14 Weeks out: Operation lean

[AHol]

alrighty: some people do not think that i will be stage ready in 14 weeks but im going to do my best to get as close as possible.. will be recording everything i do in this journal.

Weight right now: 201.3

currently 6 weeks in and have lost about 17 lbs

[IK9]

alrighty: some people do not think that i will be stage ready in 14 weeks but im going to do my best to get as close as possible.. will be recording everything i do in this journal.

Weight right now: 201.3

currently 6 weeks in and have lost about 17 lbs

I look worse than you and I'm 10 weeks out /cry lol. Anyhooo, in for this.

[Rypt1]

In! Dem delts! Push hard, 14 weeks will be tight but I think you can pull it off

[AHol]

thanks for the comments guys! just going to try and get as lean as i possibly can!

Here is a legs picture from last night



Quads/Hams Workout



Deadlift:
(have not done these in forever, but definitely going to start hitting these more frequently)
135 for 5
225 for 5
315 for 5
405 for 3

Leg extentions
180 lbs for 30
165 lbs for 30
210 for 20
240 for 15
285 for 10, (drop) 270 for 10, (drop) 220 for 10

Super set barbell squats with leg press

135 (bs) for 10 / 4 (lp) pps for 20

185 (bs) for 10 / 5 (lp) pps for 20

--------------------- / 6 (lp) pps for 15

--------------------- / 7 (lp) pps for 20

leg curls

155 for 20

180 for 15

200 for 10

200 for 8, (drop) 165 for 8

DB lunges

80's for 9 steps each leg for 3 sets

INS/OUTS

20/20 20/20 20/20

max out the machines + 10 lb plate hooked on for the OUTS

190, 205, 220 for the INS


Cardio: 20 minutes on the incline treadmill :

[AHol]

morning weight: 201.5

Macros:

regular

303 protein
200 carbs
70 fat


refeed:

360 carbs
270 protein
70 fat


will most likely drop both days soon by 15 carbs

[AHol]

Cardio today went pretty well! 40 minutes total:

legs are absolutely fried from yesterdays lift so i did 20 on incline tread and then 20 on the stairmill

[AHol]

Workout this morning was rough.. chest was still sore from last workout but i gave it my all... well to the point where i wouldn't hurt myself.


doing 30 minutes of cardio tonight

morning weight: 201.7


gonna be under 200 here in the next couple of days im pretty sure

[Lunchbox1989]

If I were you, on your refeeds, I would drop fat to about 40 grams and protein to just over BW. Would let you get another 100+ carbs.

[AHol]

Arms/Calves this morning with 30 minutes of cardio..


weight was 202.0 .. im thinking im storing a little bit of excess water due to me taking craze (it has monohydrate in there)

[Jrich54338]

That's not water your holding on too.....I feel a lot of people think its water but its really .....ya know.....Looking over your macros your fat is too high...Your playing catch up I just want you to do well


Arms/Calves this morning with 30 minutes of cardio..


weight was 202.0 .. im thinking im storing a little bit of excess water due to me taking craze (it has monohydrate in there)[/QUOTE]

[AHol]

That's not water your holding on too.....I feel a lot of people think its water but its really .....ya know.....Looking over your macros your fat is too high...Your playing catch up I just want you to do well


Arms/Calves this morning with 30 minutes of cardio..


weight was 202.0 .. im thinking im storing a little bit of excess water due to me taking craze (it has monohydrate in there)

[/QUOTE

thanks for your advice man!..

gosh i thought that i was pretty lean for 14 weeks outs and it turns out that im not even on pace!.. this is my first show and its definitely a learning experience!

[chuntbaby]

posing needs a lot of work

protein is way 2 high
switch it out for carbs

gonna be a tough 14 weeks. good luck.

[demonwareltd]

Creatine holds water "in the muscle". I use it and advise others to keep it in all the way through prep as it won't make you look bloated.

While you do have a lot of work to do, all is not lost. You are going to likely need to drop ~2.5/lbs per week though to get into good shape. You can do it - just make everyday count!