Peter Fitschen - Journey To My 2014 Natural Pro Debut

[chuckles_345]

11-16 Friday:

Diet: 201gP, 478gC, 73.5gF
6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1pple
5:30-7:30pm Core ABC, creatine
8:00pm 3oz chicken, 2 servings wheat noodles, 1oz fat free cheese, 3oz salad mix topped with waldon farms
10:00pm 2 servings peanut butter cherios, 2c skim milk, 2 1/2oz natty pb, 2 tsp jelly, 4 pieces low cal bread

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout: 335 for 5 sets of 3 and a set of 7 on squats, 385 for 2 sets of 3 and a set of 10 on deadlifts, 255 for 3 sets of 4 on good mornings, 5 plates for 4 sets of 5 on t bar row, and 65 for 4 sets of 5 on weighted chins



Great workout! 335 for 7 is only 1 rep off my all time PR of 335x8 and I did it at a ~25lb lighter bodyweight and after already having done 5 sets of 3 at 335. 385x10 on deads also matches a best this offseason and 255 is the most weight I've ever used on good mornings. Things still seem to be heading in the right direction.

[chuckles_345]

Saturday Morning Weight: 168.2lbs



11-17 Saturday:

Diet: 200.5gP, 449gC, 76gF
4:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
6:00-7:30am Core ABC, creatine
10:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm Chipotle chicken burrito
7:00pm Pure Protein Bar
11:00pm 1/2 Papa John's garden fresh medium pizza, 1 scoop whey, 1c peanut butter cherios

Water: 1.25 gallons
Sleep: 6 1/2hrs

Workout: 5 sets of 3 and a set of 6 on bench, 80s for 3 sets of 5 on seated db shoulder press, arms and calves







11-18 Sunday: Off Day

Diet: 205gP, 431gC, 78gF
6:30am 1 scoop whey, 1 1/2c oatmeal, multi, 2 fish oils
11:30am 5 egg whties, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 rice cakes
3:30pm 1 scoop candy bar protein, 1 bag low-fat popcorn
7:00pm 3oz chicken, 2 servings wheat noodles, 1c brocolli, 1oz fat free cheese, 3oz salad mix, waldon farms dressing
10:00pm Chobani plain greek yogurt, 2 1/2oz mixed nuts, 3c peanuts butter cherios

Water: 1 gallons
Sleep: 8 1/2hrs




Candy Bar Flavored Protein!!!






Had a solid workout early Sat morning and then headed to the OCB Midwest states. Great show this year as always. Met up with Layne, Ben Esgro, and the rest of the Team Norton guys. Ran into Josh Neimi and some other guys I hadn't seen in a while. Also met Marc Lobliner who is straight up hilarious. Came home Sunday and found that my candy bar flavored protein from De Novo showed up which was awesome! If you have not tried De Novo Candy Bar Protein you are really missing out.

[chuckles_345]

11-19 Monday:

Diet: 204gP, 470gC, 75.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
5:30-7:00pm Core ABC, creatine
7:30pm 5 egg whites, 1 whole egg, 400g little red potatoes, 1c brocolli, 1oz fat free cheese
10:00pm 2 1/2oz natty pb and 2 tsp sugar free jelly on 4 pieces low cal bread, 2 servings baked doritos, 1c skim milk

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout: 305 for 5 sets of 7 on squats, 375 for 3 singles on deads, 45 for 5 sets of 8 on weighted pull ups, 225 for 3 sets of 10 on bent rows, calves






Great workout! 305 for 5 sets of 7 may be an all time volume PR and I'm pretty sure 45lbs for 5 sets of 8 on weighted pull ups is also an all time pr. Strength is great and workouts are going smoothly.

[The Solution]

I know your busy but great updates Pete.

[chuckles_345]

I know your busy but great updates Pete.

Thanks Bob! Doing my best ot keep this thing updated!

