Peter Fitschen - Journey To My 2014 Natural Pro Debut

[chuckles_345]

Awesome interview, Pete!

Those food pics are looking better and better lol

Thanks! Hopefully I will have time to be a little more creative with my eats and get some pics up. Glad you liked the interview. Hopefully I didn't give too many vague rambling answers.

Great interview Pete! Your journey and accomplishments over the last 10 years is very insperational and I know this is only the beginning.

You are a great representative of natural bodybuilding and proof positive of what hard work, dedication and consitency can accomplish.

Thanks! Hoping to make just as many improvements over the next 10yrs. Can you believe I'll only be 36 at that point and will still have ~10+ solid yrs ahead of me? Really glad I started this sport as early as I did becasue time is your best friend in this sport. Thanks again for the kind words and following along.

[Shazriki]

Wow, incredible journey thus far. I'm excited to follow you into your offseason. AND we're reversing at the same time but your carbs are about 100g higher than mine for the moment!

[chuckles_345]

Wow, incredible journey thus far. I'm excited to follow you into your offseason. AND we're reversing at the same time but your carbs are about 100g higher than mine for the moment!

Thanks! I noticed the same thing when I cam across your journal! I'm doing the reverse and my offseason on my own, but will be prepping with Layne again once my prep for 2014 rolls around. You are working with 3dmj correct?




Also just an update: I'm back in town, didn't miss a workout or meal while I was gone, and will hopefully get this thing updated tonight.

[NaturalPursuit]

You know I'm in for this my man! MASS TIME!!!

[chuckles_345]

You know I'm in for this my man! MASS TIME!!!

Thanks for following along! Really looking forward to getting my metabolism ramped back up, gaining strength, and putting on some quality size this offseason. I'm going to need all the help I can get when I step on the pro stage in 2 years.

[chuckles_345]

7-12 Thursday: Arms/LI Cardio

Diet: 228.5gP, 280gC, 53.5gF
5:30am 4oz chicken breast and 1c steamed brocolli topped with 1oz fat free cheese, apple, 1 serving fiber one 80cal cereal, multi, 2 fish oils
7:30am Xtend
9:30am (pics posted above) 5 egg whites, 1 whole egg, 1oz fat free cheese all on a high fiber tortilla, salad topped with 1 serving waldon farms thousand island dressing, Layne Norton high protein brownie topped with 1 serving fat free whipped cream and 1 serving waldon farms chocolate syrup, 1 serving fiber one cereal
12:30pm Xtend
1:30pm 5 egg whites and 1 whole egg with 1oz fat free cheese mixed in, 1 bag low-fat popcorn
6:00pm 6oz chicken breast, 7 rice cakes
10:00pm Layne Norton high protein brownie topped with 1 serving fat free whipped cream and 1 serving waldon farms chocolate syrup, 1oz almonds, 2oz chicken on 2 pieces of low carb bread, yoplay plain greek yogurt

Water: 1.5 gallons
Sleep: 7 1/2hrs

Cardio: Eliptical: 45min


Workout: Arms

Close Grip Bench:
1. 205x6
2. 205x6
3. 205x6

BB Curl:
1. 105x8
2. 105x8
3. 105x8

Dips:
1. 70x10
2. 70x10
3. 70x10

Seated DB Curls:
1. 40x10
2. 40x10
3. 40x10

Skull Crushers:
1. 95x12
2. 95x12
3. 95x12

Preacher Curls:
1. 75x12
2. 75x12
3. 75x12





Very busy and productive day. Woke up early and ate meal 1 then headed to the gym for LI cardio. Came home and finished packing for the weekend, ate again (meal 2 pics posted above) then headed to the gym for arms. Had a decent arm day. Strength still isn't good, but I was still very vascular since my weight really isn't up much yet, and since I am eating more I was able to get a decent pump. After I finished the workout I came home, ate, and then loaded up and drove ~8-9hrs to my parents in Minnesota and pretty much just colapsed when I got there.

