Peter Fitschen - Journey To My 2014 Natural Pro Debut

[chuckles_345]

If you enjoy bigger meals ever consider 3-4 meals a day!? In the end total calories and hitting your macros as you know is what matters most. Curious to why you do the Xtend Post-workout and then followed by a meal 30 minutes later, would that not negate everything Layne says in his MPS Study? or does he advise this to all of his clients or to you personally? Since BCAA's are instantly shot into the blood stream, would AA's still be present regarding that meal 30 minutes later without allowing Protein to reach its refractory period?

Now i know you study this, but just looking at your insight regarding it.

Just let those kcals rise as you reverse! Bigger meals are a coming.

Honestly, I would be starving if I went longer than 4-5hrs between meals. I stretch it to 6ish some days due to my schedule and I'm so hungry by the time my meal rolls around. I think a big part of it is that I'm still so lean that I'm always hungry despite having more food.

As far as the Xtend post-workout goes followed by a whole food meal when I get home, I'm pretty sure that is actaully what Layne does and Xtend is a really taisty post-workout treat that has the added bonus of stimulating protein synthesis. Honestly, I could probably just get away with not having it and just going home and eating real food, which I may do when I run out to save money.

As far as the BCAA dosing protocol between meals, I have done it the past few years, and don't know if it made a huge difference, so I'm seeing if I notice anything different by not having them between meals. The research Layne and Gabe Wilson have done on the topic is interesting; however, it was done in a non-exercising animal model during a period of life where they are growing. In addition, the activity of some of the relative BCAA degredative enzymes are different in rodents than in humans. Alan Aragon sent me a paper on this at one point, but I can't remember the exact paper offhand. I'm not saying this dosage schedule isn't beneficial, I would just like it to be replicated in humans who are training and dieting, but as I talked about in my nattytalk interview, nobody will ever fund that study because there is no money in reserach pertaining to getting huge. Furthermore, it saves me a lot of money. Sorry for the long, rambling answer, but hopefully this explains things?


Edit: I should also clarify that I am not working with Layne this offseason, nor have I worked with him in previous offseasons due to financial reasons. I worked with Layne for my 2006, 2008, and 2012 contest preps. With his help I won a novice class, 2 open classes at natural pro qualifiers, a best poser, an overall, and an NGA Pro Card and greatly appreciate all of his help.

[chuckles_345]

8-10 Friday: Lower

Diet: 203gP, 380.5gC, 71gF
6:00am 4oz chicken breast, 300g little red potatoes, multi, 2 fish oils
11:00am 4oz chicken breast, 200g little red potatoes, 3oz salad mix topped with waldon farms thousand island dressing, apple, shake made from 2c almond milk, 1 serving PB2, waldon farms chocolate syrup and lots of ice all blended together
2:00pm Xtend
3:00pm Shanke made from 1 1/2 scoops whey, 1 serving PB2, 1c almond milk, water, and ice all blended together, 1 bag low-fat popcorn, apple, 3oz salad mix topped with waldon farms thousand island dressing
7:30pm 1 scoop whey, 1 1/2c oatmeal
12:00pm 1 bag tuna, 2 servings kashi cinamon crumble cereal, 1 1/2oz almonds

Water: 1.5 gallons
Sleep: 6hrs



Workout: Lower

Deadlifts:
1. 275x5
2. 315x5
3. 355x10

Front Squat:
1. 215x6
2. 215x6
3. 215x6

1 Leg DB Squat:
1. 60s x12
2. 60s x12
3. 60s x12

Leg Extension:
1. 210x12
2. 210x12
3. 210x12

Mini Hack Squat Calf Raise:
1. 5 plates +20 per side x10
2. 5 plates +20 per side x10
3. 5 plates +20 per side x8

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





Solid workout! Really happy with 355x10 on deads at a 160lb bodyweight. I only got 350x7 on my 5+ set last month and the funny thing is I'm actually slightly lighter than I was then. I remember when I was 1.5wks out from my last contest, I pulled 365x5 barely and it was really ugly so strength is definately improving even though the scale isn't really moving yet. Front squats felt heavy and I was having a hard time staying upright. I still am so lean that I just don't have the stability in the hole on my squatting movements, but I got 3 sets of 6 with 215. I plan to add 5lbs each of the next 2 weeks and will hopefully get 225 for sets of 6 in a couple weeks on these. 1 legged squats were tough, but I grinded them out. I was shot at that point and finished off with extensions and calves. After my workout, we drove 6.5hrs for a wedding this weekend. Saturday will be an upper workout before the wedding.

