Peter Fitschen - Journey To My 2014 Natural Pro Debut

[chuckles_345]

7-24 Tuesday: Upper

Diet: 213.5gP, 328gC, 59gF
5:30am 3oz chicken breast, 3/4c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, 2 pieces low cal bread, multi, 2 fish oils
10:30am 1 scoop whey, 1c oatmeal
3:30pm 1 can tuna and 1oz fat free cheese on a high fiber tortitlla, 7 rice cakes
6:30pm Xtend
7:00pm Biggest loser chicken picante, 2 servings wheat noodles
10:00pm Grilled cheese! made out of 1oz fat free cheese and 2 pieces of low cal bread, 1 serving chobani plain greek yogurt, 2oz almonds

Water: 1.25 gallons
Sleep: 7 1/2hrs



Workout: Upper

Military Press:
1. 110x5
2. 125x3
3. 140x10

T Bar Row:
1. 3 plates +35 x12
2. 3 plates +35 x12
3. 3 plates +35 x12

DB Bench:
1. 95x7
2. 95x7
3. 95x7

Neutral Grip Pull Up:
1. 47.5x8
2. 47.5x8
3. 47.5x7

Seated Side Raise:
1. 37.5x10
2. 37.5x10
3. 37.5x10

Lat Pulldown:
1. 180x12
2. 180x12
3. 180x12

BB Shrugs:
1. 285x12
2. 285x12
3. 285x12





Much longer day as I was anticipating as some things came up in the afternoon and I ended up being on campus from 6:30am-5pm. Was pretty tierd when I came into the gym, but I told myself I was a pro now and I needed to wake up and train with it. I actaully had a really solid workout. Got a solid 10 with 140 on military which I'll take at 160lbs. Upped weight and reps on T Bar row and I felt like I was realy starting to find my groove on these once again and am looking forward to pushing these further in the future. Added 1 rep to each set of db bench. Added 2.5lbs to me and nearly matched reps on pull ups, but just could not squeeze out the 8th rep on the 3rd set. Added weight on side raises, pulldowns, and shrugs. Overall, a really solid workout.

[chuckles_345]

NGA Titan Classic Page is updated with results and pictures:

http://www.ngatitanclassic.com/results.html

[Bnizzle163]

NGA Titan Classic Page is updated with results and pictures:

http://www.ngatitanclassic.com/results.html

(overall winner)
^^^^ That's got to feel good man

[chuckles_345]

(overall winner)
^^^^ That's got to feel good man

Thanks! It definately feels good to see that next to my name.

[chuckles_345]

7-25 Wednesday: HIIT

Diet: 218.5gP, 327gC, 59gF
5:30am 3oz chicken, 3/4c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, 6oz raspberries, multi, 2 fish oils
10:00am 1 scoop whey, 1c oatmeal
4:00pm Biggest loser chicken picante on a high fiber tortilla, 7 rice cakes
6:30pm Xtend
7:00pm 5 egg whites, 1 whole egg and 1oz fat free cheese on a high fiber tortilla, 1 bag 94% fat free popcorn
10:00pm 1 serving chobani fat free plain greek yogurt, grilled cheese made out of 1oz fat free cheese and 2 pieces cal bread, 1 1/2oz almond butter on 1 piece low cal bread

Water: 1.25 gallons
Sleep: 7 1/2hrs

HIIT: Elipitcal Sprints:
5 min warm u
8x30 sec sprints w/ 3 min 30sec recovery
13min cool down






Long day... had a bunch of stuff come up in the afternoon and ended up being on campus 6:30am until nearly 5:30pm. Headed to the gym and got some HIIT in with my wife on the eliptical. It definately made the HIIT go by faster to do it with someone who is also doing HIIT. Thursday will be a long day. I'll squeeze in some LI cardio during the day and head to the gym for arms at night.

[NaturalPursuit]

besides having the LOOOONG days everything seems to be going great man! Keep it up!

[musclemass22]

Still waiting on mine. Bet that felt good when you opened the mail!

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.

[wheathins]

dude congratulations again, what an amazing feeling that must be! What's the expiration date on it for though? Is the NGA won of those org's where you have to compete within the next year to remain an eligible pro?

[chuckles_345]

besides having the LOOOONG days everything seems to be going great man! Keep it up!

Yea my days have been a little longer than I would have liked, but I need to ace my quals and prove that I deserve a PhD and on top of that reserach isn't letting up at all, so all and all a recepie for a long day.

Still waiting on mine. Bet that felt good when you opened the mail!