[chuckles_345]

7-13 Friday: Legs

Diet: 222gP, 277.5gC, 54.5gF
6:00am 4oz extra lean ground turkey, 1c rice, and 1c brocolli topped with 1oz fat free cheese, multi, 2 fish oils
10:00am 1 1/2 scoops whey, 1c oatmeal, 3/4 serving fiber one 80cal cereal
1:00pm Xtend
2:00pm 4oz extra lean ground turkey, 1c rice, and 1c brocolli topped with 1oz fat free cheese
6:30am 4oz grilled extra lean ground beef seasoned with 1 serving of bbq squce, 1oz fat free cheese, pickles and mustard on 2 pieces of low carb bread, 4oz green beans, apple
10:00pm 1oz extra lean ground turkey topped with 1oz fat free cheese, 1oz natural peanut butter on 2 pieces of low carb bread, Layne Norton high protein brownie topped with 1 serving of fat free whipped cream, 1 serving waldon farms chocolate syrup

Water: 1.75 gallons
Sleep; 8hrs


Workout: Legs

Deadlift:
1. 265x5
2. 305x5
3. 350x7

Front Squat:
1. 185x8
2. 185x8
3. 185x8

1 Leg DB Squat:
1. 50s x10
2. 50s x10
3. 50s x10

Leg Extension:
1. 150x12
2. 160x12
3. 160x12

Smith Calf Raise:
1. 3 plates per side x10
2. 3 plates per side x10
3. 3 plates per side x10

Leg Press Calf Raise:
1. 5 plates per side x12
2. 5 plates per side x12
3. 5 plates per side x12





Nice relaxing day of vacation. Spent the morning visitng my grandparents, headed to the gym and actually had a pretty decent workout. Deadlifts went pretty considering where my strength has been at as of late. Fronts and 1 leggeds I hadn't done in a long long time so I was just feeling them out. I was definately sweating my ass off and had a hell of a leg pump after them though. The 1 leggeds pulled in a lot of stabilizer muscles I haven't been using and left me sore. I think these will be really good for me. Finished with extensions and calves. After the workout we headed back to my parents, ate, took a nap, and then walked over to my parents farm. Grilled out with my parents and got to watch the Twins game at night. Really nice relaxing day and I really needed it.

[chuckles_345]

Saturday Morning Weight: 160.8lbs first thing in the morning (-1.4lbs since getting back on track Monday and the same as I weighed 1 day before I won my pro card)


New Macros:
220gP, 300gC, 60gF


Cardio for this Week:
1 x 55min HIIT
1 x 40min LI Cardio





Weight was down around 1.5lbs from when I got back on track Monday and it was down to what it was when I won my pro card. However, I am up ~3lbs or so since St. Louis, but it is really promising to see the scale go down after getting back on track and to top it off I'm weighing what I was when I won my pro card so I think I picked a pretty good caloric and cardio level to start the reverse diet. I'll be brining protein down 5g, shortening each cardio session by 5min, upping carbs by 25g, and fat by 5g this week. We shall see how this affects my bodyweight on Saturday. My plan is to weigh in each Saturday during this offseason and adjust as needed. Hopefully I'll be able to get my food back up to very high levels and then put on some quality size.

[chuckles_345]

7-14 Saturday: Upper

Diet: 218.5gP, 295.5gC, 59gF
7:00am 4oz chicken breast and 1 1/4c brown rice topped with 1oz fat free cheese, 3oz romaine lettuce topped with 1 serving waldon farms thousand island dressing, multi, 2 fish oils
10:30am Xtend
11:30am 4oz chicken breast and 1oz fat free cheese on a high fiber tortilla, 3oz romaine lettuce topped with 1 serving waldon farms thousand island dressing, apple, 3 rice cakes
3:30pm Layne Norton high protein brownie topped with 1 serving whipped cream and 1 serving waldon farms chocolate syrup, yoplay plain greek yogurt, 4 rice cakes
7:00pm Applebees chicken parmasean meal (one of the under 550cal meals)
10:00pm 1 1/2 servings natural peanut butter on 2 pieces low carb bread, 7 rice cakes, 4oz chicken

Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper

Bench:
1. 160x5
2. 185x5
3. 210x5

Rack Chins:
1. 100x10
2. 100x10
3. 100x10

DB Incline:
1. 75x10
2. 75x10
3. 75x10

DB Row:
1. 90x12
2. 90x12
3. 90x12

DB Shoulder Press:
1. 60x12
2. 60x10
3. 60x10

Reverse Grip Hammer Pulldown:
1. 2 plates per side x10
2. 2 plates per side x8
3. 1 plates +25 per side x12