[chuckles_345]

Saturday Morning Weight: 160.0lbs (-0.4lbs from last week and down ~0.25lbs or so from where I've sat the past 3 wks)

New Macros: 200gP, 400gC, 70gF

New Cardio Protocol: 1 day of sprints, 5x30 sec intervals with 4min 30 sec recovery




Well it looks as if my carbs will have to be up to 400g+ per day in order to start some weight gain and that is fine with me. Sitting 5 wks post-contest I'm down about 1lb at this point from when I won my pro card and only up about 2lbs from my lowest weight ever during prep prior to filling back out. I'm really impressed at how in 5 weeks I've gone from 140g carbs on regular days, 275g on refeeds, and 6 days of cardio per wk (4x60min and 2x30min) to 400g carbs everyday and only 1 day of sprints per week without really any weight gain. In fact I'm actually down 2-3lbs from the Monday post-show. My strength isn't great yet, but seems to really be improving, espeically in the last week or so here. Really looking forward to seeing how high I can get my food high and starting to gain some weight/strength.

[Vanguard1965]

Crazy stuff Pete addign in all those calories and no change, your metabolism is recovering really well. No doubt your strength and lean muscle mass will be sure to increase.

[chuckles_345]

Crazy stuff Pete addign in all those calories and no change, your metabolism is recovering really well. No doubt your strength and lean muscle mass will be sure to increase.

Thanks! I'm really getting antsy waiting for the scale to change, but it is nice to be able to keep increasing food each week, not be absolutely starving all of the time, and still be in stage shape. Once the scale starts moving, I'm guessing the strength really will as well.

[chuckles_345]

8-11 Saturday: Upper

Diet: 199.5gP, 404.5gC, 70.5gF
7:00am 5 servings liquid egg whites, apple, 7 rice cakes, 3oz salad mix topped with waldon farms thousand island dressing, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
2:00pm Xtend
3:00pm Burrachos chicken burrito (chicken, rice, black beans, fajita veggies, salsa, and lettuce on a tortilla, much like chipotle)
7:00pm 4oz grilled chicken breast, 1 serving kashi ciniman crumble cereal, 2 pieces low cal bread
11:30pm 1 bag tuna, 7 rice cakes, 2oz almonds, 1/2 scoop whey, 1 1/2 servings fat free pretzels

Water: 1.5 gallons
Sleep: 7 1/2hrs




Workout: Upper

Bench:
1. 165x5
2. 190x5
3. 215x6

Rack Chins:
1. 125x8
2. 125x8
3. 125x8

DB Incline:
1. 90x6
2. 90x6
3. 90x6

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

DB Military:
1. 70x8
2. 70x7
3. 70x6

Hammer Strength High Row:
1. 2 plates +25 per side x10
2. 2 plates +25 per side x8
3. 2 plates per side x12

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




After getting to the hotel late Fri night, I slept in Fri morning, studied for quals, and then hit up my old gym (Iron Physique Gym in LaCrosse, WI) for a workout. 215x6 wasn't pretty but I got it. My bench is really not going well lately, but nevertheless, I did add 5lbs and 1 more rep to what I got last month during this workout. I also progresed on rack chins and db incline, but it was tough. DB Rows I stayed the same because the gym didn't have 105's, but will bump it up next week. DB military was tough as usual and honestly I'm going to have to move these somewhere else or swap them out during my next 4 week training block. Finished up with hammer strength high row, a machine I loved when training at this gym, and DB shrugs. Overall, a solid, but somewhat grinding, workout and I really miss training at this gym all of the time.

