Peter Fitschen - Journey To My 2014 Natural Pro Debut

[chuckles_345]

Saturday Morning Weight: 167.2lbs

After a mysterious 2lb jump the previous week, my weight is down ~1/2lb this week so I'm still up ~1.5lbs in 2 weeks. Since I'm shooting for ~2lbs/month give or take I'm right on track so no changes to food for now.






10-20 Saturday:

Diet: 204.5gP, 442gc, 79gF
7:00am 5 egg whites, 1 whole egg, 3/4c brown rice and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, cinamon raisen bagel thin, multi, 2 fish oils
10:00am xtend, creatine
11:00am 3oz chicken, 1 1/2c rice, and 1c brocolli topped with 1oz fat free cheese, apple
3:00pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, and 1oz fat free cheese mixed together in a skillet
6:30pm 3 servings of honey nut cherios topped with 2 servings of skim milk, 1 serving pumpkin cheesecake (SEE BELOW!)
10:30pm 3oz almond butter on 4pieces low cal bread, 1oz low-fat pretzels

Water: 1.25 gallons
Sleep: 8 1/2hrs



Pumpkin Cheesecake!:

Ingredients:
1 can pumpkin
5 egg whites
2 whole eggs
8oz fat free cream cheese
1/4-1/2c of splenda
cinamon
pumpkin spice

Mix ingredients together and bake at 350 for 45min. Let sit ~1hr before cutting.

Macros: 19gP, 16gC, 2gF for 1/4 of cheesecake (serving size in 2nd pic below)








Workout:

Bench:
1. 225x3
2. 225x3
3. 225x3
4. 225x3
5. 225x3
6. 225x3
7. 225x7

DB Military:
1. 80x5
2. 80x5
3. 80x5

Skull Crushers:
1. 115x5
2. 115x5
3. 115x5

Barbell Curls:
1. 120x5
2. 120x5
3. 120x5

Donkey Calf Raise:
1. 295x6
2. 295x6
3. 295x6
4. 295x6
5. 295x6










10-21 Sunday: Off Day

Diet: 200gP, 429gC, 72gF
7:30am 3oz chicken, 1 1/2c rice, and 1c brocolli topped with 1oz fat free cheese, apple, multi, 2 fish oils
1:00pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, and 1oz fat free cheese mixed together in a skillet
4:00pm 1 piece pumpkin cheesecake, 1 bag low-fat popcorn
7:00pm 3 servings weight watchers crock pot enchiladas, 3oz salad mix topped with waldon farms dressing
10:00pm 1oz fat free cheese, 3oz mixed nuts, cinamon raisen bagel thin, 2 servings triple cookie fudge sundae low-fat ice cream

Water: 1 gallons
Sleep: 9 1/2hrs



Weight Watchers Crock Pot Enchiladas:

Ingredients:
24oz chicken breast
1 can black beans
1 can diced tomatoes with chilis
1 jar salsa
1 can enchilada sauce
2c frozen corn
1c uncooked brown rice
1 package taco seasoning

Bake in crock pot for 8-10hrs on low.

Macros: 20gP, 34gC, 2gF for 1c cooked (makes 10 cups cooked)

[chuckles_345]

10-22 Monday:

Diet: 204.5gP, 472gC, 75gF
6:30am 3oz chicken, 1 1/2c rice and 1c brocolli topped with 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice and 1c brocolli topped with 1oz fat free cheese
7:30pm xtend, creatine
8:00pm 2 servings wheat noodles topped with 1 serving weight watchers crock pot enchiladas and 1oz fat free cheese (should have taken a pic of this, it was amazing!)
10:00pm 2 1/2oz natty pb and 2 tsp sugar free jelly on 4 pieces low cal bread, pb pure protein bar

Water: 1.25 gallons
Sleep: 8 1/2hrs



Workout:

Squat:
1. 295x8
2. 295x8
3. 295x8
4. 295x8

Deadlift:
1. 365x1
2. 365x1
3. 365x1

Seated Calf Raise:
1. 3 plates +35 x10
2. 3 plates +35 x10
3. 3 plates +35 x10
4. 3 plates +35 x10
5. 3 plates +35 x10

