JMCandelario's Contest Prep Journal

[JMCandelario]

Food pron iz lookin noiccce In for the ride!

Thanks bro! You'd swear I was pregnant with some of my refeed day combos





*Just came across this song while waiting for class to start...yup, it's going on the Gym Playlist.

[iabs]

4/18/12

Rest Day

Classes in the morning. Just some shopping and errands in the afternoon. Went on a leisurely walk for 20-25 minutes in the evening just to get some blood flowing.

Nutrition
221/74/53 for P/C/F

-500-600 deficit on the day. Probably on the lower side.

Refeed Day tomorrow!



*NOTES*

Pretty watery and squishy today. This is both good and bad. Bad simply because I don't look my best and I am a vain creature, but good in the sense that I know from past experience that a whoosh is coming where I get noticeably leaner overnight.

This will likely occur tomorrow after the refeed. Sometimes when dieting down, I bloat up for a few days and then lean down almost instantly. Weird stuff, huh?

one question broskie, I see you are staying at 74g c, but I saw 2 meal pics you posted and that is way over 100g, or that was a refeed day?

[JMCandelario]

one question broskie, I see you are staying at 74g c, but I saw 2 meal pics you posted and that is way over 100g, or that was a refeed day?

Yeah, sure is. My low days are usually ~70-80g Carbs with refeeds of ~350-400g once a week (probably going to move to 2x/week soon; getting leaner)

[iabs]

Yeah, sure is. My low days are usually ~70-80g Carbs with refeeds of ~350-400g once a week (probably going to move to 2x/week soon; getting leaner)

alright thought so, keep it up man, and post progress pics soon. =p

[JMCandelario]

alright thought so, keep it up man, and post progress pics soon. =p

Cool. I will have some pictures up by the end of the month for progress.

[mm55]

that last meal of the day.....^^^^^^^


HHHHNNNNNNGGGGGGGGGG

[JMCandelario]

that last meal of the day.....^^^^^^^


HHHHNNNNNNGGGGGGGGGG

Dude it was pretty amazing considering some lack-luster effort in terms of preparing. Pretty much just took Greek Yogurt and threw in whatever sugary goodness I wanted that would fit my remaining macros. Lol. Turned out pretty epicly.

Quick note: Putting the Poptart and Cream Egg in the fridge for an hour beforehand = Hnghhhhh

[mm55]

whatever, it looks amazing haha. There is so much good cut-friendly sh*t you can make if you just take the time to find recipes/think a little bit.

[JMCandelario]

whatever, it looks amazing haha. There is so much good cut-friendly sh*t you can make if you just take the time to find recipes/think a little bit.

Yeah, I actually think I'm to get creative with more whole foods next time...it tasted damn good, but I didn't get the full coma afterwards that I love so much before bed. Haha. Protein cheesecake is definitely on my list after seeing that thread, though I don't have Trutein Vanilla or that pan.






4/20/2012

Typical day of classes. TGIF. Did 30 minutes at a good pace on the elliptical this evening.

Nutrition

Only did 2 meals today due to having to break the fast late

215/85/50 for P/C/F



~600cal deficit

[ErockDuh88]

in on this. keep it up brah

[JMCandelario]

in on this. keep it up brah

Awesome. Thanks man!

[Bnizzle163]

75g. carb days?! Ouch

[JMCandelario]

75g. carb days?! Ouch

Unfortunately

I'm only lifting 3x/week or so these days so I don't aggravate the joint issue, and this also means I have to do cardio pretty sparingly. I don't have very active week-days due to being stuck in class, and with the semester coming to a close soon, that's even more time at a desk writing papers, studying, etc.

So I have to cut the carbs pretty low on these days to create the deficit. Luckily, today I will be very active, so I get to eat more

Have a great weekend people!

[JMCandelario]

4/21/12

Washed 2 cars this morning. Was outside for about an hour and a half getting it all done. Gym around 3:30pm

Squats
255x8
225x10
205x12

Romanian Deads
260x8
230x10
200x12

Leg Press
4 plates each side x 15

Leg Curls
115x15

*These still feel funny on the back of my knee. Need to work on the tissue in that area. It probably got a little funky after the inactivity and babying my knee during tendonitis.