[chuckles_345]

8-12 Sunday: Off Day

Diet: 199.5gP, 402gC, 75gF
6:30am 5 servings liquid egg whites, 2 servings cinamon oat start cereal, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm pure protein bar, 2 servings cinamon oat start, 1oz almonds
6:00pm Pumpkin Pancakes (SEE BELOW), 2 servings fat free pretzels
9:00pm 1oz almond butter on 2 pieces low cal bread, 1 1/2 scoops whey, 1 bag low-fat popcorn

Water: 1.25 gallons
Sleep: 9 1/2hrs


Pumpkin Pancakes:
Recepie: (Thanks to Eric Coons)
1/2 serving plain greek yogurt, 40g oatmeal, 5 egg whites, 1 whole egg, baking powder, 1 serving pumpkin

Macros: 46gP, 42C, 9gF for how I made them






Full day of travel back home and ate a couple of my meals on the road. Once I got home, I spent the rest of the night buying/cooking food for the week. Monday will be lower.

[Trapzillaoo7]

I love that gym. The new Owners are friggin awesome too. Sorry I missed you at the Wedding but we were tied up all weekend. Keep killing it!

8-11 Saturday: Upper

Diet: 199.5gP, 404.5gC, 70.5gF
7:00am 5 servings liquid egg whites, apple, 7 rice cakes, 3oz salad mix topped with waldon farms thousand island dressing, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
2:00pm Xtend
3:00pm Burrachos chicken burrito (chicken, rice, black beans, fajita veggies, salsa, and lettuce on a tortilla, much like chipotle)
7:00pm 4oz grilled chicken breast, 1 serving kashi ciniman crumble cereal, 2 pieces low cal bread
11:30pm 1 bag tuna, 7 rice cakes, 2oz almonds, 1/2 scoop whey, 1 1/2 servings fat free pretzels

Water: 1.5 gallons
Sleep: 7 1/2hrs




Workout: Upper

Bench:
1. 165x5
2. 190x5
3. 215x6

Rack Chins:
1. 125x8
2. 125x8
3. 125x8

DB Incline:
1. 90x6
2. 90x6
3. 90x6

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

DB Military:
1. 70x8
2. 70x7
3. 70x6

Hammer Strength High Row:
1. 2 plates +25 per side x10
2. 2 plates +25 per side x8
3. 2 plates per side x12

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




After getting to the hotel late Fri night, I slept in Fri morning, studied for quals, and then hit up my old gym (Iron Physique Gym in LaCrosse, WI) for a workout. 215x6 wasn't pretty but I got it. My bench is really not going well lately, but nevertheless, I did add 5lbs and 1 more rep to what I got last month during this workout. I also progresed on rack chins and db incline, but it was tough. DB Rows I stayed the same because the gym didn't have 105's, but will bump it up next week. DB military was tough as usual and honestly I'm going to have to move these somewhere else or swap them out during my next 4 week training block. Finished up with hammer strength high row, a machine I loved when training at this gym, and DB shrugs. Overall, a solid, but somewhat grinding, workout and I really miss training at this gym all of the time.

[Trapzillaoo7]

I am going to be all over this pancake recipe next week!

8-12 Sunday: Off Day

Diet: 199.5gP, 402gC, 75gF
6:30am 5 servings liquid egg whites, 2 servings cinamon oat start cereal, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
3:00pm pure protein bar, 2 servings cinamon oat start, 1oz almonds
6:00pm Pumpkin Pancakes (SEE BELOW), 2 servings fat free pretzels
9:00pm 1oz almond butter on 2 pieces low cal bread, 1 1/2 scoops whey, 1 bag low-fat popcorn

Water: 1.25 gallons
Sleep: 9 1/2hrs


Pumpkin Pancakes:
Recepie: (Thanks to Eric Coons)
1/2 serving plain greek yogurt, 40g oatmeal, 5 egg whites, 1 whole egg, baking powder, 1 serving pumpkin

Macros: 46gP, 42C, 9gF for how I made them






Full day of travel back home and ate a couple of my meals on the road. Once I got home, I spent the rest of the night buying/cooking food for the week. Monday will be lower.

[adamjohn32]

Pumpkin Pancakes:
Recepie: (Thanks to Eric Coons)
1/2 serving plain greek yogurt, 40g oatmeal, 5 egg whites, 1 whole egg, baking powder, 1 serving pumpkin

Macros: 46gP, 42C, 9gF for how I made them


Full day of travel back home and ate a couple of my meals on the road. Once I got home, I spent the rest of the night buying/cooking food for the week. Monday will be lower.