Pull Ups:
1. 40x8
2. 40x8
3. 40x8
4. 40x8
5. 40x8

Bent Row:
1. 225x8
2. 225x8
3. 225x8




Sorry for the lack of updates. I've been really busy as of late, but still killing it in the kitchen and the gym. Strength is feeling really good and I'm still relatively lean as I'm only 6-7lbs over contest shape. I also had a paper I wrote with Gabe and Jake Wilson from abcbodybuilding.com published recently and have attached the link below:

http://www.ncbi.nlm.nih.gov/pubmed/23085015

[chuckles_345]

10-23 Tuesday:

Diet: 196gP, 455.5gC, 73gF
6:30am 3oz chicken, 1/2c rice, 200g little red potatoes and 1c brocolli topped with 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice and 1c brocolli topped with 1oz fat free cheese, apple
6:30pm xtend, creatine
7:00pm 5 egg whites, 1 whole egg, 400g little red potatoes and 1c brocolli topped with 1oz fat free cheese, 3oz salad mix topped with waldon farms dressing
9:30pm 2 servings pb cup cereal topped with 2c skim milk, 3oz mixed nuts

Water: 1.25 gallons
Sleep: 9hrs



Workout:

Bench:
1. 205x8
2. 205x8
3. 205x8
4. 205x8

DB Incline:
1. 90x8
2. 90x8

Military Press:
1. 135x8
2. 135x8
3. 135x8
4. 135x8

Seated DB Curls:
1. 45x8
2. 45x8
3. 45x8
4. 45x8

Weighted Dips:
1. 90x8
2. 90x8
3. 90x8
4. 90x8

Seated Side Raise;
1. 37.5x8
2. 37.5x8







10-24 Wednesday:

Diet: 196.5gP, 477gC, 73.5gF
6:30am 3oz chicken, 1 1/2c rice and 1c brocolli topped with 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm Pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon, and splenda
7:30pm xtend, creatine
8:00pm 1 serving weight watchers crock pot enchiladas on 2 servings of wheat noodles topped with 1oz fat free cheese
10:00pm 2oz natty pb and 2 tsp sugar free jelly on 4 pieces low cal bread, 2 servings low-fat triple cookie fudge sundae ice cream, 1/2 scoop whey

Water: 1.25 gallons
Sleep: 8 1/2hrs



Workout:

Squat:
1. 315x5
2. 315x5
3. 315x5
4. 315x5
5. 315x5

Front Squat:
1. 245x5
2. 245x5
3. 245x5

Leg Press Calf Raise:
1. 4 plates +25 per side x20
2. 4 plates +25 per side x20
3. 4 plates +25 per side x20

DB Row:
1. 120x8
2. 120x8
3. 120x8

Face Pulls:
1. 90x10
2. 90x10
3. 90x10
4. 90x10







Feel REALLY STRONG lately. I just keep adding weight to the bar and it just keeps moving!

[Vanguard1965]

Awesome stuff Pete! Looks like DUP is paying off in spades!

[wheathins]

dude, monster front squats after some killer back squats!! My freaking veins were popping out of my neck yesterday doing sets of 165 on fronts haha

It looks like you're pretty much sticking to around 75/425-475/200 for macros, give or take some days. When do you decide it's a good time to bump em up? Also wondering which macro group you'd allocate that bump to?

Awesome work so far, Pete!

[chuckles_345]

Awesome stuff Pete! Looks like DUP is paying off in spades!

Thanks! I wish I could explain about the program, weight selection, intensity, etc; however, I cannot out of respect to Mike; however, I would highly highly recommend contacting Dr. Mike Zourdos. He has done wonders for my strenght on the big 3.

dude, monster front squats after some killer back squats!! My freaking veins were popping out of my neck yesterday doing sets of 165 on fronts haha

It looks like you're pretty much sticking to around 75/425-475/200 for macros, give or take some days. When do you decide it's a good time to bump em up? Also wondering which macro group you'd allocate that bump to?

Awesome work so far, Pete!

