something about that on FB. Without giving away how Dr. Z runs his programs, do you mind giving us a basic structure of what you're doing?
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  20. #380
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by jpfaherty View Post
    DUP still treating you well? How long are you going to run it for?
    DUP has been going awesome! I am the strongest I have ever been lb for lb and I have actually hit a couple of all time PR's recently on squat and deadlift despite being 25lbs lighter than the peak of my last offseason when I set most of my prs. I plan to run it for quite a while because I am really enjoying it and making progress. There is nothing more fun than squatting/deadlifting multiple times per week in my opinion.


    Originally Posted by bigryan03 View Post
    Oh thats right! I remember seeing something about that on FB. Without giving away how Dr. Z runs his programs, do you mind giving us a basic structure of what you're doing?
    I could give you a run down, but I think this video will be more helpful than any explaination I give:
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  21. #381
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-4 Tuesday: Off Day

    Diet: 201.5gP, 427.5gC, 75.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:30pm 1 scoop whey, 1 1/2c oatmeal
    3:30pm 1 scoop whey, 1 1/2c oatmeal
    6:30pm 4oz chicken, taco seasoning, high fiber tortilla, 1oz fat free cheese, 1 serving salsa, 1 serving fat free refried beans, 1c rice
    10:00pm 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 1c skim milk, fiber one brownie

    Water: 1.25 gallons
    Sleep: 8 1/2hrs
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  22. #382
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-5 Wednesday:

    Diet: 199.5gP, 449gc, 81gF
    5:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    10:00am 1 bag tuna, 4 pieces wheat bread, 2c cherios
    3:00pm 6 egg whites, 1 1/2c oatmeal, cinamon, splenda
    5:30-6:30pm Core ABC, creatine
    7:00pm 4oz chicken, taco seasoning, 1oz fat free cheese, 2c wheat noodles, 1 servings salsa, 3oz salad mix, waldon farms dressing
    10:00pm 2 1/2oz natty pb, 2 tsp sugar free jelly, 2 low cal buns, 2 servings low-fat ice cream, fiber one brownie

    Water: 1.25 gallons
    Sleep: 7hrs


    Workout: Squat, Bench, Deadlift, Curls, Calves





    Sort workout after an ~11hr workday. Thursday will be an off day and then I'll be going heavy on squat/dead Friday and bench Saturday.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  23. #383
    Chef Bob The Solution's Avatar
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    How much volume/weight/reps you doing Pete?
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  24. #384
    Registered User bigryan03's Avatar
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    Yep that was a great vid! He definitely knows his stuff.
    Mirin macros too!
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  25. #385
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by The Solution View Post
    How much volume/weight/reps you doing Pete?
    This week has been a deload/taper. I have only trained 2 of the last 5 days and those workouts were low volume, low load, low rep. Heavy squats/deads tonight and bench tomorrow though and then I should be starting my 4th training block with Dr. Z next week.


    Originally Posted by bigryan03 View Post
    Yep that was a great vid! He definitely knows his stuff.
    Mirin macros too!
    Thanks! I've been doing 200gP, 425-475gC, 75gF daily with no cardio so I can't complain.
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  26. #386
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-6 Thursday: Off Day

    Diet: 205gP, 420gC, 80gF
    6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, apple, multi, 2 fish oils
    10:30am 1 scoop whey, 1 1/2c oatmeal
    2:30pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese
    7:00pm shanghi shrimp lean cuisene, 2 pieces low cal bread, 3oz salad mix, waldon farms dressing, 1 serving chobani fat free plain yogurt, apple
    10:00pm 2 servings kashi, 3oz mixed nuts, 1 scoop whey

    Water: 1 gallon
    Sleep: 8 1/2hrs




    Been battling a head cold all week, but fortunately it has been a light week. Today (Friday) is the best I've felt all week, still not 100% healhty but close at least which is just in time for heavy squats/deads tonight. I remember Doug Miller posting a video of himself deadlifting 585x3 with a slight head cold so there is no reason I can squat/deadlift heavy with a slight head cold also.
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  27. #387
    Chef Bob The Solution's Avatar
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    Are you deloading every 4 or 8 weeks with dr z?
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  28. #388
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by The Solution View Post
    Are you deloading every 4 or 8 weeks with dr z?
    I've been deloading every 4th or 5th week which has been working well for me so far.
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  29. #389
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-7 Friday:

    Diet: 205.5gP, 478gC, 78gF
    6:30am 3oz chicken, taco seasoning, 1 1/2c rice, 1oz fat free cheese, salad, waldon farms, apple, multi, 2 fish oils
    11:00am pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon and splenda
    3:00pm pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon and splenda
    4:30-6:30pm Core ABC, creatine
    7:00pm chicken feduchinni lean cuisene, 2 pieces wheat bread, meijer plain fat free greek yogurt, 3oz salad mix topped iwth waldon farms, apple
    10:00pm 2 1/2oz natty pb and 2 tsp sugar free jelly on 2 pieces low cal bread, 3 servings apple cinamon cherios, 2c skim milk

    Water: 1.25 gallons
    Sleep: 8 1/2hrs


    Workout: Worked up to 425x1 on squats (Tied ALL TIME PR!!), worked up to 475x1 on deads, 5x5 with 70lbs on me on weighted chins, calves




    Amazing workout! Tied my all time pr of 425x1 on squats; however, I did it at a 25lb lighter bodyweight. I also hit 475x1 on deadlift afterwards which is by far the most I've ever pulled at this bodyweight. Finished with some weighted chins and calves. Satruday is max bench.
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  30. #390
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Saturday Morning Weight: 170.0lbs



    Up just 0.1lbs this week so basically the same weight, but just enough to hit the 170lb barrier. I'm officially up ~10lbs from stage weight at this point, but am as strong as ever on squats and not far off of deads/bench. This is 25lbs lighter than last offseason when I started prep and set my all time prs so I can't complain about that. Going to keep it moving up slowly until 180lbs, take some pics, and assess from there.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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