I am going to be all over this pancake recipe next week!

I've been using a similar recipe but made adjustments to cut the carbs in half:

100g egg whites
25-30g whey (vanilla or chocolate)
5g cooking Splenda
3g baking powder
cinnamon to taste
50g FF cream cheese
120g pumpkin

Yields me about 10-12 silver dollar pancakes... Macros: ~45p / ~20c / ~1f

[NaturalPursuit]

I've been using a similar recipe but made adjustments to cut the carbs in half:

100g egg whites
25-30g whey (vanilla or chocolate)
5g cooking Splenda
3g baking powder
cinnamon to taste
50g FF cream cheese
120g pumpkin

Yields me about 10-12 silver dollar pancakes... Macros: ~45p / ~20c / ~1f

MMMM!!! Thanks for the recipe and macros bro!

[Crazyups]

no problem man....been a go to meal for the last two years...also, try this one...simple, effective and very filling:

454g of ***e Plain GY
280g of Great Value Frozen Strawberries
122g of Pumpkin

Top w/Waldens or throw some PB in for extra fats

[mattjansen]

Honestly, I would be starving if I went longer than 4-5hrs between meals. I stretch it to 6ish some days due to my schedule and I'm so hungry by the time my meal rolls around. I think a big part of it is that I'm still so lean that I'm always hungry despite having more food.

As far as the Xtend post-workout goes followed by a whole food meal when I get home, I'm pretty sure that is actaully what Layne does and Xtend is a really taisty post-workout treat that has the added bonus of stimulating protein synthesis. Honestly, I could probably just get away with not having it and just going home and eating real food, which I may do when I run out to save money.

As far as the BCAA dosing protocol between meals, I have done it the past few years, and don't know if it made a huge difference, so I'm seeing if I notice anything different by not having them between meals. The research Layne and Gabe Wilson have done on the topic is interesting; however, it was done in a non-exercising animal model during a period of life where they are growing. In addition, the activity of some of the relative BCAA degredative enzymes are different in rodents than in humans. Alan Aragon sent me a paper on this at one point, but I can't remember the exact paper offhand. I'm not saying this dosage schedule isn't beneficial, I would just like it to be replicated in humans who are training and dieting, but as I talked about in my nattytalk interview, nobody will ever fund that study because there is no money in reserach pertaining to getting huge. Furthermore, it saves me a lot of money. Sorry for the long, rambling answer, but hopefully this explains things?


Edit: I should also clarify that I am not working with Layne this offseason, nor have I worked with him in previous offseasons due to financial reasons. I worked with Layne for my 2006, 2008, and 2012 contest preps. With his help I won a novice class, 2 open classes at natural pro qualifiers, a best poser, an overall, and an NGA Pro Card and greatly appreciate all of his help.

Great response right here!

[The Solution]

Since i am in offseason, any tips on making those more carb friendly. I love volume! Look good.

[chuckles_345]

I love that gym. The new Owners are friggin awesome too. Sorry I missed you at the Wedding but we were tied up all weekend. Keep killing it!

Iron Physique (formerly known as The Gym) is the best gym I have ever trained at and still my favorite gym ever. The only other gyms I've trained at that have the same type of ware house set up and hardcore atmosphere are The Press up in the Twin Cities and The Coleseum (Milos Sarchev's gym) in Anaheim. You missed out on a good time at the wedding.

I am going to be all over this pancake recipe next week!

It was good. I'm not a huge pumpkin fan as it does kind of taste like sweet potatoes, and I dispise sweet potatoes. However, these were good and I think I may modify the recepie in the future and take out the pumpkin and add in cinamon/splenda to make cinamon pancakes. My wife really enjoyed them as well and she was stuffed after eating a serving that was just as large as the one in the pic above.

I've been using a similar recipe but made adjustments to cut the carbs in half:

100g egg whites
25-30g whey (vanilla or chocolate)
5g cooking Splenda
3g baking powder
cinnamon to taste
50g FF cream cheese
120g pumpkin

Yields me about 10-12 silver dollar pancakes... Macros: ~45p / ~20c / ~1f

I'll have to keep that in mind next time I am prepping to decrease carb content.,

MMMM!!! Thanks for the recipe and macros bro!