Those fronts were rough; however, 315 for 5x5 on back squats was really easy actually. As far as my macros go, I will bump them if it has been 3-4 weeks and I'm not really gaining; however, I've been on a fairly consistent 2-3lb/month roll lately so I'm going to keep rolling with them. If I bumped again, it would probably be mainly to carbs and probably some fat just to keep fat around 20% of kcals. Thanks for following along!

[chuckles_345]

10-25 Thursday:

Diet: 196.5gP, 455gC, 74gF
5:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 3oz salad mix topped with waldon farms dressing, apple, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
6:30pm xtend, creatine
7:00pm Chipotle Chicken Burrito
10:00pm Pure Protein Bar, 1 1/2oz almond butter on 2 pieces low cal bread, 1oz low-fat pretzels

Water: 1.25 gallons
Sleep: 6 1/2hrs



Workout:

Bench:
1. 220x5
2. 220x5
3. 220x5
4. 220x5
5. 220x5

DB Incline:
1. 95x5
2. 95x5
3. 95x5

Seated Side Raise, Overhead DB Extensions, Barbell Curls: 3x12 each






10-25 Friday:

Diet: 195gP, 473gC, 77.5gF
6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 3oz salad topped with waldon farms, 100g grapes, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 100g grapes
6:30pm xtend, creatine
7:00pm 2 sun dried tomato basil chicken sausages on 2 low cal hotdog buns, 3oz salad mix topped with waldon farms dresing, 1 bag low-fat popcorn
10:00pm 2 1/2 servings PB Cup cereal in 2c skim milk, 2oz mixed nuts, 1oz low-fat pretzels

Water: 1.25 gallons
Sleep: 8 1/2hrs



Workout:

Squats:
1. 335x3
2. 335x3
3. 335x3
4. 335x3
5. 335x3
6. 335x6

Deadlifts:
1. 385x3
2. 385x3
3. 385x8

Good Mornings:
1. 245x4
2. 245x4
3. 245x4

T Bar row:
1. 5 plates +10 x5
2. 5 plates +10 x5
3. 5 plates +10 x5
4. 5 plates +10 x5

Weighted Chins:
1. 65x5
2. 65x5
3. 65x5
4. 65x5





Really great workouts! Hit 335 for 5 sets of 3 and a set of 6 on squats which is double bodyweight. I've never gotten double bw for more than 2-3 reps on 1 set, let along hitting it for 5 sets and then hitting 6 afterwards. Really happy with my progress.

[chuckles_345]

Saturday Morning Weight: 167.8lbs




10-27 Saturday:

Diet: 201.5gP, 450gC, 75.5gF
5:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1 oz fat free cheese, 100g grapes, multi, 2 fish oils
7:30am xtend, creatine
10:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 100g grapes
6:30pm 4oz lean beef on a low cal bun, chocolate chip cookie
10:00pm 1 1/2oz almond butter on 2 pieces low cal bread, 2 servings low fat ice cream, 1oz fat free cheese, 2 servings apple cinamon cherios in 1 1/2c skim milk

Water: 1.25 gallons
Sleep: 7hrs




Workout:

Bench:
1. 230x3
2. 230x3
3. 230x3
4. 230x3
5. 230x3
6. 230x7

DB Military: 80s for 3 sets of 5

Skull Crushers, Barbell Curls, Calf Raises: 4-5 sets of 5-6 reps each





10-28 Sunday:

Diet: 200gP, 428gC, 74.5gF
7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
11:30am 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese
3:00pm 3 servings "chili" SEE BELOW, 3oz salad topped with waldon farms dressing
6:30pm 2oz natty pb and 2 tsp jelly on 4 pieces low cal bread, 2oz low-fat pretzels, 1 serving roasted red pepper hummis
10:00pm 4 egg whites and 1oz fat free cheese on a high fiber tortilla, 1 bag low-fat popcorn

Water: 1 gallon
Sleep: 9 1/2hrs






"Chili"
My wife calls this chili, but really it is more of a goulosh or beanless chili. Either way it is good.

1lb lean beef, 5c wheat noodles, 46oz spicy tomato juice, celery seed, and chili powder.


