Hey everyone -- the time has come to end my last journal --- http://forum.bodybuilding.com/showth...hp?t=110679951 --- and start one for my Contest prep.
I'm working with a local competitor here in my area as my trainer. Should be good! The show will be The Washington State Open Championships (National Qualifier)
Then I MAY do another show 3 weeks later - that's yet to be determined.
Anyways - time for the fun!
Stats: 5'6''
Weight: 204.5lbs
BF%: 13.5-15%....Holding a lot of H2O.....will know body fat Via Dunk Test soon. All bf #'s in here will be dunk tank ONLY. I get it free at school.
Starting diet:
Alex's Meal Plan (16 weeks) -150gr carbs
Meal 1
4 whole omega 3 eggs- 296 cal / 25 gr pro/ 20 gr fat/ 1 carb
1 oz of cheese - 86 cal / 8 gr pro/ 6 gr fat/ 1 carb
3 slices of turkey bacon 75 cal / 5 gr fat / 6 gr of pro
457 cal/ 38 gr pro/ 32 gr fat/ 2 carbs
PRE-Workout
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
1 scoop Fast Twitch 70 cal/ 15 g carbs/ 3 gr pro
220 cal/ 37 gr pro/ 18 gr carbs
Meal 2 (Post workout)
1 serv (2 scoops) Dark Matter 240 cal/ 12 gr pro/ 48 gr carbs
240 cal/ 12gr pro/ 48 gr carbs
ABOUT AN HOUR to HOUR 1/2 LATER:
Meal 3
8 oz of chicken breast 275 cal/ 40 gr pro/ 12 gr fat
A bunch of greens- Brocolli, asparagus or spinach
2 tbsp olive oil - 220 cal / 27 gr fat
1 large apple - 110 cal/ 29 carbs
605 cal/ 40 gr pro/ 39 gr fat/ 29 carbs
Meal 4
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts....alternate these)
350 cals / 41 gr pro/ 10 carbs/ 18 gr fat
Meal 5
1 c. 1 % lowfat Cottage cheese – 163 cal / 28 gr pro / 6 gr carbs / 2 gr fat
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts OR 2 Tbs Peanut Butter)
363 cals / 35 gr pro/ 13 carbs/ 20 gr fat
Meal 6
8 oz of any red meat (rib eye steak, roast, etc.)
broccoli, asparagus or spinach
OR
repeat MEAL #3
1 Lg Banana or 1/2 of grapefruit 120cal/ 30 gr carb/ 1.5gr pro
615 cal/ 41 gr pro/ 39 gr fat/ 30 gr carb
DAILY TOTALS: 2850 cals/ 244 gr pro/ 150 carbs/ 148 gr fat
CARDIO: STARTing the March 26th= DAY one. 4 Days of Interval Training. (40 mins each session). 3 Minutes=walk then 2 mins= RUNNING.
Cardio will probably be this way for only a week or two until carbs are dropped to 100 or 50grams a day. Yep it's a Keto diet -- coach has had a lot of success getting people in shape this way so I'm going to roll with it.
Supps:
NO synth.
NO Shot.
4Ever Fit Isolate
Xtendz
This is the diet and Supps, if you have questions about it, PM -- trying to keep the log for biznezz.
Split:
Push (Delts/Chest/Tri's)
Pull (back/bi's)
Quads
off
Push
Pull
Hams
off
8 day split I've been doing this for 2 weeks now - I think I like it. Going to stick with it for now.
Let's get this going!!! Progress pics will be taken sporadically.
Did legs yesterday off today and Push tomorrow!
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03-23-2010, 09:28 PM #1
MarkVI takes it to the next level - Quest to the stage!
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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03-23-2010, 09:31 PM #2
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03-23-2010, 09:31 PM #3
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03-23-2010, 09:32 PM #4
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03-23-2010, 09:34 PM #5
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03-23-2010, 09:38 PM #6
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
in on first page of mildly entertaining thread!
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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03-23-2010, 09:39 PM #7
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
extremely disappointed by lack of anything having to do with rabbits in thread title.
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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03-23-2010, 11:57 PM #8
Woot!
Mildly? Since when was Keto Mildly entertaining....oh wait....First I was like Then I was like and now I'm like
Time to git r dun dude
There will be many wabbits in here, I will be part cardio bunny for the next 16 weekswww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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03-24-2010, 05:12 AM #9
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
Right on Alex!