No problem! Thank you to Eric Coons for the recepie!

no problem man....been a go to meal for the last two years...also, try this one...simple, effective and very filling:

454g of ***e Plain GY
280g of Great Value Frozen Strawberries
122g of Pumpkin

Top w/Waldens or throw some PB in for extra fats

I think I may have to give this one a try as well. So many recepies and foods to make and try this offseason....

Great response right here!

Thanks! I'm just really trying to keep things simple and basic right now. Let me know if you ever have any questions about anything I am doing/have done in the past or just questions in general.

Since i am in offseason, any tips on making those more carb friendly. I love volume! Look good.

Good question and I was thinking the same thing myself. One thing I have done in the past when making pancakes is add more oats. I used to make oatmeal/egg whites/cinamon/splenda into 1 giant pancakes on a regular basis. Just take ~6 egg whites, ~120g oats, and cinamon/splenda to taste and make a huge pancake. I used to eat a lot of these cold the next day for easy meals. I may have to start doing that again because talking about them is making me crave them....

[chuckles_345]

8-13 Monday: Lower

DieT: 198gP, 404.5gC, 66.5gF
6:30am 3oz chicken breast, 1 1/2c brown rice and 1c steamed brocolli topped with 1oz fat free cheese, multi, 2 fish oils
11:00am 4oz chicken breast on 4 pieces low cal bread, apple
3:30pm 1 scoop whey, 1 1/2c oatmeal
6:00pm Xtend
7:00pm 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, and 1oz fat free cheese all cooked together in a skillet, 3oz salad mix topped with waldon farms raspberry dressing, 1/2 serving raspberry chunk greek fro yo
9:00pm 2oz almond butter on 2 pieces low cal bread, grilled cheese made from 1.5oz fat free cheese on 2 pieces low cal bread, 2oz fat free pretzels

Water: 1.25 gallons
Sleep: 9 1/2hrs



Workout: Lower

Squat:
1. 240x3
2. 275x3
3. 305x6

RDL:
1. 340x6
2. 340x6
3. 340x6

Hack Squat:
1. 3 plates +20 per side x12
2. 3 plates +20 per side x12
3. 3 plates +20 per sdie x12

Lying Ham Curl:
1. 90x12
2. 90x12
3. 90x10

Seated Calf Raise:
1. 4 plates +5 x8
2. 4 plates +5 x8
3. 4 plates +5 x8

Standing Calf Raise:
1. 220x12
2. 220x12
3. 220x10





Probably the best workout I've had in a long time and definately the best workout of this offseason thus far. Squats felt really really good which is awesome because I've been having a lot of problems with stability in the hole; however, these felt good. Got 305x6 which isn't all that great considering I've done 315 for 2 sets of 10 when I was 195lbs; however, it is 10lbs and 1 more rep than I got last month on this workout. Added weight on RDL and hack squat and got the same number of reps. Really had to dig down and grind on the hacks, but I got them. Added weight to ham curls and my calf lifts as well. Overall, a great workout. Tuesday will be upper.

[adamjohn32]

9.5 hours of sleep... do want Glad the strengf is coming back Pete, how's the weight now that the carbs are bumped up to 400?

[chuckles_345]

9.5 hours of sleep... do want Glad the strengf is coming back Pete, how's the weight now that the carbs are bumped up to 400?

I've been really tired from the weekend and have been going to bed really early the past couple of days to try to catch up. As far as weight goes, I'm not really sure. I haven't stepped on a scale since Fri/Sat so I really don't know. At some point as I keep increasing food it will have to go up. I'll weigh in Fri/Sat and know for sure how the bump affected my weight.

[chuckles_345]

8-14 Tuesday: Upper

Diet: 198.5gP, 398gC, 68gF
6:30am 3oz chicken breast, 1 1/2c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, multi, 2 fish oils
11:00am Shake made from 1 scoop whey, 2c skim milk, 1 serving PB2, and lots of ice blended together, 2 servings of peanut butter cup cereal
3:30pm 5 egg whites, 1 whole egg, 250g little red potatoes, 1c brocolli, and 1oz fat free cheese all mixed together in a fry pan, apple
6:00pm Xtend
6:30pm 3oz chicken breast, 2 servings wheat noodles, and 1c steamed brocolli topped with 1oz fat free cheese
9:30pm 2.5oz almonds, 2oz fat free pretzels, 1 pieces low cal bread, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 9hrs