Macros: 14gP, 27gC, 5gF per cup (makes 10 cups cooked)






Good weekend. 6am workout sat morning with my wife in an empty gym. Hit 230x7 on bench. It is no pr, but the pressing strength I lost during prep is starting to come back. Went to the Illinois/Indiana football game and saw Illinois lose once again. It is amazing how bad they are this year. Then went to a cookout at night and had some beef from my parents farm on the grill and my wife made some home made cookies so I sampled those as well. Sun was pure relaxing and doing nothing. Feeling really good right now. I have some heavy work early this week and then I will be going out of town Thus-Sun to San Diego for a conference to present some reserach.

[Reid456]

Really good squats! 2x body weight for reps is no joke. That's what I'm aiming to hit after my pre-prep strength starts to return in a few months. Bench numbers are looking solid as well. Good to see you enjoying working with Dr. Zordos. I'd like to work him as well but this contest season has drained my funds. Btw, I've been lurking for a while, guess I just realized I've never posted in here. I'm studying chemistry in undergrad right now and I don't really know where I want to take it, but doing some sort of nutritional research/further education in that field is definitely something I've been considering. I'm doing undergrad research in biochem right now and I enjoy it but I don't think its something I can see myself doing for a career. I might like to talk to you sometime about how you got to where you are now. Keep up the good work.

[chuckles_345]

Really good squats! 2x body weight for reps is no joke. That's what I'm aiming to hit after my pre-prep strength starts to return in a few months. Bench numbers are looking solid as well. Good to see you enjoying working with Dr. Zordos. I'd like to work him as well but this contest season has drained my funds. Btw, I've been lurking for a while, guess I just realized I've never posted in here. I'm studying chemistry in undergrad right now and I don't really know where I want to take it, but doing some sort of nutritional research/further education in that field is definitely something I've been considering. I'm doing undergrad research in biochem right now and I enjoy it but I don't think its something I can see myself doing for a career. I might like to talk to you sometime about how you got to where you are now. Keep up the good work.

Thanks for following along. I've really enjoyed working with Dr. Zourdos. Our relationship is more of a going back and forth and coming up with something we both agree on rather than him telling me specificly what to do and I think the end product turns out to be a pretty good combo of the both of us. As I've said before, there is a lot more behind this program I am not showing as far as weight selection, intenisty, etc. out of respect to Dr. Z and you will have to contact him to get something customized to you with all of the details. However, I completely understand on the money thing.

As far as careers go, feel free to ask away. Here is my background:

I was kind of in the same position as you a few years ago. I entered college without a major, took some classes and decided to go biology pre-pharmacy; however, I really disliked the idea of having to take plant science/ecology courses because I had 0 interest in them so I became a biochem major because that way I could take classes like A&P, genetics, cell bio, molecular bio, etc. on the bio side, but also take more chem classes (chem came really really easy to me for whatever reason, I think it is because I'm good at thinking through things, but not so much at memorizing). I eventually changed to biochem/pre-pharmacy and then added an econ minor because I really enjoyed my econ classes. Then during my junior yr my university added a nutrition minor and I found out I could finish it in time to graduate if I dropped the econ minor and it was during that yr I started doing undergrad reserach in a nutrition lab and I decided pharmacy wasn't for me. I ended up graduting in 4yrs with a B.S. in Biochemistry and Nutrition minor with highest honors.

Upon graduating, I entered the M.S. in Biology program working in the same lab I did my undergrad reserach in. I ended up teaching general biology labs during the 2 yrs of my masters and really liked teaching. I was also able to do nutrition reserach and was able to get 2 publications and 3 abstracts at national conferences during my masters. I graduated in May 2010 with a M.S. Biology with a Physiology concentration.

In June 2010, I entered the Nutritional Science PhD program at the University of Illinois. I am very fortunate to have gotten into this proram as it is one of the top 5 nutritional science graduate programs in the country and is the same program Dr. Layne Norton and Dr. Gabe Wilson graduated from. I'm currently doing reserach in a highly funded lab, I passed my PhD qualifying exam in August, will finish class this semester, will hopefully do my prelims in spring/summer, and should hopefully only have 2 to 2.5yrs left.

