Clean eating & Barbie training

[Mesoflex]

Hey guys, I decided to run this log since im prepping without a coach and i would like to have some critique
along the way.
i will try to share as much as possible detailed information and of course feel free to ask me anything.


Contest(s):
WBFF LA, California – October 26
I may do another show around this time but im not sure yet


Time frame:
26 weeks out


Starting point:
6ft
214lb

goal:
mid - low 180's


Training:
WSB
im writing the weights in kg's
so if you want to convert
http://www.convertunits.com/from/lbs/to/kg


Starting Macros:
50-55f / 450c / 210p
50-55f / 600c / 210p - refeed @Fridays

[Mesoflex]

ME Upper


Flat BB press
90 x 2
90 x 2
90 x 2

Reverse lat pulldown
9plates x 8
9plates x 6
8plates x 6

Incline DB's
35 x 10
35 x 8
27.5 x 6

DB side raises
12 x 12
10 x 12
10 x 10

preacher curl machine
7plates x 10
6plates x 10, 8

DB shrugs
35 x 10
25 x 15, 12


Macros:
50 / 452 / 195

[Mesoflex]

ME Lower


Squat
100 x 2
100 x 2
100 x 1

RDL's
60 x 10
60 x 8
60 x 6

Leg raises
2 sets

Cable crunches
2 sets

Macros:
51 / 443 / 213

[Mesoflex]

ME Upper

DB bench press
27.5 x 3, 3, 3, 3, 3, 3

Lat pulldown
12plates x 8
12plates x 6
10plates x 6

Incline DB press
35 x 11
35 x 8
27.5 x 6

Chest supported DB rows
27.5 x 6
22.5 x 8, 6

Machine shoulder press
8plates x 12
10plates x 10
12plates x 8

Cable pushdowns
8plates x 8
6plates x 6
4plates x 9 RP 3, 3, 2

Machine preacher curls
8plates x 6
6plates x 8, 5


Macros:
50 / 461 / 213

Weight: 211lbs

Notes:
i usually don't workout so often... hell in the last 2 months i barely went more than twice a week and i was really tired today, but at the same time i had so much drive and motivation mainly because yesterday i worked at my old gym and saw many good friends, shared some stories, killed a few gals and saw how everyone improved.
damn i love those moments!

[Mesoflex]

Cardio / Off day

15mins MISS


Macros:
48 / 458 / 207

Weight: 213lb

[Mesoflex]

Wed : Off day


Macros:
49 / 465 / 205

Weight: 211.8lbs



Today's workout: DE Lower

Squat
60 x 2 (12 sets)

RDL
60 x 10, 8, 6, 6

Leg raises
3 sets

Cable crunch
2 sets


Macros:
56 / 459 / 199

Weight: 211.8lbs

[Mesoflex]

ME Upper

Bench press
100 x 1
100 x 1
100 x 1

BB row
60 x 10
80 x 8
100 x 6
90 x 8
90 x 6

DB incline press
35 x 12
35 x 8
35 x 4

Machine shoulder press
10plates x 12
14plates x 10
18plates x 8

DB curls
12.5 x 10, 8
10 x 8

Pushdowns
8plates x 10
10plates x 8
6plates x 8


Macros:
52 / 461 / 193

Weight: 211.2lbs

Notes:
Workout was great although i kinda messed up the whole ME bench (should've done 2 more reps on each set)
Im calling it a week since i wont be able to weight myself until Monday (also it will be a re-feed day instead of today)

[IK9]

Hiya, just curious but why such low fats?

[lukamura]

50 grams of fat ain't low if you feel fine having it this low.

White preparations I'd just say carb>fat.

[IK9]

50 grams of fat ain't low if you feel fine having it this low.

White preparations I'd just say carb>fat.

Ah, okay. Sounds goood

[Mesoflex]

Ah, okay. Sounds goood

I also have another 5g of fat coming from supps

[Mesoflex]

Cardio

3 miles MISS

Macros:
58 / 440 / 202

Notes:
Came across Vortman Oatmeal Raisin cookies and man these are awesome!