[chuckles_345]

11-20 Tuesday:

Diet: 204.5gP, 442gC, 72.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fishoils
11:00am 1 bag tuna, 4 pieces low cal bread, apple
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:00-6:30pm Core ABC, creatine
7:00pm Spicy italian and roasted red pepper chicken sausage, 2 servings of wheat noodles, 1/2 Tbsp olive oil, 1oz fat free cheese, 3oz salad mix, waldon farms dressing
8:00pm 12oz TCBY cookies and cream fro yo
10:00pm 1 scoop whey, 2c skim milk, 2oz mixed nuts

Water: 1 gallon
Sleep: 8 1/2hrs



Workout: 215 for 5 sets of 7 on bench, include db press, 135 for 4 sets of 8 on military press, arms


Pasta:
Spicy Italian Roasted Red Pepper Chicken Sausage, 2 servings wheat noodles, 1/2 Tbsp olive oil, 1oz fat free monzerella cheesse

Macros: 41gP, 85gC, 15gF




12oz TCBY Cookies and Cream Fro Yo:
Macros: 9gP, 87gC, 9gF




Another solid workout. 215 for 5 sets of 7 is the best I've hit on bench volume-wise this offseason. I have hit 230 for a single set of 7, but I was pretty happy with 215 for 5 sets of 7 at this point. Incline DB and military felt strong and I finished off with some arm work. Did some posing in the gym afterward and I feel like my upper body is really responding well to what I'm doing; however, my legs (espeically quads/calves) are still lagging. Guess I'll have to start squating 4-5x per wk soon. Going to do everything I can to fill out my quads. On the food side of things, had some great food also and more pics to come on Thanksgiving.

[NaturalPursuit]

DUP seems to be going great! IN for fillin out those quads!!!! happy thanksgiving bro!!!

[chuckles_345]

DUP seems to be going great! IN for fillin out those quads!!!! happy thanksgiving bro!!!

I've always had a really poor quad sweep. Part of it is genetic; however, there is no reason I can't put as much size on my quads as possible. Just gotta keep squatting.

[The Solution]

Any offseason pics recently pete?

[Bnizzle163]

Any offseason pics recently pete?

This. In for nudez

Oh yeah, and awesome work, as always, Pete!

[chuckles_345]

Any offseason pics recently pete?

This. In for nudez

Oh yeah, and awesome work, as always, Pete!

Thanks guys! I haven't taken any pics since my last contest ~5 months ago. The plan is no pics until 180lbs because I want it to be long enough to see a definate change. I plan to hit 180lbs or so late spring/early summer so I'll take some pics when that happens so I can get some feedback on where to go from there.

[chuckles_345]

11-21 Wednesday:

Diet: 198.5gP, 470gC, 73gF
4:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apples, multi, 2 fish oils
9:30am 1 scoop whey, 1 1/2c oatmeal
2:00pm 1 scoops whey, 1 1/2c oatmeal
4:00-5:30pm Core ABC, creatine
6:30pm spicy italian roasted red pepper chicken sausge, 2 servings wheat noodles, 1/2T olive oil, 1oz fat free cheese, salad, waldon farms
10:30pm chobani plain greek yogurt, 3c peanuts butter cherios, 2 servings baked doritos, 1oz mixed nuts, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 5 1/2hrs

Workout: 325 for 6 sets of 4 on squat, 245 for 3 sets of 5 on front squats, back and calf auxillaries





11-22 Thursday:

Diet: 202.5gP, 453.5gC, 77gF
6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, multi, 2 fish oils
8:30-10:00am Core ABC, creatine
10:30am chobani plain fat ree greek yogut, 1 1/2 servings peanut butter cherios
2:00pm THANKSGIVING!! 6oz turkey, 1 serving low fat mashed potatoes, 2 servings reduced fat stuffing, 3 wheat rolls, 3oz salad mix topped with waldon farms dressing, 1 pieces real pumpkin pie!
7:00pm 1 scoop whey, 2c skim milk, 1 bag low-fat popcorn, 3oz salad topped with waldon farms dressing
10:00pm 1oz fat free cheese, 1c cherios

