Josh Niemi... "The Journey" SEASON 2

**triplewhammy** · 12-07-2013, 05:06 AM

Originally Posted by coolguydsc21

Nice update man. Sorry to hear about the injury! Hopefully this is the last of it. Can we get an example of your 3000 calorie a day diet as of now?

Yeah, elbow's getting better and better!

Diet is variable, I do IIFYM. Here is basically how I've been rolling lately:

6:00am 600 cals
8:00am 400 cals
10:00am BCAAs
12:30pm 1000 cals
3:30-5:30pm BCAAs intraworkout
5:30pm 300 cals
6:30pm 700 cals
8:30pm BCAAs

**coolguydsc21** · 12-08-2013, 03:41 AM

Thanks man. I needed some idea of putting in a little more calories per day. I think i've been 170 long enough.. Time to GROW! lol
Any reason behind the BCAAs before bed? Recovery i'm assuming.. Btw ready for a new vid brother.. nothing like a little more motivation! Especially around the holidays!

**triplewhammy** · 06-11-2014, 06:05 AM

Been awhile, gentlemen!

**jpfaherty** · 06-11-2014, 06:10 AM

Good to have you back brotha. What's the next show you're doing?

**swimmer32** · 06-11-2014, 06:23 AM

He's baaaaaaaaaaaaaaaack (and looking bigger than ever).

They need to get some mirrors up in the weight room. How are you supposed to admire your pump...........I mean..........watch your form?

**triplewhammy** · 06-11-2014, 06:46 AM

Originally Posted by jpfaherty

Good to have you back brotha. What's the next show you're doing?

OCB Midwest States, for the 4th time haha!

Originally Posted by swimmer32

He's baaaaaaaaaaaaaaaack (and looking bigger than ever).

They need to get some mirrors up in the weight room. How are you supposed to admire your pump...........I mean..........watch your form?

Yeah, there definitely needs to be some mirrors!

**The Solution** · 06-11-2014, 08:29 AM

Out of the dark after a 18 month layoff
Welcome back.

**triplewhammy** · 06-11-2014, 12:00 PM

Originally Posted by The Solution

Out of the dark after a 18 month layoff
Welcome back.

Haha still on the grind though! Sittin at about 187 right now.

**triplewhammy** · 07-13-2014, 10:10 AM

UPDATE 7/13/2014

STATS
Weight: 183.0 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2000 cals/day
190g protein/day

SUPPLEMENTATION
D-Aspartic Acid
DS Triazole
Purus Labs Recycle
Omega Burn 24
various preworkouts

Support:
USP Labs Super Cissus
glucosamine
protein powder
multivitamin
fish oil

THOUGHTS
Man oh man, it has been a grinder! So at the end of last year the plan was to diet in 3 separate phases, lose about 20 lbs each phase and have a period of maintenance between each phase. Well, that pretty much fell through I think mainly just because of my approach to dieting (very slow and methodical). So really I have just been dieting this entire time. Come November it will be pretty much a full year of dieting. The downside is lost time gaining/building muscle but the positive is that I have been losing weight at a great rate and retaining pretty decent strength.

Squat is sitting at 405x3, Hex Deads are at 495x6, and Bench is at 225x9. A month ago I was benching 225 for 15 and still hitting 315x1, but I suffered a minor pec strain doing Shoulder presses so I am just now getting back to training Chest and Shoulders heavy. Cardio this week was about 40 min long including 20 min of Arc Trainer, 10 min of Bike, and 10 min on the Treadmill (1.4 miles).

The other plus to this long-term dieting is that I feel I am well ahead of the game. I figure I am probably about 20 pounds away from stage weight, so considering the fact that I have around 18 weeks, I should be able to do just fine. I plan on coming in the leanest ever, even if it means less muscle. The plan is to step on stage with absolutely ridiculous conditioning so that is what's going down.

Probably within the next couple of weeks I will have to drop my cals to sub-2000 which means things are going to get ugly.