Let's do this!Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
---------------------------------
Instagram:
http://instagram.com/ehlisl
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
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03-24-2010, 05:38 AM #10
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03-24-2010, 06:15 AM #11
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03-24-2010, 06:34 AM #12
Have you used Synthesize and Shotgun before?
ALLMAX Nutrition Rep
Free H:VOL! http://forum.bodybuilding.com/showthread.php?t=165477791
Certified Personal Trainer - PM for Training and Nutrition
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely my opinions and do not necessarily reflect the views of ALLMAX Nutrition. Consult a medical professional whenever your health is concerned.
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03-24-2010, 08:05 AM #13
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03-24-2010, 10:29 AM #14
I'm on it! This will be did....I mean done.
Time for work!
hey bro - looking awesome there!!
a few times, just sampled though - not a fan of taste, did like the pump though.
Thanks bro!www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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03-24-2010, 12:21 PM #15
- Join Date: Mar 2009
- Location: Rye, New York, United States
- Age: 33
- Posts: 2,725
- Rep Power: 1543
you KNOW im in bro do work alex!
MMA and Powerlifting -> do they mix?
My Log: http://forum.bodybuilding.com/showthread.php?t=161444123
Magnum Nutraceuticals' "Heat" Sponsored Supplement Log: http://forum.bodybuilding.com/showthread.php?t=161790743
"Maybe I am an addict. I'm addicted to hard work, sweat, blood, and that feeling after it all."
-Tim Kennedy
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03-24-2010, 04:12 PM #16
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03-24-2010, 04:27 PM #17
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
soooo... do workouts happen in this journal or just a buncha people sittin around?
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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03-24-2010, 04:27 PM #18
March 24th
Delts/Chest/Tri's
Smith BB Press
*smith = 15lbs*
105 x 15
155 x 12
175 x 12
175 x 9
175 x 7 drop to 125 x 7
Behind the neck
125 x 10 x 2
Seated side laterals-superset-laying side laterals
30 x 17 --- 20 x 9 (each side, one at a time)
35 x 13 --- 20 x 9
40 x 12 drop to 30 x 6 --- 20 x 8
Drop set - standing: 35 x 12 --- 30 x 8 --- 25 x 6 --- 5 x 10 straight out W/ 10 second hold
Arnolds
15 x 12
20 x 10 x 2
Flat DB Press
90 x 8 x 3
80 x 10 WOW those are hard after delts
Incline BB Press
135 x 12
185 x 8 x 2 last set drop to 135 x 10
Hammer Strength Iso Incline Press
**total weight**
155 x 8 x 3
Low pulley Cable fly's
4 x 10-15
Dips
BW x 20
BW + 45 x 10 x 3 last set drop to BW x 8
Cable Press Down
80 x 15
95 x 12 drop to 65 x failure
95 x 8 double drop x failure
95 x 7 doube drop x failure
Cable Tricep kickback
4 x 10
Overhead Rope Extensions
3 x 8-12
Great Workout - good pumps. Chest Workouts suffer for sure, but my chest is a stronger body part so I think that it'll work out in the end....REALLY need my delts and tri's to come up.
Diet starts in 2 days Going swing dancing tonight, gonna burn some caloreezwww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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03-24-2010, 04:29 PM #19
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03-24-2010, 04:30 PM #20
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
-
-
03-24-2010, 04:32 PM #21
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03-24-2010, 05:28 PM #22
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03-24-2010, 09:53 PM #23
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03-24-2010, 11:07 PM #24
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03-25-2010, 06:08 AM #25
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
-
03-25-2010, 08:34 AM #26
-
03-25-2010, 12:44 PM #27
- Join Date: Mar 2009
- Location: Rye, New York, United States
- Age: 33
- Posts: 2,725
- Rep Power: 1543
MMA and Powerlifting -> do they mix?
My Log: http://forum.bodybuilding.com/showthread.php?t=161444123
Magnum Nutraceuticals' "Heat" Sponsored Supplement Log: http://forum.bodybuilding.com/showthread.php?t=161790743
"Maybe I am an addict. I'm addicted to hard work, sweat, blood, and that feeling after it all."
-Tim Kennedy
-
03-25-2010, 02:09 PM #28
-
-
03-25-2010, 02:45 PM #29
-
03-25-2010, 02:59 PM #30
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
---------------------------------
Instagram:
http://instagram.com/ehlisl
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
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