Water: 1.25 gallons
Sleep: 8hrs

Workout: 225 for 6 sets of 4 on bench, 100 for 3 sets of 5 on incline db bench, side delts and arms



THANKSGIVING:





Couple of solid workouts. My wife and I also spent Thanksgiving just the 2 of us, but we made turkey breast, low-fat mashed potatoes, reduced-fat stuffing, wheat rolls, salad, cranberries, and a real pumpkin pie. I actually fit this meal into my macros. The 6oz turkey breast, 1 serving low-fat mashed potatoes, 2 servings reduced fat stuffing, 3oz salad topped with waldon farms, 3 wheat rolls, and 1 piece of pumpkin pie that I ate were 80gP, 222gC, 57.5gF and fit within my day no problem.

[chuckles_345]

11-23 Friday:

Diet: 200gP, 474gC, 71.5gF
6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, apple, 3oz salad, waldon farms, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:00-6:30pm Core ABC, creatine
7:00pm Perkins blueberry fit fresh breakfast and a chocolate PB cookie
10:00pm 3 1/2 servings strawberry yogurt cherios, 2c skim milk, pure protein bar, 3/4 scoop whey

Water: 1.25 gallons
Sleep: 8 1/2hrs

Workout: 345 for 6 sets of 2 and a set of 7 (PR) on squat, 395 for 2 sets of 3 and a set of 10 on deads, 255 for 3 sets of 4 on good mornings, rows, and pull ups





AMAZING WORKOUT! This was seriously the best workout I have had this offseason. Spent most of the day in the lab taking down mice and was tierd by the time I rolled into the gym, but I got warmed up, woke up, and made it happen. 345x7 is an all time PR on squats, independent of bodyweight. I'm 25lbs lighter than when I set most of my prs and I also set this on my 7th working set so I was really pumped about getting this lift. Deadlifts were awesome as well. My all time pr on these is 405 for 10 fresh and I hit 395 for 10 after squats and on my 3rd working set. Then I finished off with heavy good mornings, rows, and pull ups. I was in the gym for well over 2hrs counting warm ups and stretching out afterwards, but I got it done. After the workout, we went out to eat at perkins since my wife started prep on Saturday and really likes the chicken bacon melt, french fries, and pie there. I found something that fit into my macros nicely (even with a free cookie we managed to get). Looking forward to seeing what kind of squat numbers I put up at the end of this block.

[chuckles_345]

Saturday Morning Weight: 169.2lbs


Well it looks as if the scale is finally starting to move up again. I had a ~2lb jump in 1 week up to 167lbs and after which I've been in the 167.2-168.2 range for 5-6 weeks. 22wks after I won my pro card and I am up ~8.5lbs from my morning weight day of show and ~10lbs from my absolute prep low. This is by far the best I've controlled my weight post contest. The plan moving forward will be to continue to gain slowly until 180lbs which should occur around April-ish at this rate, take some pics, and then assess from there.

[chuckles_345]

11-24 Saturday:

Diet: 197gP, 452gC, 73.5gF
6:30am 1 scoop whey, 1 1/2c oatmeal, multi, 2 fish oils
8:30-10:00am Core ABC, creatine
11:00am Thanksgiving leftovers: 4oz turkey breast, 1 serving low-fat mashed potatoes, 1 serving reduced fat stuffing, wheat roll, 3oz salad mix, waldon farms dressing
3:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
7:00pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 1 piece pumpkin pie
10:00pm Chocolate PB Pure Protein Bar, 2 1/2 servings cherios

Water: 1 gallon
Sleep: 8 1/2hrs

Workout: 240 for 6 sets of 2 and a set of 6 on bench, 80s for 3 sets of 5 on db military, arms, calves





11-25 Sunday: Off Day

Diet: 204.5gP, 424gC, 77gF
7:00am 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:00am Thanksgiving Leftovers: 4oz turkey breast, 2 servings reduced fat stufing, 1 slice pumpkin pie, salad, waldon farms
3:00pm 3 servings Layne Norton Chili (Link below), apple, salad, waldon farms
6:30pm 3 servings honey nut cherios, 2c skim milk
10:00pm 1oz natty pb, 1 tsp sugar free jelly, 2 pieces low cal bread, 1 serving baked doritos, 1 scoop whey