Overall, I wasn't really feeling the gym today. I don't know why...just wasn't "in the zone". I got my weights, but I was feeling a little lazy.

Nutrition
~2850 cals

Ended up turning into a Refeed Day. Went out to eat with the family at some Mexican Restaurant. Was really good! I just guesstimated intake for today. Only went above TDEE by 200 or so due to being active today. No harm done there!




*NOTES*

I think that I'll be moving to refeeding 2x/week. I feel like I'm moving past my set-point, so the nasty stuff is rearing its head in terms of cravings, etc. Time to slow things down a tad.

[WoopItsKevin]

Such an annoying injury, huh? I pretty much do what you've stated...lots of warm up sets. I even start with the bar and just focus on getting the form perfect and the muscles firing correctly. Sure, I get weird looks, but oh well!

I've been using a heating pad for the area pre-workout for about 15 mins before some very light stretching and foam rolling. It definitely helps get the joint more fluid in my opinion.

As for the foam rolling, I have nothing but nice things to say about it! It really loosens you up; you'd be surprised how tight some of those muscles are. Lots of little knots and kinks. It's essentially just self-massage, but I found it really useful in getting my quad tendonitis to back off. Rolling out the quads, hamstrings, and IT bands made a huge difference in the mornings and at night. You should do it! Be forewarned...it hurts at first, but it's a "good hurt". Sort of like wiggling a loose tooth when you were younger.

Hot bath + stretching & foam rolling = $$$$$$

a) I'll have to give that a shot man, you may be a life saver for me if this helps out even a little bit!

b) That bbq chicken looks amaaaaaazing

[JMCandelario]

a) I'll have to give that a shot man, you may be a life saver for me if this helps out even a little bit!

b) That bbq chicken looks amaaaaaazing

I hope I can help out! Let me know how it goes!

BBQ Chicken (Cut-Friendly). I make it almost every other day to be honest!

Marinade

-1tbsp Worcestchire Sauce
-1 tbsp Liquid Smoke
-1 tbsp Apple Cider Vinegar
-A little salt and other spices


I just put measurements for recipe's sake. I honestly just pour a little of each in w/ roughly equal amounts

Sauce Recipe

-About 3 tbsp Reduced Sugar Heinz Ketchup (~5 cals/tbsp)
-1/2-1 tbsp regular mustard
-1 tbsp Apple Cider Vinegar
-1 tbsp Liquid Smoke
-2-3 tbsp Worcestshire Sauce

Again, I put amounts for recipe's sake. Stick to those and add in a bit more ketchup if it gets too watery...a little more worcestshire to thin it out etc.

That's IT!

The sauce is 15 calories, and it usually gets me enough for 12oz-1lb of chicken or so depending on how thick I put it on. (I brush it on while grilling on the grill).



I've done this forever, and it really makes the chicken breast a lot more enjoyable. Haha.

[JMCandelario]

4/22/12

Rest Day

Did 25:36 on the Elliptical after dinner today at a moderate pace. Felt pretty good! Also washed my car this morning and cleaned up my cave a little.

Nutrition
208/106/50 for P/C/F

A pic of my first meal today. Loved every second of it today. Egg Whites + FF Cheese, turkey bacon, hard boiled eggs, light toast (x2), and a bowl of strawberries w/ coffee to drink. Btw, light toast + Oliva non-fat buttery spray = WINNNNNNNNNN!

~600-700 deficit today or so.

[WoopItsKevin]

I hope I can help out! Let me know how it goes!

BBQ Chicken (Cut-Friendly). I make it almost every other day to be honest!

Marinade

-1tbsp Worcestchire Sauce
-1 tbsp Liquid Smoke
-1 tbsp Apple Cider Vinegar
-A little salt and other spices


I just put measurements for recipe's sake. I honestly just pour a little of each in w/ roughly equal amounts

Sauce Recipe

-About 3 tbsp Reduced Sugar Heinz Ketchup (~5 cals/tbsp)
-1/2-1 tbsp regular mustard
-1 tbsp Apple Cider Vinegar
-1 tbsp Liquid Smoke
-2-3 tbsp Worcestshire Sauce

Again, I put amounts for recipe's sake. Stick to those and add in a bit more ketchup if it gets too watery...a little more worcestshire to thin it out etc.