Josh

**jaredmus** · 07-13-2014, 11:42 AM

good to see you back here my man, how you like hex deads my gym just got one

**The Solution** · 07-13-2014, 01:03 PM

You gonna pick up the new USP burner on Tuesday for
IC release?

**triplewhammy** · 07-13-2014, 06:42 PM

Originally Posted by jaredmus

good to see you back here my man, how you like hex deads my gym just got one

For sure! I love the Hex Deads, easier on my lower back but a good exercise to really load up the weight. Not as effective for back as Straight Bar, but to minimize risk I'll take it!

Originally Posted by The Solution

You gonna pick up the new USP burner on Tuesday for
IC release?

I actually haven't looked into it at all yet. I will check it out and see if the deal is good. Granted, I'm still rockin' the Arnold stash

**triplewhammy** · 08-04-2014, 10:04 AM

UPDATE 8/4/2014
16 WEEKS OUT

STATS
Weight: 182.3 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2200 cals/day
190g protein/day

SUPPLEMENTATION
Omega Burn 24
various preworkouts

Support:
USP Labs Super Cissus
glucosamine
protein powder
multivitamin
fish oil

THOUGHTS
Well I just got back from a week vacation in Florida. The downside is that I didn't continue my weightloss schedule. The upside is that I ate a ton but stayed very active and really didn't gain much weight at all. So my metabolism hopefully got a good spike. In light of that, I am bumping my cals back up to 2200 and see how that treats me this week. If I don't lose 1-2 lbs then I will drop back down. Now that I'm 16 weeks out, I don't have as much wiggle room for error so I will need to stay on top of my cals very tight. Energy is doing great, strength is still pretty good too (i.e. 405x3 Squat), and motivation is still sky high. Even though I've been dieting for several months, I'm still feeling good about how everything is going. I have yet to dip my diet below 2000 cals which is a major help. Just going to keep cranking and staying ahead of schedule for contest prep. I will be getting diced at all costs!

Josh

**The Solution** · 08-04-2014, 01:22 PM

You end up picking up any new CP20 or the new burner from USP Labs on the IC Deal?

**jaredmus** · 08-04-2014, 08:45 PM

look good for 16 weeks out, cals so low for 16 more weeks of dieting, best of luck my man

**triplewhammy** · 08-05-2014, 08:12 AM

Originally Posted by The Solution

You end up picking up any new CP20 or the new burner from USP Labs on the IC Deal?

No I didn't. Have you tried it? What do you think of it?

Originally Posted by jaredmus

look good for 16 weeks out, cals so low for 16 more weeks of dieting, best of luck my man

Yeah I know right?! That's why I'm glad the time on vacation allowed me to respark my metabolism a bit...2200 cals/day doesn't feel bad at all, hopefully I can stick to it for awhile yet. Last competition I was at 1500 by the final weeks... !

**swimmer32** · 08-08-2014, 06:49 AM

You look like you're ahead of schedule to this point. Can't wait to see the conditioning you take to the stage in November!

**triplewhammy** · 08-09-2014, 06:36 AM

Originally Posted by swimmer32

You look like you're ahead of schedule to this point. Can't wait to see the conditioning you take to the stage in November!

Yeah I am definitely ahead of schedule. This gon' be good!

**coolguydsc21** · 08-16-2014, 08:25 AM

You look great bro! Where at in Florida? I live over in Sarasota.. Its been raining like crazy here this summer. Hopefully you had a great time man.

**triplewhammy** · 08-18-2014, 11:31 AM

Originally Posted by coolguydsc21

You look great bro! Where at in Florida? I live over in Sarasota.. Its been raining like crazy here this summer. Hopefully you had a great time man.

Was over in Destin. Yeah it was fantastic! Did a great job of rehabbing my metabolism too...lovin it!