[Mesoflex]

ME Lower

Squat (low bar)
110 x 2
110 x 2
110 x 3

Sumo DL
80 x 8, 6, 6

leg raises
4 sets


Macros
52 / 451 / 199


Notes:
I tried Sumo deads for the first in a long long time and felt really uncomfortable so i will stick to regular deads and RDL's for now, besides im not even close to my 1RM's so i rather leave it atm.

[Mesoflex]

ME Upper

Bench press
105 x 3
100 x 3
200 x 3

OHP
50 x 5
50 x 5
50 x 5

Lat pulldowns
14plates x 8
12plates x 8

Pushdowns (with rope)
7plates x 10
7plates x 8
5plates x 6

EZ bar curls
20 x 8
20 x 6 RP 3, 2


Macros:
56 / 605 / 201

Weight: 208.7lbs


Notes:
ME bench press went just like i planned (95% x 3, and 2 sets of 90% x 3) and my form is getting better, but i still need to work on the shoulders-elbows-arms position.
On the OHP i forgot to do 2 more sets but i felt uncomfortable in my back anyway...
also today is my first refeed day.

[Mesoflex]

DE Lower

Squat (low bar)
60 x 3 (12 sets)

RDL's
60 x 5
80 x 5
80 x 5
80 x 5
60 x 5

Cable crunch
3 sets

leg raises
2 sets


Macros:
48 / 441 / 206

Weight: 213.4lbs

Notes:
So post refeed day my weight went up to 210.7lbs which was fine, but turns out i hurt my back from the OHP's
and my lower back was also bothering me besides i felt like **** mentally and was hungry as hell so ive gone on a 1000cals surplus and gave myself plenty of rest.

On Wednesday i woke up feeling slightly better but still really tired with bad mood and slight pain in the back so again i gave myself plenty of rest and only 200cals surplus this time, by the end of the day my back didn't bother me at all, i felt great and was full.

Today i woke up feeling great mentally and physically and went for my workout the only down side was the weight gain, but i much rather feel good and healthy even if it means that the whole process will be slower besides i still have 25 weeks to go and im all for patience.

[Mesoflex]

DE Upper

Bench press
60 x 3 (9 sets)

OHP's
60 x 5
60 x 5
60 x 5
55 x 5
50 x 5

Pulldowns
i did 2 light sets of 10 reps
didn't want to go heavy yet

Incline DB press
35 x 8
35 x 6

Pushdowns
8plates x 10
6plates x 8
4plates x 6 RP 3, 2, 2

DB hammer curls
12.5 x 12
12.5 x 10


Macros:
50-55f / 450c / 200p

Weight: 211.4lbs

[Mesoflex]

Cardio

2 miles MISS


Macros:
50 / 428 / 189


Notes:
Either i will be doing 2 MISS sessions a week or 1 HIT, because 1 MISS isn't working at all i just can't seem to adopt...
as far as macros i still can fit a shake and a fruit or something, it's kinda hard to fit these numbers without any cereal or ice cream...

[Mesoflex]

ME Lower

Squat (low bar)
60 x 3
80 x 3
100 x 1
110 x 1
120 x 3
120 x 3
120 x 3

GM's
50 x 5
60 x 5
60 x 5

Cable crunch
3 sets

leg raises
2 sets


Macros:
60 / 639 / 227

Notes:
I weighted myself post breakfast and workout and was 207.0lbs
i decided to turn this day into a refeed instead of tomorrow mainly because i will have a busy day.

[Mesoflex]

ME Upper

Bench press
105 x 3
110 x 2
105 x 3

CGBP
60 x 5
80 x 5
80 x 5
80 x 5

Chin ups
BW x 8
BW x 6
BW x 5

Side raises
12 x 12
12 x 10
12 x 8
10 x 8

Dips
BW x 10
BW x 8 RP 3, 2



Macros:
50 / 450 /210


Notes:
Post refeed day was a day off and i weighted in at 208.7LBS which makes it a successful refeed day.
Today i slightly messed the ME bench press... i should've check the log before hitting the gym, but im progressing and that's the important thing.