DB Shrugs:
1. 100x12
2. 100x12
3. 100x12





Not the greatest workout in the world. I got to acutally sleep in and then got to the gym at 9:00am which is much earlier than I am used to training. Bench was pathetic and the rest of the workout was ok I guess. If anything, this gives me a point to progress off of. Other than that it was a really relaxing day, hung out down by the river and enjoyed some of the scenery, took a nap, went out to eat with the parents, and watched the Twins game. I really really needed this vacation.

[chuckles_345]

7-15 Sunday: Off Day

Diet: 218gP, 295.5gC, 60.5gF
6:30am 4oz chicken breast topped with mustard, 3oz romaine lettuce topped with waldon farms thousand island dressing, 1 serving kashi cereal, multi, 2 fish oils
11:00am 1 1/2 scoops whey, 1 1/2c oatmeal
3:00pm 4oz chicken breast, 7 rice cakes
6:00pm Applebees cabernet sirloin meal (one of the under 550 cal meals)
9:30pm 1 scoop whey, 2 servings kashi cereal, 1oz almonds

Water: 1.5 gallons
Sleep: 9hrs





Woke up early to eat and get on the road for Wisconsin Dells. We spent the day at a resort that had numerous indoor and outdoor water parks and then headed to dinner and relaxed at night. Meals were not the most exciting, but I worked with what I had left after traveling for the past serveral days and hit my macros. A good day.

[Vanguard1965]

Looking good Pete. I love the reverse dieting I think I will do the same thing after my cut. Any interest in doing any power lifting meets or are you just going to focus on BB?

[musclemass22]

Sounds like you are transitioning well Pete! I have been doing much better than previous years and am only up about albs thus far. I bit the bullet and am planning my pro debut for next Spring. HOA in Peoria is for sure and will look into a few others. I finally started a log that will touch on my short off-season, prep, and my new business venture with Brian Ahlstrom. Hope to have you stop in there occasionally and I have no doubt we'll be on stage together many times in the future. Enjoy your vacation. You earned it!!-Brian

[Shazriki]

Thanks! I noticed the same thing when I cam across your journal! I'm doing the reverse and my offseason on my own, but will be prepping with Layne again once my prep for 2014 rolls around. You are working with 3dmj correct?

Cool stuff! Yes I am indeed working with 3DMJ, Eric Helms to be more accurate. I'm staying with him for my first reverse so that I can have an objective third eye to stop me from doing anything silly, and also to learn how it's done from the pros

[chuckles_345]

Looking good Pete. I love the reverse dieting I think I will do the same thing after my cut. Any interest in doing any power lifting meets or are you just going to focus on BB?

Thanks. I have to say that reverse dieting works really really well if done right. Last time it took me 8-10wks to put on ~10lbs and get my metabolism back to basically offseason speed. I'm going to probably be a little more conservative this time, but still same concept of slowly adding food and decreasing cardio while slowly adding weight. As far as my offseason goes, I really have no interest in powerlifting. My strength is terrible right now and I really need to get it back up before I would even consider it; however, I'll more than likely just use powerlifting concepts and workouts as a base to gain strength and size this offseason.

Sounds like you are transitioning well Pete! I have been doing much better than previous years and am only up about albs thus far. I bit the bullet and am planning my pro debut for next Spring. HOA in Peoria is for sure and will look into a few others. I finally started a log that will touch on my short off-season, prep, and my new business venture with Brian Ahlstrom. Hope to have you stop in there occasionally and I have no doubt we'll be on stage together many times in the future. Enjoy your vacation. You earned it!!-Brian

So far so good on the offseason transition. Best of luck with your pro debut next year in Peoria. I will hopefully be there in the crowd; however, I still have a tun of improvements to make before I step on the pro stage to avoid getting laughed off stage so I will be waiting until 2014 for sure. Hell, I'd probably wait longer if they'd let me. I will definately be following your log. Looking forward to stepping onstage with you again at some point in the future.