There are a tun of career options with a PhD in Nutritional Science; however, I want to teach at a smaller teaching focused university. I don't think that the stress of having to pull in grants to keep your job is for me and I don't really want to go into industry or work for a government agency like the USDA or FDA. I really enjoyed teaching and having a job that is less stressful will give me more time to spend with my wife, sleep, workout, and help others prep for contests. I've started worked with a few people (both competitors and noncompetitors) on diet plans and really enjoy not only helping people, but teaching them so that they can have the knowledge to do it themselves in the future without me.



Sorry for the long rambling answer, but I can definately relate to where you are at right now. Let me know if you (or anyone else reading this log) ever has any questions (career, bodybuilding, or otherwise).

[Vanguard1965]

Thanks! I wish I could explain about the program, weight selection, intensity, etc; however, I cannot out of respect to Mike; however, I would highly highly recommend contacting Dr. Mike Zourdos. He has done wonders for my strenght on the big 3.

I started working with Mike last week with a intro week right after my contest. Today was the first day of a 4 week volume block and my posterior chain is fried but in a good way. Really excited to be working with Mike and I am expecting big things!

[chuckles_345]

I started working with Mike last week with a intro week right after my contest. Today was the first day of a 4 week volume block and my posterior chain is fried but in a good way. Really excited to be working with Mike and I am expecting big things!

Awesome! I am sure that you will not be disappointed! How is it going so far?

[chuckles_345]

10-29 Monday: Off Day

Diet: 202gP, 421.5gC, 76.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2 rice, 1c brocolli, 1oz fat free cheese, 100g grapes
6:30pm 3 servings chili, salad, waldon farms
9:30pm 3 egg whites, 1 whole egg, 200g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 1/2oz mixed nuts

Water: 1 gallon
Sleep: 9hrs






10-30 Tuesday:

Diet: 203gP, 474gc, 75.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat fre cheese, 100g grapes
6:30pm xtend, creatine
7:00 2 smoked andouille chicken sausages, 2 low cal buns, 300g little red potatoes, 1/2T Olive Oil (SEE BELOW)
9:30pm 3servings apple cinamon cherios, 2 servings almond milk, 1oz almond butter, 2 pieces wheat bread, 1 scoop whey

Water: 1.25 gallons
Sleep: 9hrs



Meal 4: 2 smoked andouille chicken sausages on 2 low cal buns with french fries made frmo 300g little red potatoes, olive oil, and cayene pepper
Macros: 48gP, 102gC, 23gF



Workout Highlights:

Squats: 3 sets of 2 at 355, 2 sets of 1 at 365, and then 365x4 on my 6th working set (only 2 reps off of my all time pr set on my 1st working set at 25-30lbs heavier)

Deadlifts: 405x8 (only 2 reps shy of my all time best set fresh and at a 25-30lb heavier bodyweight)

[chuckles_345]

10-31 Wednesday:

Diet: 198.5gP, 450gC, 71gF
6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 3oz salad mix, waldon farms, 100g grapes, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 100g grapes
7:30pm xtend, creatine
8:00pm 5 egg whites, 1 whole egg, 1oz fat free cheese, high fiber tortilla, 3 servings apple cinamon cherios, 1c almond milk
10:00pm 2oz natty pb and 2 tsp sugar free jelly on 4 pieces low cal bread, 1 1/2oz low fat pretzels, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout Hightlights:

Bench: 245 for 3 sets of 2, 255 for 2 sets of 1 then a set of 3



This workout was kind of a let down after the huge numbers the previous day. 255x3 on bench is by far my best yet this offseason and I did it on my 6th set, but I was hoping for a rep or 2 more. Guess I'll have to keep grinding....

