Trigga' Treys Journey to Phil Heath Classic March 16th 2013!!

[lcurtis20]

I started a prep journal before for a show that now doesnt exist lol so hopefully this journal goes a little smoother.

15 weeks 3 days out. I will be using Dave Palumbo Keto Diet for my prep. I have a coach here locally who will be giving me "guidance" during this prep but for the most part ill be on my own. He will also be helping me with my posing because right now it is completely horrible (video coming soon, youtube is taking forever uploading). This will be my first show ever and i am looking to compete in Novice Lightweight. My current weight is 186lbs with 13.5% bf. I'll be using a Legs Push Pull split and lifting heavy and slowly higher the reps as i get closer to the show.

Here is what my Diet is looking like. (Just started DP Keto today)

Meal 1- 5 Whole Eggs with Fish Oil - P-31g F24.8 C-1.9
Meal 2- 200g Baked Chicken Breast Chopped 1/3 Cup Almonds [P- 72.2g F-35.9]
Meal 3 40g Whey Protein 1.5 Tbs PB [P -45.2g F- 12g]
Meal 4 216g Ground Beef 1 Cup Asparagus 1/3 Cup Almonds [P-48 F33g]
Meal 5 - 40g Whey Protein 2 Tbs PB [P-40g F-16g]
Meal 6 4 Whole Eggs - 3 egg whites with fish oil - [P-32.8 F-14.8]

Besides "TRACE" carbs in the meals, the only carb days ill have will be once a week (after 2 weeks on keto) on sunday dinner. I'll be gladly posting pics of those foods

I will be using KETONE test strips to gage what i need to change in my diet to get into actual ketosis and stay there.

As far as the workouts are concerned i'll be posting them on the daily. ( as well as cardio)
I'll also be posting my weight/fat loss updates.

For now i plan on keeping it at a Protein/Fat unless i start to fall behind on progress. If it begins to slow down or get behind the curve, Ill cycle Protein and Vegetable days.

I'll be posting a posing video within the hour once youtube decides to upload it 100%. Thanks in advance for the support everyone!

[lcurtis20]

Here is the posing video of me @ 16 wks out. Inb4 comments about my chitty posing skills lol. Having a hard time with back poses...and pretty much every pose. But here is a vid so you can have an idea of where i stand.

http://www.youtube.com/watch?v=Sejre...=ULX5-9WpvylFE

Oh and here is a vid of me getting yucky on sumo deadlifts.

http://www.youtube.com/watch?v=X5-9WpvylFE&list=UL

[lcurtis20]

Today's Workout - Push Day B (2nd push day of week)

Incline Bench
2 w/u sets x 10
185lb x 5 ( 3 sets)

Flat DB Press
70lb x 6 (w/u)
80lb x 6
80lb x 5
80lb x 5

DB Shoulder Press
65 x 6
60 x 5 (3 sets)

Hammer Strength Shoulder Press (hypertrophy/burn set)
2 Sets of 15reps

Cable Flies
3 sets - 12,10,8

Lateral Iso DB Raises
20lb- 12x
25lb- 12x
25lb- 10x

V-Bar Tricep Press Down
3 sets - 8,6,6

Tricep Kickbacks

2 sets @20lbs for 15 slow reps to finish the workout


Todays weigh in from 2 wks ago 182lbs

For not having ANY carbs in my system I felt pretty good during this workout. The only thing I've noticed is that when that window comes up and its time to eat again im usually hungary as heck!

I've been reading that on the keto diet you will start to look "flat" I have really noticed that. Maybe its my eyes playing tricks on me but I see more definition coming out on some workouts. Either way so far so good. No complaints .. yet lol

[lcurtis20]

**UPDATE**

The last 2 coaches that were supposed to prep me were giving me "cookie cut" contest prep diets. After doing research and talking to a few locals here in San Antonio, I am glad to say that i finally got pointed in the right direction. I met up with Scott Trout and hired him for my contest prep www.scotttrout.com. We will be meeting up every sunday to practice posing and make changes to diet. I'll be uploading pics each sunday from when i meet up with the coach to show my progress.


Here is 2 pics of my coach





My new current Macros are 306p/240c/44f @ 2580cals.

More to come soon everyone. Officially 15 wks out today.

[deltpecx]

I hired a posing coach for my first show. It help immeasurably.

[lcurtis20]

I hired a posing coach for my first show. It help immeasurably.

Yeah im looking forward to learning how to pose correctly. I have def had a hard time on my own with it lol

[deltpecx]

Yeah im looking forward to learning how to pose correctly. I have def had a hard time on my own with it lol

As you will find out or already have, it isn't as easy as some guys make it look.

[NaturalPursuit]

In for this man!!!

[lcurtis20]

As you will find out or already have, it isn't as easy as some guys make it look.

yeah i noticed that right away! lets just say im glad i have 15 weeks to work at it!

In for this man!!!

thanks for the support brotha

[sculpt07]

in on this !

time to kill it

[lcurtis20]

Todays Workout: LEGS

2nd leg day of week

Leg Press

Set 1 - 1 plate (per side) warm up 20 reps x 2
Set 2- 2 plates 15 reps x2
Set 3 - 3 plates 12 reps x 2
Set 5- 4 plates 10 reps
Set 6- 5 plates 8 reps
Set 7 - 5 plates + 25lb plate 6 reps followed by drop set down to 2 plates. INSANE BURN!

Romanian Deadlift
On romanian Deadlifts i keep it light and focus on the stretch of the hammy. I only go heavy on sumo deads.

Set 1- 115lbs x 12
Set 2- 135lbs x 12
Set 3- 135lbs x 12
Set 4- 135lbs x 12

Plate Load Quaded Extensions

3 sets of 10 reps @ 35lbs

Plate Loaded Standing Hamstring curls

3 Sets of 10 reps @ 60lbs

Hib Abductor/Adductor

Super set 2 sets of 15 reps.




All in all felt pretty good today. Got my cardio in this morning (35mins Low intensity on bike)

Coach is having me switch to 4 day a week split for my weight training. Wants me to give my body ample time for muscle recover after workouts instead of constantly tearing them down by training 5/6 days a week. Im trying to come up with a new split because ive been doing 3 on 1 off for so long hitting everything twice a week. Im open to suggestions fellas. I'll keep you posted on the new split though.

[lcurtis20]

Woke up @ 0530 This morning and got my 35 mins of cardio in on the bike.


Went to Golds @ 5pm to get my workout in after work:

Chest Day/Biceps

Incline DB Press
Set 1- 45lb x 20 warm up
Set 2- 65lb x 15 warm up
Set 3 -70lb x 12
Set 4- 75lb x 10
Set 5- 80lb x 8
Set 6- 85lb x 6

Flat Barbell Bench

5 sets explosive positive/slow negative
205 x 5
205 x 5
205 x 3 (shorter rest)
205 x 3 (shorter Rest)

Body Weight Dips

4 Sets to failure

Wide Hammer Strength Press

Set 1 - Warm up - 45lb (each Side) 12 reps
Set 2 - (45)(25)(25) each side drops sets
Repeat Set 2

Biceps
Alternating DB Curls
3 Sets 10 reps per arm with 40s

Preacher Curls
3 Sets 10 reps 55lbs

Hammer Curls
2 Sets 10 reps @ 40lbs



Cable Flies
2 Sets 12 Reps incline
2 Sets 12 Rep Decline

Overall felt pretty good today.