Workout: Upper

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

T Bar Rows:
1. 4 plates +15 x8
2. 4 plates +15 x8
3. 4 plates +15 x8

DB Bench:
1. 100x6
2. 100x6
3. 100x6

Neutral Grip Pull Up:
1. 52.5x8
2. 52.5x8
3. 52.5x8

Seated Side Raise:
1. 37.5x12
2. 37.5x12
3. 37.5x12

Lat Pulldown:
1. 195x10
2. 195x10
3. 195x10

BB Shrugs:
1. 300x12
2. 300x12
3. 300x12





Spent basically the whole day studying and was pretty tierd by the time I got to the gym, but I made it happen. Military press I was able to match my best with this weight this offseason. T Bar Rows and DB Bench I added weight, but got a couple less reps. This was the heaviest I've gone on either of those this offseason. I also added weight or reps to the remainder of my exercises. Nothing overly special with this one, but progress was made.

[chuckles_345]

8-15 Wednesday: HIIT

Diet: 203gP, 396gC, 68.5gF
6:00am 3oz chicken breast, 1 1/2c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, multi, 2 fish oils
11:00am 1 can tuna on a high fiber tortilla, apple, 2oz low-fat triscuits
3:30pm Pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon, and spleda (cooked it the night before and ate it cold at my desk, really taisty)
6:00pm Xtend
7:00pm 3oz chicken breast and 1 1/2c brown rice topped with 1oz fat free cheese, 3oz salad mix topped with waldon farms raspbery vinigrette dressing
9:30pm 2oz almond butter on 2 pieces low cal bread, shake made from 1 scoop whey, 2c skim milk, 1 serving PB2, and tuns of ice blended together, 1oz low-fat pretzels

Water: 1.25 gallons
Sleep: 8 1/2hrs



HIIT: Sprints: 40min
5 min warm up
5x30 sec sprints w/ 4 min 30sec slow jog/fast walk recovery
10min cool down





Long day on campus with subject testing. Some grad students who had passed the qual were nice enough to give me a practice qual which I did surprisingly well at. I definatley have some areas I need to study more in the next 1.5 weeks, but I think I should be on my way to being in a position to do well on it. Thursday will be a full day of studying and I will be in the gym training arms.

[chuckles_345]

8-16 Thursday: Arms

Diet: 200gP, 398.5gC, 71gF
5:30am 3oz chicken breast and 1 1/2c brown rice topped with 1oz fat free cheese, 3oz salad mix topped with waldon farms, multi, 2 fish oils
11:30am 3 egg whites, 1 while egg, and 1oz fat free cheese on a high fiber tortilla, 1/4c rice, apple, 3oz salad mix topped with waldon farms, 1oz fat-free pretzels
2:00pm xtend
3:00pm 3oz chicken and 2 servings wheat noodles topped with 1oz fat fre cheese, 3oz salad mix topped with waldon farms
7:00pm 4oz extra lean ground turkey, 1 piece fat free cheese, pickles, and mustard on a whole wheat slimwich, fries made from 10oz little red potatoes topped with 2/3 tsp canola oil and cayene pepper
9:30pm 2oz almonds, 2c peanut butter cup cereal with 2c skim milk, 1/2 serving oikos plain greek yogurt

Water: 1.25 gallons
Sleep: 8hrs




Workout: Arms

BB Curl:
1. 120x6
2. 120x6
3. 120x6

Weighted Dips:
1. 95x10
2. 95x10
3. 95x10

Seated DB Curls:
1. 47.5x12
2. 47.5x10
3. 47.5x8

Skull Crushers:
1. 120x10
2. 120x8
3. 120x7

Preacher Curls:
1. 90x12
2. 90x10
3. 90x10

Overhead DB Extensions:
1. 85x12
2. 85x12
3. 85x12




Decent workout as I was able to add weight or reps to everything. I feel as though many of these lifts are nearing the end for this progression and may be swapped out after this 4 week block of training. Nevertheless, progress was made. Ironically, once again a severe storm hit during this workout. That is 2 weeks in a row I've been in the gym training arms when a severe storm hit. Luckily this one didn't have hail or power outages like last weeks.