[chuckles_345]

11-1 Thursday: Off Day

Diet: 195gP, 417gC, 80gF
4:00am 3oz chicken, 375g little red otatoes, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
6:30pm chicken fajita skillet
10:00pm 1 1/2 scoops whey, 1 1/2c oatmeal

Water: 1 gallon
Sleep: 6hrs




11-2 Friday: Off Day

Diet: 197gP, 390gC, 89gF
5:30am 1 scoop whey, 1 1/2c oatmeal, apple
12:00pm Turkey, bacon, and avacado sub, salad mix
7:00pm pasta w/ marinara sauce, chicken breast, baked potato, salad
1:00am 1 scoop whey, 1 1/2c oatmeal

Water: 1 gallon
Sleep: 5 1/2hrs





11-3 Saturday: Off Day

Diet: 206.5gP, 411gC, 81gF
7:30am 1 scoop whey, 1 1/2c oatmeal
12:00pm 1 scoop whey, 1 1/2c oatmeal, soyjoy bar
4:00pm Pure Protein Bar
7:00pm steak, chicken breast, grilled shirmp, rice, and beans
10:00pm 1 scoop whey, 1 1/2c oatmeal, soyjoy bar

Water: 1 gallon
Sleep: 8 1/2hrs





11-4 Sunday: Off Day

Diet: 198gP, 420gC, 79gF
5:30am 1 scoop whey, 1 1/2c oatmeal
11:00am tuna sub on wheat bread, vanilla yogurt with granola and berries
7:00pm pure protein bar, vanilla yogurt with granola and berries
11:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, 2 1/2oz almond butter, 2 pieces low cal bread, 1 scoop whey

Water: 1 gallon
Sleep: 6hrs






Was in San Diego for the American Society for Nephrology Conference these 2 days. Presented some of our preliminary data on protein supplementation in hemodialysis patiets. Honestly, I'm not a huge fan of conferences and all of the egos that come with them, but overall, it was a nice trip. It also gave me a few days out the gym which allowed me to recover nicely.

[chuckles_345]

11-5 Monday:

Diet: 203.5gP, 478.5gC, 74.5gF
7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
5:30-7:00pm Core ABC's, creatine
7:30pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 3oz salad mix, waldon farms, kashi chocolate almond butter cookie
10:00pm 3 servings oat start cereal, 2c skim milk, 2 1/2oz mixed nuts

Water: 1.25 gallons
Sleep: 9hrs

Workout: Nothing special, squats, deads, back, and calves. Felt good to get back into the gym.

[chuckles_345]

11-6 Tuesday:

Diet: 197gP, 456gC, 79gF
6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:00am 1 bag tuna, high fiber tortilla, 2c cherios, apple
3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
4:30-6:00pm Core ABC, creatine
6:30pm 5 egg whites, 1 whole egg, 1 piece low fat cheese, bagel thin, salad, waldon farms, 3 servings oat start cereal, 2c skim milk
10:00pm 2 1/2oz mixed nuts, kashi chocolate almond butter cookie, pb+j fiber 1 bar, 3/4 scoop whey

Water: 1.25 gallons
Sleep: 8hrs


Workout: Bench, shoulders, and arms







11-7 Wednesday:

Diet: 198gP, 471gC, 76gF
5:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
10:30pm 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
6:00-7:30pm Core ABC, creatine
8:00pm 5 egg whites, 1 whle egg, 350g little red potatoes, 1oz fat free cheese, chocolate almond butter cookie
10:30pm 2c skim milk, 2oz mixed nuts, pb+j fiber one bar, 3oz low-fat pretzels

Water: 1.25 gallons
Sleep: 7hrs

Workout: Squats, Front Squats, back and calves.....all numbers I've hit before and subfailure.

[chuckles_345]

11-8 Thursday:

Diet: 195gP, 446gC, 77.5gF
5:30am 3oz chicken, 350g little red potatoes, 1oz fat free cheese, multi, 2 fish oils
10:30am 1 bag tuna, high fiber tortilla, 2c cherios
3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, pb+j fiber one bar
5:30-6:30pm Core ABC, creatine
7:00pm 5 egg whites, 1 whole egg, 1 piece low fat cheese, bagel thin, 150g little red potatoes, chocolate almond butter kashi cookie
10:00pm 3oz chicken, 2c skim milk, 2 servings low-fat pumpkin ice cream, 2 1/2oz mixed nuts, salad, waldon farms