**triplewhammy** · 08-18-2014, 06:47 PM

UPDATE 8/18/2014
14 WEEKS OUT

STATS
Weight: 178.0 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2200 cals/day
190g protein/day

SUPPLEMENTATION
Genomyx Slin-Sane
Purus Labs Recycle
DS Triazole
DAA
various preworkouts

Support:
USP Labs Super Cissus
glucosamine
protein powder
multivitamin
fish oil

THOUGHTS
Squats dropped to 405x2 this week so I am going to lower the weight and work with 315-365 instead. No point in risking injury just to keep pushing that kind of weight. Corner Rows today were 6p x 15. Bench a few days ago was 315x1 and 225x11. Definitely some of the best pound-for-pound strength of my life! That is all for now!

Josh

**The Solution** · 08-19-2014, 03:59 AM

Crazy how low your kcals go so early in prep.

**triplewhammy** · 09-07-2014, 11:09 AM

Originally Posted by The Solution

Crazy how low your kcals go so early in prep.

This is feasting for me! haha

**triplewhammy** · 09-07-2014, 11:22 AM

UPDATE 9/7/2014

11 WEEKS OUT

STATS
Weight: 175.8 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2100 cals/day
190g protein/day

SUPPLEMENTATION
Genomyx Slin-Sane
Purus Labs Recycle
DS Triazole
USPlabs Test Powder
various preworkouts

Support:
cissus
glucosamine
protein powder
multivitamin
fish oil

THOUGHTS
Still tickin along on the contest prep. Coming into the final leg of the trip. The nice thing is that I have my last contest prep logged on here, so I can review/compare to see how I'm doing. So here's the comparison at 11 weeks out...

2012 11 weeks out:
183.4 lbs
2200 cals/day
300mg caffeine + 20mg geranium preworkout
Squat 315x10
Bench 225x13, 275x3, 315x1

2014 11 weeks out:
175.8 lbs
2100 cals/day
400mg caffeine + 40mg geranium preworkout
Squat 365x6
Bench 225x11, 275x3, 315x0

So there you can see the pros and cons of where I'm at. What is also great to see as I look through my last log is that during my last contest prep, I wasn't at this current weight (175-ish) until 7 weeks out. So I'm feeling pretty good at being roughly 4 weeks ahead of last time! Great stuff!

Josh

**The Solution** · 09-07-2014, 05:41 PM

Get older, metabolism slows and more caffeine. Yup!
Gotta love that slow metabolism haha

**jaredmus** · 09-08-2014, 04:38 AM

dude loves the triazole haha nice to see ya on the boards again

**triplewhammy** · 09-10-2014, 08:27 AM

Originally Posted by The Solution

Get older, metabolism slows and more caffeine. Yup!
Gotta love that slow metabolism haha

8 pound difference compared to 2 years ago though! I'm feeling pretty good right now overall!

**triplewhammy** · 09-10-2014, 08:28 AM

Originally Posted by jaredmus

dude loves the triazole haha nice to see ya on the boards again

Haha I know right?!

**triplewhammy** · 09-28-2014, 10:46 AM

UPDATE 9/28/2014

8 WEEKS OUT

STATS
Weight: 173.2 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2000 cals/day
180g protein/day

SUPPLEMENTATION
Genomyx Slin-Sane
various preworkouts

Support:
cissus
glucosamine
protein powder
multivitamin
fish oil

THOUGHTS
Ran just a bit short of my the weightloss rate I'm looking for. Only down 2.6 pounds in 3 weeks. Definitely getting to the bottom of the barrel with this diet, my body is really fightin me now. On the plus side, I'm still definitely ahead of schedule compared to last prep. Weight-wise I'm a good two weeks ahead of last time, so if I just keep chuggin along things will work out great. Strength is still dropping a bit, although legs seem to be doing very well. Yesterday I squatted 365x5, 315x8, 225x10. Bench is around 225x10. Corner Rows are around 6p x 15. Diet had to drop to 2000 cals but that is still manageable. Anything below 2000 and things are going to get ugly but I'm doing fine at this amount.

Josh

**The Solution** · 09-28-2014, 01:39 PM

200 kcal drop did you wonders with a nice drop in weight there

Thread: Josh Niemi... "The Journey" SEASON 2

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