Yea it was a good day when I got that in the mail. Ironically, I got the score sheets from St. Louis the same day. Judges had me 3, 3, 4, 5, 7 and somehow I ended up 5th. On top of that 3 judges had me ahead of the guy in 3rd. But it is what it is. Time to move ahead and look towards 2014.

dude congratulations again, what an amazing feeling that must be! What's the expiration date on it for though? Is the NGA won of those org's where you have to compete within the next year to remain an eligible pro?

We have to renew our status every year. However, I don't need to compete until the end of 2014 to maintain pro elegibility so I will be competing at some point in 2014.

[The Solution]

You know im supporting my main man. Thanks again for the interview.

[mattjansen]

In on this a little late but in!

[chuckles_345]

You know im supporting my main man. Thanks again for the interview.

No problem. I really appreciate the support and a chance to be intereveiew. I'm still amazed that someone as normal and boring as me is getting interviews because I'm really not all that exciting. I just work 6-7 days a week, a lot of long 10+hr days, go to the gym and train my ass off, and relax with my wife on an average day. Thanks again for the oppertunity.

In on this a little late but in!

Thanks for following along! You are definately getting strong as hell. Makes me excited to eventually weigh more again and start really moving the heavy weight.

[chuckles_345]

7-26 Thursday: Arms/LI Cardio

Diet: 217.5gP, 326gC, 59gF
5:30am 3oz chicken breast, 3/4c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, apple, multi, 2 fish oils
10:30am Xtend
11:00am Biggest loser chicken picante on a high fiber tortilla, apple
3:00pm 1 scoop whey, 1 1/2c oatmeal
5:30pm Xtend
6:00pm PICS BELOW!! 6oz chicken breast with calorie free wing sauce on 2 whole wheat slimwiches, 8oz little red potatoes made into fries and baked with 1/2 serving canola oil
10:00pm Grilled cheese made with 2oz fat free cheese on 2 pieces of low cal bread, pure protein bar, 1oz almonds

Water: 1.25 gallons
Sleep: 7 1/2hrs
LI Cardio: Eliptical: 35min



Meal 4: 6oz chicken breast topped with calorie free wing sauce on 2 whole wheat slimwhiches, served with a side of 8oz little red potatoes cut into fries and baked with 1/2 serving canola oil.
Macros: 55gP, 85gC, 14.5gF


Another close up of the fries:





Workout: Arms

Close Grip Bench:
1. 210x6
2. 210x6
3. 210x6

BB Curl:
1. 110x8
2. 110x8
3. 110x8

Dips:
1. 80x10
2. 80x10
3. 80x10

Seated DB Curl:
1. 45x10
2. 45x10
3. 45x10

Skull Crushers:
1. 105x12
2. 105x12
3. 105x12

Preacher Curls:
1. 85x12
2. 85x10
3. 85x8





Busy day as we had multiple participants for multiple studies in the lab from 7sih-1ish straight. I was on campus my usual 6:30am-4:00pm, managed to get some cardio in during the day in one of the labs. Got to the gym and had a solid arm workout. Added weight, but got less reps on close grip bench. This movement has been really hard for me to progress on for some reason this offseason. Added reps on bb curl, added weight to dips, db curls, and skull crushers. The db curls and skull crushers were grinders, but I managed to match reps. Preacher curls I matched reps on set 1, but then just died by the end and no matter how hard I pushed, I just could not get the reps on the last 2 sets. Had a huge arm pump and a lot of vascularity by the end of this one. 2 more workouts left before the first deload week of 5/3/1. I will be doing deads/lower fri and bench/upper sat. I will also be weighing in Sat and more than likely getting another food bump.

[chuckles_345]

7-27 Friday: Lower

Diet: 217gP, 329.5gC, 61gF
5:30am 3oz chicken, 1c brocolli, and 1/2c rice topped with 1oz fat free cheese, 1 serving of oatmeal squares cereal, multi, 2 fish oils
10:30am 4oz chicken on 4 pieces of low cal bread, 1oz almodns
3:30pm 1 can tuna and 1oz fat free cheese on a high fiber tortille, 7 rice cakes
6:30am Xtend
7:00pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 1c brocolli, 1 1/3 servings oat bran
10:00pm 1oz almond butter on 2 pieces low cal bread, grilled cheese made from 2oz fat free cheese on 2 pieces low cal bread

Water: 1.5 gallons
Sleep: 7 1/2hrs



Workout: Lower

Deadlifts:
1. 315x5
2. 350x3
3. 390x4

Front Squat:
1. 205x8
2. 205x8
3. 205x8

1 Leg Squat:
1. 55x12
2. 55x12
3. 55x12

Leg Extension:
1. 195x12
2. 195x12
3. 195x12

Mini Hack Squat Calf Raise:
1. 5 plates +10 per side x10
2. 5 plates +10 per side x10
3. 5 plates +10 per side x10