[chuckles_345]

8-17 Friday: Lower

Diet: 202gP, 401gC, 70.5gF
5:30am 3oz chicken breas, 1 1/2c rice, and 1c brocolli, topped with 1oz fat free cheese, multi, 2 fish oils
10:30am 1can tuna on a high fiber tortilla, 7 rice cakes
3:00pm Pancake made from 6 egg whites, 1 1/2c oatmeal, cinamon, and splenda made the night before and eaten cold at my desk
6:00pm Xtend
6:30pm 1/2 large garlic chicken pizza on the delite crust from Papa Murphies (IIFYM FTW!!)
9:30pm 1 scoop whey, 1oz fat free cheese, 7 rice cakes, 2c peanut butter cup cereal

Water: 1.5 gallons
Sleep: 8hrs




Workout: Lower

Deadlifts:
1. 295x3
2. 335x3
3. 380x7

Front Squat:
1. 220x6
2. 220x6
3. 220x6

1 Leg Squat:
1. 65x12
2. 65x12
3. 65x12

Leg Extension:
1. 215x12
2. 215x12
3. 215x10

Mini Hack Squat Calf Raise:
1. 5 plates +25 per side x10
2. 5 plates +25 per side x10
3. 5 plates +25 per side x8

Donkey Calf Raise:
1. 215x12
2. 215x12
3. 215x10



Really solid workout after a long, but really productive, day (~6:30am-4pm) on campus, but I was fired up and ready for this one. Destroyed deadlifts and front squats. Really pumped about getting 380x7 on deads and 220 for 3 sets of 6 on fronts at 160ish and basically still in stage shape. Rest of the workout went well also and I was spent when I left the gym and I went home and had 1/2 of a large delite garlic chicken pizza from papa murphies. The macros were actaully only 53gP, 64gC, 41.5gF for half the pizza which fit in my macros nicely. Saturday will be upper.

[chuckles_345]

Saturday Morning Weight: 160.6lbs

New Macros: 200gP, 425gC, 70gF



I actually gained a little weight this week. I'm up ~1/2lb from last week; however, this is still basically the same weight I was sitting at for the 3 wks prior and still about 1/2lb less than when I won my pro card. Cardio will stay at 1 session of HIIT per week for the offseason; however, food is continuing to increase. I'm really excited to see how high I can get my food this offseason and am really impressed at how much my body is able to handle at such a low bodyweight and bodyfat without gaining weight.

[Vanguard1965]

Saturday Morning Weight: 160.6lbs

New Macros: 200gP, 425gC, 70gF



I actually gained a little weight this week. I'm up ~1/2lb from last week; however, this is still basically the same weight I was sitting at for the 3 wks prior and still about 1/2lb less than when I won my pro card. Cardio will stay at 1 session of HIIT per week for the offseason; however, food is continuing to increase. I'm really excited to see how high I can get my food this offseason and am really impressed at how much my body is able to handle at such a low bodyweight and bodyfat without gaining weight.

LOL that's is some crazy stuff Pete. I doubt I will ever see macro's like that at my age. I am excited to see what all those calories do in adding some serious muscle to your frame in a year and a half!

[chuckles_345]

LOL that's is some crazy stuff Pete. I doubt I will ever see macro's like that at my age. I am excited to see what all those calories do in adding some serious muscle to your frame in a year and a half!

Believe it or not, my metabolism has slowed since I was in my late teens/early 20's. I used to be a 4500-5000cal/day at the peak of my offseasons. These days I can get away with 3500ish at the peak of my offseason. I'm really impressed with how well my body is handling carbs at this low of a bodyweight. I'm at 425g carbs and somewhere around 3100-3200cals and still maintaining stage shape. Hopefully I start gaining soon.

[Trapzillaoo7]

Dude, your hard work and dedication is second to none, you truly inspire the F--K out of me!

Believe it or not, my metabolism has slowed since I was in my late teens/early 20's. I used to be a 4500-5000cal/day at the peak of my offseasons. These days I can get away with 3500ish at the peak of my offseason. I'm really impressed with how well my body is handling carbs at this low of a bodyweight. I'm at 425g carbs and somewhere around 3100-3200cals and still maintaining stage shape. Hopefully I start gaining soon.