That's IT!

The sauce is 15 calories, and it usually gets me enough for 12oz-1lb of chicken or so depending on how thick I put it on. (I brush it on while grilling on the grill).



I've done this forever, and it really makes the chicken breast a lot more enjoyable. Haha.

haha wow awesome! will definitely give it a shot, repped!

[NaturalPursuit]

IN FOR THIS MAN!! loving the workouts and loving the food pron! KEEP KILLIN IT!

[ErockDuh88]

Phuck man, that breakfast looks great!

[JMCandelario]

haha wow awesome! will definitely give it a shot, repped!

No prob man.

We like our BBQ down here in TX. It's as close as you can get to the real thing taste-wise, so I use it often. Family can't even tell...must be doin' it right!

IN FOR THIS MAN!! loving the workouts and loving the food pron! KEEP KILLIN IT!

Is that a BTK bro I see? Thanks man. I'm focused!

Phuck man, that breakfast looks great!

It tastes just as good as it looks! I will try to make it a staple for my off days. Felt perfect afterwards.

[jpfaherty]

Damn man, food pron looking gooooooooood! Keep up the good work!

[JMCandelario]

Damn man, food pron looking gooooooooood! Keep up the good work!

Trying to step up the food game! Haha. Digging that new avi man. Your conditioning was excellent!

[JMCandelario]

4/23/12

Rest Day

Did 20 minutes at a good pace on the elliptical today. Did lots of stretching and foam rolling today, too. (~30 minutes full body). Feels good. Going to head to bed an hour earlier tonight too. I think I need it. The shoulder and knee have been feeling a little off, so I'm giving them plenty of TLC. Nothing serious, just precautionary measures for good health.

Nutrition
214/92/55

Did 2 meals only today. I really like this set-up. Makes cutting a breeze on rest days.

~600 deficit or so

*NOTES*

I don't know what's up, but I was sooo bloated this afternoon. Ate the usual stuff and drank plenty of agua, but who knows? I have a lot of assignments and finals next week, so that could be a cause...probably that and the fact that I always puff up a little bit RIGHT before I lean down seemingly overnight.

I feel a "whoosh" coming soon.

[JMCandelario]

4/24/12

*Refeed Day*

Gym @ 5PM

Upper Body/Calves

Underhand Straight Bar Cable Rows
180x8
165x12x2
150x16

Just went with some pushups for my chest movement today...Machine wasn't good to use

Pushups (Pause at bottom; perfect form)
25x2
Static Holds at bottom: 6 of 10 count

Machine Preacher Curls
110x9 (PR)
90x11

Tricep Straight Bar Cable Extensions
87.5x15
80x15

DB Rear Delt Flyes
20s x 17 x 2

Scapular Retraction Shrugs (DB)
40s x 12 x 2--> Last set superset to regular shrugs x 15

Rotator Cuff Work

L-Flyes
5lb DBs x 25 x 2 w/ very slow eccentric

Cable External Rotations
5lbs x 10,8 each side

Calves

Standing Calf Raises
240x5
225x7x2

Seated Calf Raises (weight not including whatever the set-up weighs)
125x10
115x12
105x14

All in all, a succesful lifting day.



Nutrition
183/387/54

Post Workout:

Grilled Chicken, Green beans, Corn on the cob, and roasted potatoes.



Blue Bunny 24 karat Carrot Cake Ice Cream (ate the whole pint)


Greek Yogurt topped with Reese's Puffs, Banana, and PB2


~250 surplus today. Success.


Hoping to look full and lean tomorrow!

[JMCandelario]

4/25/12

Rest Day

Shoulders and Upper back were annoying me today...I've been making a conscious effort to really maintain perfect posture throughout the day. I also took a hot bath this afternoon followed by thorough foam rolling with a little ball on my chest, shoulders, RC, and Upper back. I iced it tonight and applied some heat for 15 minutes before bed.