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




Another 6:30am-4:30pm day to end the week. Got to the gym around 5ish and had a solid leg workout. I was hoping for 3-5 reps on deads and pulled 390x4. When I was 1 1/2wks out at basically the same weight, I barely got 405 for an ugly single so considering I'm the same weight I'm pretty happy with 390x4, but I still have a long way to go to get back to 405x10. Front squats and 1 leg squats are starting to feel more comfortable and I was able to add weight to both. Also added weight to extensions and my calf lifts. Went to the store after my workout to pick up food for the week and found that baked doritos were onsale which made me quite happy. Saturday will be upper and it will be my last workout before my deload week.

[chuckles_345]

Saturday Morning Weight: 160.2lbs (-0.2lbs from last week)

New Macros:
210gP, 350gC, 65gF

Cardio:
1x 45min HIIT, 7 intervals
1x 30min LI Cardio



Weight was down slightly again this week and I'm down nearly 1lb from when I won my pro card and only up ~2lbs from my lightest during prep. Not too bad considering I was up 4-5lbs within 2 days of the show and have proceeded to drop about 2.5lbs over the first 3 weeks of reverse dieting. Strength still isn't good, but it is slowly starting to come back as well. This week will be a deload as 5/3/1 has a deload every 4th week. Hopefully my weight will stay down and I'll be able to get another nice food bump next weekend before starting to train heavy again.

[jpfaherty]

Macros are going up up up! Must feel good!

[chuckles_345]

Macros are going up up up! Must feel good!

It does, but believe it or not, I'm still hungry a lot of the time. Energy is better and strength is slowly starting to come back, but still not that great either. Just gotta ride out this reverse, get my food intake back up, gain a little weight, and start moving some heavy weight once again. But, yea so far so good on the reverse. Thanks for follwoing along.

[chuckles_345]

I will be on Nattytalk Radio tomorrow at 11:00am central time. Here is a link to the webpage http://www.blogtalkradio.com/nattytalk Feel free to call/chat in with questions during the show!

[Vanguard1965]

Cool I will try my best to listen in!

[Bnizzle163]

I feel your metabolism has reached pro caliber now, as well lol. Awesome stuff, Pete.

[chuckles_345]

Cool I will try my best to listen in!

Thanks! Just finished up the interview. I think it went pretty well. Should be up soon.

I feel your metabolism has reached pro caliber now, as well lol. Awesome stuff, Pete.

This is nothing yet. I'm usually in the 500g+ carb range by the time I reach full offseason. I'm hoping to get back up there soon and as long as things keep going as they have been, I will be.

[chuckles_345]

7-28 Saturday: Upper

Diet: 209gP, 346gC, 65gF
5:00am 3oz chicken breast, 1/2c steamed brocolli, and 1oz fat free cheese on a high fiber tortilla, 6oz raspberries, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
2:00pm Xtend
2:30pm 4oz chicken breast, calorie free wing sauce, 2 servings of ranch mix all on 2 servings wheat noodles, 3oz salad mix topped with 1 serving waldon farms chipotle ranch dressing (this meal was DELICIOUS!, I should have gotten a pic)
6:30pm 5 egg whites, 1 whole egg, and 1oz fat free cheese on a high fiber tortilla, 3oz salad mix topped with 1 serving waldon farms chipolte ranch dressing, 2oz baked doritos (so glad I found these onsale)
10:00pm 4oz chicken breast, calorie free wing sauce, 2 servings of rance mix on 2 whole wheat slimwhiches, apple, 1oz almonds

Water: 1.5 gallons
Sleep: 7hrs



Workout: Upper

Bench:
1. 185x5
2. 210x3
3. 235x2

Rack Chins:
1. 120x8
2. 120x8
3. 120x8

Incline DB Bench:
1. 85x8
2. 85x8
3. 85x8

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

DB Shoulder Press:
1. 65x8
2. 65x8
3. 65x8

Reverse Grip Pulldown:
1. 180x12
2. 180x12
3. 180x12

DB Shrugs:
1. 120x12
2. 120x12
3. 120x12





Was on campus from 6am-noon for partipants in the lab and studying for quals. Then headed to the gym for my last workout prior to my deload and had a solid workout. I was somewhat disappointed with how poor my pressing strength still is, but I guess it is still basically 1.5x bw for a double on bench so I can't be too upset. It is still a long way off of the 285x2 I hit at 190-195lbs last offseason, but it gives me somewhere to progress off of. Added weight on got a couple less reps on rack chins, db incline, and db shoulder press; however, I was feeling stronger on these. Added weight to DB Row, pulldowns, and shrugs also. Strength is starting to come back some even though I haven't really gained any weight back yet so hopefully that means it will really come back once I start to gain weight again. After the workout, I spent the rest of the day cook up a tun of food, studying, and watching the olympics. Sunday will be an off day and next week will be a deload. I plan to do the main lifts as written and then slightly reduce the weight and volume on my auxillaries.