Cool stuff! Yes I am indeed working with 3DMJ, Eric Helms to be more accurate. I'm staying with him for my first reverse so that I can have an objective third eye to stop me from doing anything silly, and also to learn how it's done from the pros

Awesome! That is exactly why I have always hired Layne for my preps. I just have a really hard time being objective when looking at my progress. I just do my reverse diet and offseason on my own. I don't know if I go about it the most ideal way, but I just try to slowly add food, decrease cardio, and keep the rate of weight gain slow.

[chuckles_345]

7-16 Monday: Lower

Diet: 220.5gP, 303gC, 60.5gF
6:30am 1 scoop whey, 1 serving kashi, multi, 2 fish oils
11:30am 5 egg whites and 1 whole egg on 4 pieces low cal bread
3:00pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, salad topped with 1 serving waldon farms chipolte ranch dressing, 1oz baked lays dipped in 1 serving fat free sour cream
6:00pm Xtend
6:30pm 4oz cod seasoned with creole seasoning, 1 1/2c rice mixed with 1c steamed brocolli topped with 2oz fat free cheese (pics below)
9:30pm 1 1/2oz almond butter on 2 pieces low cal bread, Nachos (pics below) made from 2 servings baked tortilla chips, 1 serving salsa, 1 serving sour cream, 1oz fat free cheese, and 6oz chicken

Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Squats:
1. 230x3
2. 265x3
3. 295x5

RDL:
1. 320x8
2. 320x8
3. 320x6

Hack Squats:
1. 3 plates +5 per side x12
2. 3 plates +5 per side x12
3. 3 plates +5 per side x12

Lying Ham Curl:
1. 80x12
2. 80x10
3. 80x10

Seated Calf Raise:
1. 3 plates +30 x10
2. 3 plates +30 x10
3. 3 plates +30 x10

Standing Calf Raise:
1. 195x12
2. 195x12
3. 195x12




Food Pics:
Meal 4: 44gP, 76gC, 3gF



Nachos: 54gP, 64gC, 8.5gF



Meal 5: Nachos plus almond butter sandwich: 66.5gP, 82gC, 35gF



Fell behind on food early in the day as I ate what I had left prior to making the 5hr drive back home and then ate what I had around the house when I got back. Caught up on food later in the day and had a decent workout. Squats are still really weak, but I am starting to at least feel a little more comfortable in the hole. RDL's felt hard this week and my glutes felt fatigued probably from all of the stairs I climbed at the water park. Ham curls were the same way. Hack squats went well as I added 10lbs and increased 2 reps on each set. Calfs progressed also. Tuesday will be back to reality and I'll be hitting upper.

[chuckles_345]

7-17 Tuesday: Upper

Diet: 217gP, 296gC, 60gF
5:30am 4oz chicken breast, 1c rice, 1c steamed brocolli all mixed together and topped with 1oz fat free cheese, multi, 2 fish oils
10:30am 2 cans tuna, 7 rice cakes, 1/2oz almonds
3:30pm 1 1/2 servings whey, 1 1/2c oatmeal
6:00pm Xtend
6:30pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, 3oz salad mix topped with 1 serving waldon farms chipoltle ranch dressing, 1oz baked lays ruffles with 1 serving fat free sour cream for dipping
9:30pm yoplay greek yogurt, 1 1/2oz almonds, 1c steamed brocolli

Water: 1.25 gallons
Sleep: 8hrs


Workout: Upper

Military Press:
1. 105x3
2. 120x3
3. 135x12

T Bar Rows:
1. 3 plates +30 x10
2. 3 plates +30 x10
3. 3 plates +30 x10

DB Bench:
1. 95x6
2. 95x6
3. 95x6

Neutral Grip Pull Up:
1. 45x8
2. 45x8
3. 45x8

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x12

Lat Pulldown:
1. 170x12
2. 170x12
3. 170x12

BB Shrugs:
1. 280x12
2. 280x12
3. 280x12






Long day but a solid workout. Was on campus 6:30am-4:00pm, got to the gym around 4:30pm and had a really solid workout. On military press I was able to get just as many reps on my last set as last week, but with 10lbs more on the bar. I may have underestimated my max a bit on these, but I'm sure after I keep adding weight and progressing with my 5/3/1 progresion they will be hard as hell in ~6 months or so. On t bar rows I added 5lbs and 2 extra reps to each set. I went up 5lbs on db bench and these felt heavy. My pressing really took a hit at the end of prep. I was able to get 3 sets of 8 barely on neutral grip pull ups with 45lbs on me, bettering last week. I also added reps and/or weight on the rest of my lifts. Overall, a solid workout. Strength is still poor, but if I keep continually progressing like this, it will be back up there in a few months. Wed will be early morning HIIT and another long day in the lab.