I really just want to get rid of the annoying clicking and popping in my shoulder. It's been there for months. It isn't so much "painful" as it is frustrating. It only feels uncomfortable every now and then. As you can see, I've been incorporating targeted work for it...I'm hoping really tackling my posture and putting forth more effort to stretching, foam rolling, heat, and ice following lifting will resolve it (I've been slacking with that lately).

I will more than likely forgo squatting tomorrow and replace it with Leg Pressing or something to take the Supraspinatus out of a vulnerable position (hasn't been a problem before, but just seeing what happens). I will also likely forgo all chest work for the rest of the week and instead focus on back movements, rotator cuff work, and scapular exercises. It's worth a shot. I don't really have anything to lose with so much time before the show. I won't wither away.

Nutrition
202/76/53

(Didn't do crap today other than go to classes and do homework)

[JMCandelario]

4/26/12

Fasted Workout today! Ended up fasting for almost 19 hours today. (Pre-Workout BCAAs + Jack3d )

Morning weight: 156.5 bleh

Deadlifts
295x6
275x7
245x8

Didn't want to push it with higher weights since I haven't done conventional deadlifts in a while. Took it easy this time. Leg press is too stressful on the knees for me, and back squatting was out of the question (fatigued lower back, shoulder tendonitis), so the next exercise was front squats. Figured it'd help the knee tendonitis out by strengthening the teardrops.

Front Squats
95x15
115x12
135x10

Even at a light weight, these were tough! And my legs are definitely not too shabby (not to brag, just pointing out the difficulty of the exercise!). I did them all beltless with great form and a slight pause at the bottom of each rep. It really did a number on my core! I don't like the way lying leg curls feels right now, so I finished with some pumpy straight leg deads

SLDL
185x15
135x20

Shoulder was annoying me the whole workout. I was stretching it and such, but those little clicks and such still persist. Iced it down after the workout (just for good measure). Going to keep a keen eye on how it's doing.

Nutrition
213/191/41

~400 deficit on the day or so. Could've gotten more, but I'm fine with it at this point.

Post-WO:

Egg White scramble w/ Potatoes & FF Cheddar, Light Toast w/ Oliva FF Buttery Spray, Turkey bacon, a bowl of strawberries, and a bowl of oatmeal topped with sliced banana, PB, & PB2.

[mm55]

nice work! how much longer are you cutting for?

[JMCandelario]

nice work! how much longer are you cutting for?

Thanks man. The plan is to cut for 3 more weeks and then bring calories back up to maintenance for 2 weeks before continuing to my desired lean-ness. I feel like I really need the mental and physical break from dieting. It falls about 2.5 months after I started the cut, and it's around the time of my birthday, too, which is nice.

I'm about 9% or so right now, I'd say. The water retention monster hit me though (always happens when I get past a certain point), so I'm really excited to see how I end up looking once the cals are back to normal where the puffiness is gone, muscles are full, etc.


***EDIT***

I feel that I should also point out the water retention issues in more detail. People who constantly use water retention as an excuse for their appearance and lack of proper dieting down tend to annoy me, so I don't want to seem hipocritical here.

It is pretty much just puffiness...comparable to the morning after you have a cheat day or a day very high in sodium. There's just little patches of water everywhere--most notably the chest and abs for me--and there's no real "substance" to it like there is with fat. If you feel around in there, you can also feel little solid beads. It almost feels like the little pellets in bean bags. They're squishy and in little clusters.

Lyle McDonald has written about the topic, and he notes that it oftens occurs while dieting in some individuals and dissipates following a refeed or when cals are brought up and that it is both positive and negative: positive in the sense that it means you're indeed dieting well, but negative in that it is annoying and often masks your conceived progress.

Just going to stick with the gameplan and ignore it, since I know it always happens to me eventually Good news, like I said, is it clears up after a refeed and especially when cals are brought back to normal for a while.

[jpfaherty]

Man, THAT FOOD! The peanut butter puffs = HNGGGGGGGGGGGGGGG