Water: 1 gallon
Sleep: 9hrs








Everything has been rolling along well with training and nutrition. Living my life, but still fitting everything into my macros and hitting huge numbers in the gym. My strength is by far the best it has ever been at this bodyweight and I even hit an all time PR on squat this past week and am closing in on bests ever on deadlift. Bench still has a little ways to go before I hit all time PR's, but I am by far the strongest I have ever been on bench at this bodyweight. Just need to keep rolling along for a few more months and see what I look like when I get ~20lbs over stage weight before I make any decisions.

[chuckles_345]

11-26 Monday:

Diet: 197.5gP, 474gC, 73.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 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, 1c brocolli, 1oz fat free cheese, apple
6:00-7:30pm Core ABC, creatine
8:00pm 2 servings Layne Norton chili, 2 servins wheat noodles, 1oz fat free cheese, salad, waldon farms
10:00pm 2 1/2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 1oz baked doritos

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout: 315 for 5 sets of 6 on squat, deadlifts, 45lbs on me for 10, 10, 10, 8, 7 on pull ups, rows, calves


2 servings Layne Norton chili on 2 servings of wheat noodles topped with 1oz fat free cheese
Macros: 51gP, 124gC, 5gF





Great night in the gym. 315 for sets of 6 was just flying up. I could have gotten at least 10 I'm pretty sure. Deads and auxiallires felt strong as well. Just rollin along....

[Reid456]

395x10 deadlifts and 345x7 squats! That's awesome!

[jpfaherty]

Absolutely killing it in here Peter!

Can't believe how consistent you are with water and sleep! ON POINT!

[chuckles_345]

395x10 deadlifts and 345x7 squats! That's awesome!

Thanks! It is crazy that I'm just under 170lbs and moving weight like I did at 195lbs. I think it is a combo of a proper reverse diet and the fact that working the Dr. Z has increased my strength quicker than it ever has increased before.

Absolutely killing it in here Peter!

Can't believe how consistent you are with water and sleep! ON POINT!

Thanks! I see in your log you are killing it as well. As far as water goes, I have a gallon jug that I carry around with me all day (it even sits on my desk while I work). I basically just try to finish the thing everyday and somedays I get a little more, but the goal is usually 1 gallon/day. As far as sleep goes, I've always really liked my sleep. The only days it gets rough are days I need to be into the lab by 5am or so, especially if I string a few of them in a row, otherwise I'm usually hitting 7-9hrs/day.

[chuckles_345]

11-27 Tuesday

Diet: 195gP, 455gC, 72gF
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
3:30pm 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, 400g little red potatoes, 1c brocolli, 1oz fat free cheese
10:00pm 2 1/2 servings honey nut cherios, 2c skim milk, 2 1/2oz mixed nuts

Water: 1 gallon
Sleep: 8 1/2hrs


Workout: 220 for 5 sets of 6 on bench, 95s for 2 sets of 8 on incline db bench, 145 for 2 sets of 8 on military press, curls




Another solid day at the gym! 220 was just flying up for sets of 6. Felt really strong on my auxillary movements as well. Looking forward to seeing what I move later this week on my heavy days!

[fltallpaul]

Seeing your progress makes me think there is hope for me this off season! You are like a machine dude!

[chuckles_345]

Seeing your progress makes me think there is hope for me this off season! You are like a machine dude!

Thanks Paul! You are far ahead of me and I have no doubt you will make significant progress this offseason. Once I got through the first 8-10 wks and my food was back up, it really hasn't that bad. That also corresponded with the time I started working with Dr. Zourdos so it was like a perfect storm for progress to be made. I just gotta keep pushing as much as possible because I don't want to be destroyed on the pro stage. I may take dead last in my first pro contests; however, I am doing everything I can to make sure nobody is outworking me.