[chuckles_345]

NattyTalk Radio interview is up! Thanks again to Zak for the oppertunity! Hopefully I didn't ramble too much and provided some interesting discussion.

http://www.blogtalkradio.com/nattyta...peter-fitschen

[NaturalPursuit]

cannot wait to hear the interview! big congratz on being on there!

[The Solution]

Macro Bump = Check
Interivew = Check
Killing the workout.. Feels good Man?

Keep it up

[Vanguard1965]

NattyTalk Radio interview is up! Thanks again to Zak for the oppertunity! Hopefully I didn't ramble too much and provided some interesting discussion.

http://www.blogtalkradio.com/nattyta...peter-fitschen

Heard it all live ...was a great inteview Pete. Glad I was able to tune in even if you two kind of geeked out on the Phd side of things! Invaluable info for guys looking to follow in your footsteps.

[chuckles_345]

cannot wait to hear the interview! big congratz on being on there!

Thanks! Hope you enjoy! Thanks again for your interview with me way back at the start of prep. No matter how many interviews/oppertunities I have gotten/will get, I'll always remember that you were the first to ever give me an interview at the start of prep.

Macro Bump = Check
Interivew = Check
Killing the workout.. Feels good Man?

Keep it up

The macro bump is nice. However, I'm still hungry a lot of the time. I feel like ever since I've started upping food and reverse dieting my body has just wanted even more food. Also, I'm still basically in stage shape so that may have something to do with it as well. As long as everything continues in this direction, I'll hopefully get up to enough to feel full most of the time soon.

Heard it all live ...was a great inteview Pete. Glad I was able to tune in even if you two kind of geeked out on the Phd side of things! Invaluable info for guys looking to follow in your footsteps.

Haha thanks. Glad you enjoyed! As far as the school talk goes, I know there are a lot of guys ~5yrs or so younger than me who are really involved in this sport and thinking about going the direction Layne, Eric Helms, myself, and others have decided to go with their careers and I just wanted to let them know somethings I wish I would have known when I was at that point.

[Vanguard1965]

Haha thanks. Glad you enjoyed! As far as the school talk goes, I know there are a lot of guys ~5yrs or so younger than me who are really involved in this sport and thinking about going the direction Layne, Eric Helms, myself, and others have decided to go with their careers and I just wanted to let them know somethings I wish I would have known when I was at that point.

No that's great! You are just paying it forward as you should. For me it was great that even though I have only been at this a very short time I am on track with the information that is out there for natural bodybuilding. I know I am on the right path as far as workouts, nutrition and suppliments. My window to do anything in this sport is very short so need to make sure I maximize what time I have. So greatful to guys like you, Eric Helms, Alan Aragon, Lyle McDonald and last but certainly not least Layne for helping people focus on what really matters. Great to see science catching up but as you guys pointed out in your interview there is not a lot of money out there to research stuff that only bodybuilders really care about.

[chuckles_345]

No that's great! You are just paying it forward as you should. For me it was great that even though I have only been at this a very short time I am on track with the information that is out there for natural bodybuilding. I know I am on the right path as far as workouts, nutrition and suppliments. My window to do anything in this sport is very short so need to make sure I maximize what time I have. So greatful to guys like you, Eric Helms, Alan Aragon, Lyle McDonald and last but certainly not least Layne for helping people focus on what really matters. Great to see science catching up but as you guys pointed out in your interview there is not a lot of money out there to research stuff that only bodybuilders really care about.

Thanks! Glad you enjoyed the interview. I've been following your prep and you are making a tun of progress. Keep it up! I'll be following.

[Shazriki]

Hey Peter I just listened to your interview on Nattytalk radio, great stuff. I really enjoyed listening to your experience of prepping through the hard academic work you're doing in conjunction with your PhD because in many ways I had a similar experience this year during my prep. Not doing a PhD, still undergrad but had a large group project to do that was basically 9-5 daily, and like you I tried to time all the work so that the hardest part of prep was after the main work was finished Funny how that works out.

Was also nice to see your thoughts on reverse dieting and stuff like that, it encourages me when a natural PRO, after 5 weeks of reverse dieting is only just starting to get back into the groove of things. Makes me temper my expectations somewhat, as I've been finding the first few weeks back of regular training somewhat difficult.

Keep up the great work man!