Water: 1.25 gallons
Sleep: 7 1/2hrs


Workout: Hit 5x5 with 215 on bench easily matching my best this offseason thus far then hit some shoulder and arm auxillaries

[chuckles_345]

11-9 Friday:

Diet: 198gP, 476gC, 73gF
5:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, apple, multi, 2 fish oils
10:30am 1 bag tuna, high fiber tortilla, 2c cherios
3:00pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, pb+j fiber one bar
4:30-6:30pm Core ABC, creatine
7:00pm SEE BELOW - 1/2 Papa Johns medium garden fresh pizza, 2 breadsticks
10:00pm 2c cherios, 2c skim milk, greek yogurt, 1oz mixed nuts, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 7 1/2hrs



Post Workout Meal:
1/2 Papa Johns Medium Garden Fresh Pizza, 2 Breadsticks
Macros: 40gP, 162gC, 32.5gF




Workout Highlights:
Hit 325x8 on my 6th working set of squats which is a pr this offseason and I'm pretty sure matches an all time pr with 325lbs that I set when I was ~25lbs heavier and followed that up with 375x10 on my 3rd working set of deadlifts.

[chuckles_345]

Saturday Morning Weight: 168.0lbs

This is the most I've weighed this offseason, but I've been pretty much stalled out in the 167-168lb range for the past 3-4wks. If this doesn't start moving in the next couple of weeks, I'll have to do a food bump.






11-10 Saturday:

Diet: 199gP, 447gC, 76.5gF
5:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
10:00am 1 scoop whey, 1 1/2c oatmeal
2:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
4:00-5:00pm Core ABC, creatine
6:00pm 3oz chicken, 2c wheat noodles, 1c brocolli, 1oz fat free cheese, chocolate almond butter kashi cookie
11:00pm 2 1/2oz natty pb and 2 tsp sugar free jelly on 4 pieces low cal bread, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 6 1/2hrs



Workout Highlights: Hit 230x6 on my 6th set of bench. I had gotten 7 a couple of weeks ago so I was somewhat disappointed with that number. Also hit 80's for 3 sets of 5 on seated db shoulder press during this workout.

[Reid456]

So many PRs being set in here recently. It's also good to see you understand that lifting the same amount of weight at a lower bodyweight is actually a pretty big accomplishment. It's something most people don't realize or think about. Keep it up!

[chuckles_345]

So many PRs being set in here recently. It's also good to see you understand that lifting the same amount of weight at a lower bodyweight is actually a pretty big accomplishment. It's something most people don't realize or think about. Keep it up!

Thanks man! I'm glad I finally reversed out of a contest the right way because it has resulted in me being 7lbs over stage weight and being nearly as strong as when I was 35lbs over. Thanks again for following along.

[Bnizzle163]

Wow, just caught up in here, Pete. You're killing it in the gym and the kitchen. Awesome work staying so lean.

[Reid456]

Thanks man! I'm glad I finally reversed out of a contest the right way because it has resulted in me being 7lbs over stage weight and being nearly as strong as when I was 35lbs over. Thanks again for following along.

That's what I'm hoping to achieve. It's good to see an actual example of properly reversing.

[Vanguard1965]

I started working with Mike last week with a intro week right after my contest. Today was the first day of a 4 week volume block and my posterior chain is fried but in a good way. Really excited to be working with Mike and I am expecting big things!

Awesome! I am sure that you will not be disappointed! How is it going so far?

It's going great! I have never trained this way before so I am learning tons and my body is responding well. First 2 weeks I was squating and deadlifiting 3 X a week in the same workouts and starting this week I will be benching 3 X a week as well. Heavy core compound lifts with lots of sets and nothing to failure. I was have always trained that its that last rep to failure that builds muscle so like I said learning lots and very greatful and fortunate to be working with Mike.

[chuckles_345]

Wow, just caught up in here, Pete. You're killing it in the gym and the kitchen. Awesome work staying so lean.