[triplewhammy]

Had a solid workout early Sat morning and then headed to the OCB Midwest states. Great show this year as always. Met up with Layne, Ben Esgro, and the rest of the Team Norton guys. Ran into Josh Neimi and some other guys I hadn't seen in a while. Also met Marc Lobliner who is straight up hilarious. Came home Sunday and found that my candy bar flavored protein from De Novo showed up which was awesome! If you have not tried De Novo Candy Bar Protein you are really missing out.

Somehow I got unsubscribed from this thread! Anyway, great talking to you again at the Midwest States. Your reverse dieting has definitely been an inspiration for me. Not sure if I will be keeping it as lean as long as you have but you are motivating me that's for sure.....straight killin it bro!

[chuckles_345]

Somehow I got unsubscribed from this thread! Anyway, great talking to you again at the Midwest States. Your reverse dieting has definitely been an inspiration for me. Not sure if I will be keeping it as lean as long as you have but you are motivating me that's for sure.....straight killin it bro!

Thanks for following along! Your progress has been motivating as well. You have been crushing it and I have no doubt you will make significant progress before you step onstage again.

[chuckles_345]

11-28 Wednesday:

Diet: 195.5gP, 479gC, 76.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
5:30-6:30pm Core ABC, creatine
7:00pm 2 servings Layne Norton chili, 2 servings wheat noodles, 1oz fat free cheese
10:00pm 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 2oz baked doritos

Water: 1.25 gallons
Sleep: 8 1/2hrs

Workout: Squats, Rows, Calves





Not too much to talk about. Just continuing to roll along....

[chuckles_345]

11-29 Thursday:

Diet: 198.5gP, 453.5gC, 74gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:30-5:30pm Core ABC, creatine
6:30pm chobani plain greek yogurt, 3 servings honey nut cherios, 2c skim milk, salad, waldon farms
10:00pm 2oz natty pb, 2 tsp jelly, 4 pieces low cal bread, 1 1/2oz baked doritos, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout: Bench, Side Delts, Curls





Once again a pretty easy workout and not a whole lot to talk about. Friday is heavy squats/deads and Saturday is heavy Bench. Looking forward to crushing it the next couple of days!

[triplewhammy]

You takin any bcaas between those meals? (other than intraworkout of course)

[chuckles_345]

You takin any bcaas between those meals? (other than intraworkout of course)

Not currently; however, I did during my last prep. My food budget is too high the moment....

[triplewhammy]

Not currently; however, I did during my last prep. My food budget is too high the moment....

I hear you. Should've stocked up this past weekend though, the deals were siiiiick...

[chuckles_345]

11-30 Friday:

Diet: 196gP, 476gC, 75.5gF
6:30am 3oz chicken, 1c rice, 1oz fat free cheese, 6oz blackberries, 3oz salad mix, waldon farms, 1c cherios, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
2:30pm 1 scoop whey, 1 1/2c oatmeal
4:00-6:00pm Core ABC, creatine
7:00pm 3oz chicken, 2 servings wheat noodles, 1c brocolli, 1oz fat free cheese, apple
10:00pm 2oz mixed nuts, 1oz baked doritos, 2c cherios, 2c skim milk, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 8 1/2hrs


Workout:

Squats:
1. 355x1
2. 355x1
3. 365x1
4. 365x1
5. 375x5 (ALL TIME PR!!! BY 2 REPS!!!)

Deadlift:
1. 405x2
2. 405x2
3. 420x2
4. 420x7 (Pretty sure this is an all time pr also)

T Bar Rows: 5x5

Weighted Chins: 4 sets of 5





Best workout this offseason by far and my best squat day probably ever! Hit 375x5 on my 5th set of squats which broke my old pr of 375x3 by 2 reps. Keep in mind I am 25lbs lighter currently. Follwed that up with 420x7 on my 4th set of deadlifts which I'm pretty sure is another all time PR or at least very close. I'm still in shock that I am stronger now on squats than every before, but I'm only ~10lbs over stage weight. Mike Zourdos is the man.