[adamjohn32]

reverse looks like it's going well so far Pete, strength seems to be coming back pretty good as well. Looks like the "grow season" has started very well for you.

[NaturalPursuit]

^^^agreed! Going great so far!

[chuckles_345]

reverse looks like it's going well so far Pete, strength seems to be coming back pretty good as well. Looks like the "grow season" has started very well for you.

^^^agreed! Going great so far!

Thanks guys! It is still really disppointing in the gym as my strength still blows, but at least it is good to know that I am at least starting to progress strength-wise already. My plan is to run 5/3/1 for months until I actually plateau and then switch to something for a bit more volume. However, coming off of a prep, I have a feeling it will be a while before that plateau happens. As far as auxillaries go, I plan to progress them of the 3 heavy weeks, drop volume and load slightly for the deload weeks, start back where I was on the 5/3/1+ week when I start the next month, and then progress from there. I plan to just swap out auxillaries as needed as my progression stalls. Hopefully this plan, along with the reverse diet, will result in lean mass gains and eventually some all time prs months down the road once I progress to that point.

[chuckles_345]

7-18 Wednesday: HIIT

Diet: 220gP, 301.5gC, 61gF
5:00am 1 1/2 servings whey, 1 1/2c oatmeal, multi, 2 fish oils
7:30am Xtend
10:00am 1 1/2 servings whey, 1 1/2c oatmeal
3:00pm 2 cans tuna, 7 rice cakes, 1/2oz almonds
6:30pm 4oz creole seasoned cod, 1c brown rice, 1c brocolli, 1oz fat free cheese (similar to pic above, but with less rice)
9:30pm 1 1/2oz almond butter, 1 piece low cal bread, 3oz chicken

Water: 1.25 gallons
Sleep: 7 1/2hrs

HIIT:
Eliptical Sprints: 55min
5 min warm up
9 x 30sec sprints w/ 3 min 30sec recovery
14min cool down





Not much to talk about with this day. Early morning HIIT and then was on campus from 8-6ish. Thursday is arms/LI cardio.

[chuckles_345]

7-19 Thursday: Arms/LI Cardio

Diet: 222.5gP, 301gC, 59gF
5:30am 4oz chicken breast and 1c brocolli topped with 1oz fat free cheese, 4 pices low cal bread, 3oz lettuce mix, 1 serving waldon farms chipotle ranch dressing, multi, 2 fish oils
9:30am Xtend
10:30am 4oz chicken breast, 7 rice cakes, 1/2oz almonds
3:30pm yoplait plain greek yogurt, apple, high fiber tortilla, 2oz fat free cheese
6:00pm Xtend
6:30pm LOADED FRENCH FRIES (see below)
9:30pm 1 1/2oz almond butter, 4 pieces low cal bread, salad, 1 serving waldon farms chipotle ranch dressing, 2 servings whey

Water: 1.5 gallons
Sleep: 8hrs
Cardio: Eliptical: 40min



Workout: Arms

Close Grip Bench:
1. 205x7
2. 205x7
3. 205x7

BB Curl:
1. 110x7
2. 110x7
3. 110x7

Dips:
1. 75x10
2. 75x10
3. 75x10

Seated DB Curl:
1. 42.5x10
2. 42.5x10
3. 42.5x10

Skull Crushers:
1. 100x12
2. 100x12
3. 100x12

Preacher Curls:
1. 80x12
2. 80x12
3. 80x12




Loaded French Fries:

Ingredients:
8oz little red potatoes
1/2 serving olive oil
1 serving black beans
2oz fat free cream cheese
2oz fat ree cheese
1 serving fat free sour cream
1 serfing salsa


Directions:
1. Cut little red potatoes into strips, coat with olive oil, and bake at ~375 on pan sprayed with Pam for 15min
2. After 15min flip fries and bake for an additional 10-15min (25-30min baking total)
3. Combine beans/fat free cream cheese/fat free cheese and warm in microwave until cream cheese is creamy
4. Top fries with bean/cheese mixture, sour cream, and salsa
5. Enjoy!