Thanks! I haven't been here as often as I would have liked lately with traveling to San Diego and absolutely be swamped this past week, but hopefully I can keep this thing updated a little better and continue to post some good food porn from time to time. Are you going to the Midwest States next weekend by chance? My wife and I will be there all day. Ben Esgro is competing, Ryan Doris is guest posing, Layne told me he'd be in the house, should be a good time.

That's what I'm hoping to achieve. It's good to see an actual example of properly reversing.

Yea it can be done, but the first ~8wks or so were a complete mind ****. It was so hard to stick to the plan, but I did it and now 20wks post contest I'm sitting in a really good spot.

It's going great! I have never trained this way before so I am learning tons and my body is responding well. First 2 weeks I was squating and deadlifiting 3 X a week in the same workouts and starting this week I will be benching 3 X a week as well. Heavy core compound lifts with lots of sets and nothing to failure. I was have always trained that its that last rep to failure that builds muscle so like I said learning lots and very greatful and fortunate to be working with Mike.

Awesome! I have no doubt you will make some big gains from this program. Since early September, I have put over 100lbs on my 3 lift total.

[The Solution]

Someone needs some more food for those PR's.
Good work Pete.

[chuckles_345]

Someone needs some more food for those PR's.
Good work Pete.

Thanks! Going to do my best to get my food as high as possible this offseason. The fact that I'm sitting in the upper 160's eating 425-475g carbs/day is a good sign I think.

[chuckles_345]

11-11 Sunday: Off Day

Diet: 201.5gP, 427gC, 72gF
7:00am 5 egg whties, 1 whole egg, 1 piece low fat pepperjack cheese, bagel thin, 3oz salad mix, waldon farms, 6oz blackberries, PB+J fiber one bar, multi, 2 fish oils
11:00am 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese
3:00pm 1 scoop whey, 2c skim milk, 1 bag low-fat popcorn
6:30pm 2oz almond butter, 4 pieces low cal bread, 100g grapes, 3oz salad mix, waldon farms, kashi choc almond butter cookie, 1oz low-fat pretzels
10:00pm 2c skim milk, 3c cherios, 3/4 scoop whey

Water: 1 gallon
Sleep: 9hrs






11-12 Monday:

Diet: 198.5gP, 480gC, 74gF
6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon, splenda
5:30-7:00pm Core ABC, creatine
7:30pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 100g grapes
10:00pm 2 1/2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 7 rice cakes, 3/4c cherios

Water: 1.25 gallons
Sleep: 8hrs

Workout Highlight: 295 for 4 sets of 8 on squats





11-13 Tuesday:

Diet: 198.5gP, 450gC, 78.5gF
5:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
5:30-6:30pm Core ABC, creatine
7:00pm 6oz picante chicken, 300g little red potatoes, 3oz salad mix, waldon farms, choc almond butter kashi cookie
9:30pm 2 pieces low fat cheese, bagel thin, 200g grapes, 2 1/2oz mixed nuts

Water: 1.25 gallons
Sleep: 8hrs


Picante Chicken:

4oz chicken breasts topped with fat free cream cheese, picante sauce, and fat free cheese.

Macros per breast: 29gP, 8gC, 3gF




Workout: Chest, Shoulders, and Arms

[chuckles_345]

11-14 Wednesday:

Diet: 206.5gP, 468gC, 82gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:00pm Core ABC, creatine
7:30pm 6oz picante chicken, 2 servings wheat noodles
10:00pm 3 servings cinamon toast crunch, 2c skim milk, 2 servings mixed nuts, 1/2 scoop whey

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout Highlights: 315 for 5x5 on squats followed by 235 for 3 sets of 5 on front squats








11-15 Thursday:

Diet: 203gP, 454gC, 74.5gF
4:00am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
10:00am 1 bag tuna, 4 pieces low cal bread, 7 rice cakes
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:00-6:00pm Core ABC, creatine
6:30pm 6oz picante chicken, 1 1/2c riate
10:00pm 2 1/2oz almond butter, 4 pieces low cal bread, 2c skim milk, 1c rice

Water: 1.25 gallons
Sleep: 6hrs


Workout: Bench, Incline DB Bench, Seated Side Raise, Weighted Dips, Preacher Curls