[DoubleDaysBen]

50 grams of fat ain't low if you feel fine having it this low.

White preparations I'd just say carb>fat.

Actually I would agree with IK9 it is quite low... 15.6% of caloric intake is pretty low. I would encourage a higher intake near 20-22% as a better range. No need to be that low especially if you are at 460c plus you will get more satiety in your diet.

[DoubleDaysBen]

What is exactly is your training split right now?

[Mesoflex]

What is exactly is your training split right now?

West side barbell training
ME lower, off, ME upper, off, DE lower, DE upper, off

[Mesoflex]

DE Bench + Squat

DB Bench press
27.5 x 3 (9 sets)

Squat (low bar)
70 x 3 (9 sets)

OHP
60 x 5
50 x 5
50 x 5
40 x 5
40 x 5

Chin-ups
BW x 10
BW x 8
BW x 6

Pushdowns
8pp x 8
7pp x 8
5pp x 6 RP 3,2


Notes:
Im on 500cals surplus for the weekend i will be back at it by Sunday and next refeed will be on Friday.

[Mesoflex]

ME Lower

Squat (low bar)
60 x 3
80 x 3
100 x 1
120 x 1
125 x 3
120 x 3
120 x 3

RDL's
60 x 5
80 x 5
80 x 5
60 x 5

Cable crunch
3 sets

leg raises
2 sets


Macros:
56 / 445 / 220

Notes:
I didn't want to rush with the weight on squats instead i went just 5kg's more for the first set and did it with great form.

[Mesoflex]

ME Upper

Bench press
115 x 1
110 x 2
105 x 3

OHP
60 x 5
65 x 5
60 x 5
50 x 5

Pulldowns
14pp x 8
14pp x 6
10pp x 8

Incline DB press
35 x 8
35 x 4

Pushdowns
8pp x 10
8pp x 8
6pp x 8

DB curls
12.5 x 10
10 x 10


Macros:
57 / 445 / 204

Weight: 208.1lbs


Notes:
Although i was extra ready for this workout (had breakfast, pre-workout, enough sleep...etc..)
it didn't went well as i expected, but it wasn't bad either so it's all good.

[Mesoflex]

Wed: Off day

Macros:
57 / 474 / 205

Weight: 205.9lbs



Thu: DE Lower

Squat (low bar)
65 x 2 (12 sets)

RDL's
65 x 5
80 x 5
80 x 5
70 x 5
70 x 5

Leg raises
2 sets

Cable crunches
2 sets


Macros:
58 / 600 / 197 (refeed)

Weight: 206.7lbs


Notes:
I planned to refeed on Friday but i feel like i could use it today so i will go a head on do it.
My workout wasn't the best i mean i did everything i needed, but i felt slightly weak and tried for the most part...

[Mesoflex]

DE Upper

DB Bench press
27.5 x 3 (9sets)

Incline BB press
60 x 5
80 x 5
80 x 3
60 x 5

DB side raises
12.5 x 12
12 x 12
10 x 12

Chin ups
BW x 14
BW x 8
BW x 6

Pushdowns
8pp x 12
8pp x 8
6pp x 8 RP 3,2


Macros:
~450 / 55-60 / 200

Weight: 206.7lbs

[Mesoflex]

Off day / Cardio

20mins MISS

Macros:
55 / 443 / 212

[Mesoflex]

DE Lower

Squat (low bar)
60 x 3
80 x 3
100 x 1
120 x 1
130 x 3
125 x 3
125 x 3

GM's
40 x 5
60 x 5
40 x 5

Leg raises
2 sets


Macros:
60 / 513 / 213

[Mesoflex]

ME Upper

Bench Press
110 x 2 (had 1 more)
105 x 3
105 x 2

CGBP
80 x 5
100 x 2
80 x 5
80 x 5
70 x 5

Pulldowns
1300 x 8
14pp x 6
12pp x 6
10pp x 6

Machine shoulder press
10, 10, 8, 6

Dips
BW x 12
BW x 8

DB Curls
12.5 x 10
12.5 x 8
10 x 8
10 x 6