Macros: 39gP, 76gC, 9gF

Pic:





Long day, but a solid arm workout. I was on campus 6:30am-4:30pm which has become usual as of late. I managed to squeeze in some LI cardio mid-morning on an elipical in one of the labs. Arm workout went really well. Added 1 rep to each set of close grip bench although it still felt hard and heavy. My pressing still doesn't feel 100% great that is for sure. Added weight on the rest of my lifts and basically got the same number of reps so strength is slowly starting to come back; however, I am still a long long ways off of where my peak strength was at the end of my last offseason.

[chuckles_345]

7-20 Friday: Lower

Diet: 220.5gP, 299gC, 57.5gF
5:30am 4oz chicken breast and 1c rice topped with 1oz fat free cheese, 3oz mixed salad topped with waldon farms chipotle ranch dressing, multi, 2 fish oils
10:30am 4oz chicken breast, 7 rice cakes, 1/2oz almonds
3:30pm 1 1/2 scoops whey, 1c oatmeal, apple
6:30pm Xtend
7:00pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, apple, 3oz mixed salad topped with waldon farms chipotle ranch dressing, 1oz baked lays ruffles with 1 serving fat free sour cream for dipping
10:00pm peanut butter pure protein bar, 1oz almonds, 1 piece low cal bread, 1 scoop whey

Water: 1.5 gallons
Sleep: 7 1/2hrs



Workout: Lower

Deadlifts
1. 285x3
2. 330x3
3. 370x7

Front Squats:
1. 195x10
2. 195x10
3. 195x10

1 Leg DB Squat:
1. 52.5x12
2. 52.5x12
3. 52.5x12

Leg Extension:
1. 180x12
2. 180x12
3. 180x12

Mini Hack Squat Calf Raise:
1. 5 plates x10
2. 5 plates x10
3. 5 plates x10

Donkey Calf Raise:
1. 180x12
2. 180x12
3. 180x12





Typical 6:30am-4:30pm day on campus. Got my official date for my PhD qualifying exam. It will be August 27 which means I have just over 1 month to study my ass off and learn everything I possibly can about nutrition so that I pass thist thing. For those of you who don't know what this entails, it is basically a ~2hr oral exam in which a committe made up of 3 people in the department (not your advisor or anyone you know really well) can ask you anything they feel you should know. If you pass, you can continue on to get a PhD. If you don't, you get 1 more try in 6 months and if you don't pass the 2nd time, you get a masters degree as a consolation prize. Long story short, I have been study a lot in the past week and will definately be picking it up over the next month or so.

As far as my workout goes, I killed it in the gym. I got the same number of reps on deads, but with 20lbs more on the bar. Deads were actaully starting to feel really good. This is still a far cry from the 405x10 I pulled when I weighed 195lbs, but 370x7 is not too bad considering I'm ~160lbs. I added weight and reps to front squats and 1 leg db squats and then finished up with extensions and calves. Overall, I was quite happy with this workout and it seems like my strength is slowly starting to pick up.

[chuckles_345]

Saturday Morning Weight: 160.4lbs (-0.4lbs since last week, slightly less than I weighed when I won my pro card and up about 2lbs from St. Louis 2 weeks ago).


New Macros: 215gP, 325gC, 60gF

Cardio for Upcoming Week:
1 session of 50min HIIT, 8 intervals
1 session of 35min LI


Weight was actaully down this week despite adding 25g carbs and 5g fat as well as reducing each cardio session by 5min. I'm actually weighing slightly less than I was in the morning when I won my pro card and am only up ~2lbs from what I was weighing before my 2nd contest 2 weeks ago which means I'm doing exactly what I need to be doing. Since weight wasn't up, I added another 25g carbs and took 5min off each of my 2 cardio sessions for the upcoming week. Hopefully this trend continues and I'll be back up in the 450g + carb range again soon.