[chuckles_345]

Dude, your hard work and dedication is second to none, you truly inspire the F--K out of me!

Thanks! That really means a lot coming from someone at your level. But, it is your pro win yesterday that is really inspiring and the package you have brought to the stage in your 1st pro season has inspired me to give it everything I have and bring a much improved package the next time I step onstage.

[chuckles_345]

8-18 Saturday: Upper

Diet: 204gP, 429.5gC, 72gF
6:30am 3oz chicken breast, 1 1/2c brown rice, and 1c steamed brocolli topped with 1oz fat free cheese, multi, 2 fish oils
11:00am 5 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, and 1oz fat free cheese all mixed together in a skillet, apple, 3oz salad mix topped with waldon farms dressing
2:00pm Xtend
2:30pm 4oz extra lean ground turkey, 1 piece fat free cheese, pickes, and mustard on a whole wheat slimwich, 2oz low-fat triscuits
6:30pm Chipotle chicken burrito w/ black beans, brown rice, lettuce, fajita veggies, and salsa
10:00pm 1/2 serving low-fat vanilla cheesecake (same recepie as above), 1 1/2oz almond butter on 2 pieces low cal bread, 1 1/2oz low-fat triscuits

Water: 1.25 gallons
Sleep: 8 1/2hrs




Workout: Upper

Bench:
1. 180x3
2. 205x3
3. 230x4

Rack Chins:
1. 130x8
2. 130x8
3. 130x8

DB Incline:
1. 90x7
2. 90x7
3. 90x7

DB Row:
1. 105x12
2. 105x12
3. 105x10

DB Military:
1. 70x8
2. 70x8
3. 70x6

Reverse Grip Pulldowns:
1. 190x12
2. 190x12
3. 190x12

DB Shrugs:
1. 125x12
2. 125x12
3. 125x12





Spent the morning studying and then headed to the gym for a really solid workout. Of the big 3, bench is the one that took the biggest hit when I got really lean and I'm pretty sure that is common amongst bodybuilders in stage shape, however, this was the strongest I've felt on bench in a long time even though I'm still basically in stage shape. Up until this workout, my best bench of the offseason was 235x2; however, I got 230x4 and am really happy with that at this point because it is at least some progress. Added weight to rack chins and had 1 hell of a back pump. Felt strong on DB incline and got 1 more rep on each set. Added weight to db rows as well. I'm basically out at this point on DB military and will swap that out after this progression for a little while. Finished with pulldowns and shrugs where I added weight also. All and all a solid workout to end a solid week of training. 1 more week of training heavy and making progress before deloading and only 1 more week until my qualifying exam.

[chuckles_345]

Something I posted last night on ********, but I thought I'd post it here also:


Great weekend food-wise: pizza, chipotle, popcorn, ice cream, brauts, burgers, pb cup cereal, a choc pb slushie, and of course my share of "bro foods" such as brown rice, chicken breast, egg whites, whey, oatmeal, potatoes, greens, fruit, greek yogurt, fat free cheese, etc. Hit my macros everyday.

Moral of the story: The IIFYM lifestyle is the way to go. Find balance between, for lack of better terms, "bodybuilding" and "fun" foods, choose low-fat/low-carb options when possible, or just fit foods in along with your steriotypical bodybuilding foods, hit your macros, and make progress.

[Trapzillaoo7]

I concur with this one million percent and great point my friend. I got this again listing to Whitcare talk over the weekend. As he said, no one has an actual CAREER in this sport. It's a hobby and a passion. Kill it but keep things in perspective!

Something I posted last night on ********, but I thought I'd post it here also:


Great weekend food-wise: pizza, chipotle, popcorn, ice cream, brauts, burgers, pb cup cereal, a choc pb slushie, and of course my share of "bro foods" such as brown rice, chicken breast, egg whites, whey, oatmeal, potatoes, greens, fruit, greek yogurt, fat free cheese, etc. Hit my macros everyday.

Moral of the story: The IIFYM lifestyle is the way to go. Find balance between, for lack of better terms, "bodybuilding" and "fun" foods, choose low-fat/low-carb options when possible, or just fit foods in along with your steriotypical bodybuilding foods, hit your macros, and make progress.