[chuckles_345]

7-21 Saturday: Upper

Diet: 215.5gP, 328.5C, 63gF
5:30am 4oz chicken breast and 3/4c rice topped with 1oz fat free cheese, 3oz salad mix topped with waldon farms chipolte ranch dressing, 2 pieces low cal bread, multi, 2 fish oils
10:30am 1 1/2 scoops whey, 1 1/2c oatmeal
2:00pm Xtend
2:30pm 2oz chicken, 4oz wheat noodles and 1c brocolli mixed with 2oz fat free cream cheese for a light cream sauce
6:00pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, 3oz salad mix topped with waldon farms chipotle ranch dressing
9:30pm 2oz almond butter on 2 pieces low cal bread, 1 serving chobani plain fat free greek yogurt

Water: 1.5 gallons
Sleep: 8hrs



Workout: Upper

Bench:
1. 175x3
2. 200x3
3. 220x5

Rack Chins:
1. 110x10
2. 110x10
3. 110x9

Incline DB Bench:
1. 80x10
2. 80x10
3. 80x10

DB Row:
1. 95x12
2. 95x12
3. 95x12

DB Shoulder Press:
1. 60x12
2. 60x10
3. 60x8

Reverse Grip Pressdowns:
1. 160x12
2. 170x12
3. 170x12

DB Shrugs:
1. 110x12
2. 110x12
3. 110x12




Early morning once again as I was on campus from 6am-noon. Then headed to the gym and got a workout in with my wife who is training for her first figure competition next spring. Had a solid workout. Pressing strength still blows, but after last weeks **** show of nearly failing on my 5th rep with 210, I hit 220 for a strong 5 on bench. Added 10lbs to rack chins and matched reps on sets 1 and 2, but just could not lock out set 3. It was honestly like a static rep half way up becuase I just could not squeeze it out. Added 5lbs to db incline and db row and matched reps. However, I was shot by the time I hit DB Shoulder Press and actually got fewer reps than last week on set 3. I think I will try to bump up the weight and train these in a lower rep range next week and if that doesn't help at all, I may have to swap them out for another shoulder pressing movement soon because they just didn't feel good. Finished the workout up with reverse grip pulldowns and DB shrugs. Sunday is an off day. I will be studying, cooking food, and relaxing.

[Shazriki]

Looks like the reverse is going awesomely Peter. Strength appears to be coming back just as nicely as the macros are going up! Also those loaded fries from a couple of pages back look sick!

Also I noticed from you diet that you're a fan of proats. Can I just suggest that you invest in some casein, because that will make a much nicer bowl of proats than will whey (much thicker, creamier texture IMO). Worth a shot for something a bit different, but with similar macros.

[Bnizzle163]

Those loaded french fries =

Doing a great job on the reverse, Pete.

[chuckles_345]

Looks like the reverse is going awesomely Peter. Strength appears to be coming back just as nicely as the macros are going up! Also those loaded fries from a couple of pages back look sick!

Also I noticed from you diet that you're a fan of proats. Can I just suggest that you invest in some casein, because that will make a much nicer bowl of proats than will whey (much thicker, creamier texture IMO). Worth a shot for something a bit different, but with similar macros.

Thanks! The strength is still no where near offseason levels which makes sense because I really haven't gained any weight back yet. I just need to be patient because it will come along with more food. As far as the fries go, they were delicious. Really glad I decided to make those and since I made loaded fries myself rather than buying them from a restaurant, they were much more macro friendly. I'm also trying to enjoy a greater variety of food this offseason.

I do like me oatmeal and protein, but I eat it differently than most. I take raw oats and protein powder, put them in a shaker, mix them with some cold H20 and drink/eat them. Most people think it is disgusting, but I really like it and it is really convienent for during the day while working.

Those loaded french fries =

Doing a great job on the reverse, Pete.

Thanks! Those fries were delicious. Definately hit the spot and it will be nice once the macros get higher so I can have more of them. I still don't feel completely satisfied after each meal most of the time. Gotta keep slowly working up those macros.

[chuckles_345]

Just arrived in the mail today! 10 years of busting my ass for this thing! It will probably take another decade of busting my ass to be competitive at the pro level, but I'm willing to put in the work. I'm only 26, I have a lot of years ahead of me in this sport.

[chuckles_345]

7-22 Sunday: Off Day

Diet: 214.5gP, 321gC, 61gF
5:30am 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, 3oz salad mix topped with waldon farms chipotle ranch dressing, multi, 2 fish oils
10:30am Quesidilla!! 2oz chicken, 1 serving black beans, 1oz fat free cheese, and 2oz fat free cheese between 2 high fiber tortillas, topped with 1 serving fat free sour cream and 1 serving salsa (I should have taken a pic of this thing, it was so much better than the one I posted previously)
2:30pm 1 scoop whey, 1 bag 94% fat free popcorn
6:30pm 4oz biggest loser picante chicken, 1 1/2c brown rice (Pics below)
9:30pm 1 serving chobani greek yogurt, 2oz baked lays ruffles, 1oz fat free cheese, 1 1/2oz almonds

Water: 1.25 gallons
Sleep: 8hrs



Biggest Loser Recepie Picante Chicken:
Ingredients:
8x4oz chicken breasts
1 jar picante sause (we use the hot for a little kick)
8oz fat free cream cheese
4oz fat free cheddar cheese

Recepie:
1. Trim chicken into 4oz breasts, pound to flatten to a uniform height
2. place approximately 1/3 of picante sauce onto the bottom of a glass pan sprayed with pam
3. place chicen breasts in pan, top each with 1oz fat free cream cheese and the spread the remainder of picante sauce evenly between 8 breasts
4. cook covered for 15min at 375
5. remove from oven, top each breast with 1/2oz fat free cheddar cheese, cook uncovered for another 15min
6. enjoy!




Macros of 1 breast: 31gP, 9gC, 3gF
Macros with 1 1/2c cooked brown rice: 35gP, 72gC, 5gF







Not too bad of a Sunday. This was the first complete day off where I wasn't traveling this offseason which was really nice. I woke up early and spent the mroning studying. Cooked an amazing quesidilla mid-morning which I really should have gotten a pic of. This thing was so good and the macros were only 57gP, 72gC, 10gF for the whole thing. Spent the afternoon/evening relaxing and spending time with my wife. 1 more week of hard training on this first cycle of 5/3/1 and I plan to make the most of it and keep progressing.

[chuckles_345]

7-23 Monday: Lower

Diet: 216gP, 320gC, 61.5gF
5:30am 3oz chicken breast, 3/4c rice and 1c steamed brocolli all topped with 1oz fat free cheese, 2 pieces low cal bread, multi, 2 fish oils
10:30am 2 cans tuna, 7 rice cakes, 1/2oz almonds
3:30pm 1 1/2 scoops whey, 1 1/2c oatmeal
6:30pm Xtend
7:00pm 4 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 3oz salad mix topped with chipotle ranch waldon farms dressing, 6oz raspberries, 1 serving oatmeal squares cereal (this stuff was delicious! and a serving was 6gP, 44gC, 1.5gF)
10:00pm 1 1/2oz almond butter on 2 pieces of low cal bread, 1oz fat free cheese

Water: 1.5 gallons
Sleep: 7 1/2hrs



Workout: Lower

Squats:
1. 245x5
2. 280x3
3. 315x3

RDL:
1. 325x8
2. 325x8
3. 325x8

Hack Squat:
1. 3 plates +10 per side x12
2. 3 plates +10 per side x12
3. 3 plates +10 per side x12

Lying Ham Curls:
1. 82.5x12
2. 82.5x12
3. 82.5x12

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

Standing Calf Raise:
1. 210x12
2. 210x12
3. 210x12





Had my usual 6:30am-4:30pm day that I've been doing as of late and was tired by the time I got to the gym. However, I told myself that I was a pro now and I needed to train like it and had a solid workout. Hit basically double bw squats for a triple. No where near the 2 sets of 10 I got with 315 when I was 35lbs heavier, but lb for lb I'll take it. As disappointing as my weights are, I know that they will increase over the upcoming months as I keep progressing with 5/3/1. As for the rest of the workout, I hit more weight and reps on RDL, hit more weight on hacks (added 20lbs and reps in the past 2 wks), hit more weight and reps on ham curl, and added weight to both calf lifts. Definately a solid leg day. Tuesday will be upper. 4 more workouts to go before the deload week and I plan to make the most of them.