Rush Hour 4: Will Smith and Jet Li Make It in 2014

[peteyyytran]

chest/back today, legg0 my egg0~~~~ dafuq. didnt realize that my quest peanut butter cups had 16g of fat in it. lawd no wonder im hitting my fats so early

[fireman_mike]

245x10 on incline bench press today. I need to test my flat bench, haven't done flat bench in month or 2, focusing on incline, and since the last time I did flat, my incline has gone up from 185x10-245x10... Probably because I always did incline second after flat bench.

[BabyOilBrah]

u brahs are gonna make it

























into rush hour 5

[fireman_mike]

morning weight: 217.8

macros today: 275p/310c/55f

workout today: power legs & abs with 250cal of cardio afterwards.

[IK9]

chest/back today, legg0 my egg0~~~~ dafuq. didnt realize that my quest peanut butter cups had 16g of fat in it. lawd no wonder im hitting my fats so early

Lol, I feel you on that one!! I bought a box of 12 Quest bars at the Olympia Expo and I picked up a pb cup too.. I don't feel good that it is like ~40% of my fat intake for the day so I gotta save it for after prep ends. I pretty much killed all the other flavors already tho, hahah.

[peteyyytran]

Lol, I feel you on that one!! I bought a box of 12 Quest bars at the Olympia Expo and I picked up a pb cup too.. I don't feel good that it is like ~40% of my fat intake for the day so I gotta save it for after prep ends. I pretty much killed all the other flavors already tho, hahah.

Yeah bro the yare awesome! I love cookie dough and coconut cashew. Just got some of that new double fudge one lawd its so good...

am weight this morning
182.1, was 186 on monday lel
yesterday macro numbers
fat: 68
carb: 183
pro: 202

lel my friend took the front double bi before i was ready. fail oh well wanted to try different lighting for my progress pics not sure which one to use i think this is better doe



brb dafuq is up with my ribcage... it sticks out ALOT...

[fireman_mike]

morning weight: 218.8

todays macros: 275p/260c/55f

cardio day. went slightly over on my macros yesterday, mainly my fats. effected my weight. feelsbadman.

[IK9]

morning weight: 218.8

todays macros: 275p/260c/55f

cardio day. went slightly over on my macros yesterday, mainly my fats. effected my weight. feelsbadman.

itssss alll goood. my coach always tells me +/- 5g either way is cool.. plussss you're super far away from your show so you is gooood ^__^ hakuna matataa

[Fon7ana]

275p? Did he give you a reason for this other than possibly hunger suppression?

[fireman_mike]

275p? Did he give you a reason for this other than possibly hunger suppression?

it's always been this high. actually higher before i was being coached. was around 325-350 (srs)

[Fon7ana]

it's always been this high. actually higher before i was being coached. was around 325-350 (srs)

Oh wtf my bad I read those macros thinking petey posted them. Just saw peteys protein, makes more sense now.

[peteyyytran]

Oh lawd, things bout to get cereal.

just made my payment for the initial month

A bit of insight from the coach so far...

"Following up with you. The pics look great. You have a great structure to work with and we have time so you're in a good spot. The back width and V-taper is definitely a strong point. I'll go over some physique areas to focus on bringing up as things move along. The first step is laying down your nutrition foundation."

Time for him to destroy my traps/triceps/midsection/back thickness/chest thickness/AKA EVERYTHING

Was happy about the vtaper comment and back width though since it was something I really really tried bringing out the past year and a half.

Let's get it brahs

Also weighed in heavier today at 185.5 but I would assume it's because I fit a chipotle meal into my macrons yesterday, that + tons of water and stuffing about 200 cals worth of carbs down my mouth before going to bed yesterday probably didn't help ^_^

[peteyyytran]

Macrons for today... or yesterday

weight 182.5 protein 195 carbs 188 fat 46 cals 1880

[IK9]

Chipotle is the sh*t!!

[fireman_mike]

refeeeeeeeed daaaaayyyyyyy

255p 425c 55c

my body is ready

hypertrophy upper day and 450cals of cardio.

[peteyyytran]

Chipotle is the sh*t!!

hell yeah. wont be able to fit it in as easily unless i starve myself all day lol

for now i can eat them with the tortilla

refeeeeeeeed daaaaayyyyyyy

255p 425c 55c

my body is ready

hypertrophy upper day and 450cals of cardio.

phuck cuz... my other friend is having a "refeed" day. same coach as me, has him on 800 carbs. wtf? LOL...

[Fon7ana]

refeeeeeeeed daaaaayyyyyyy

255p 425c 55c

my body is ready

hypertrophy upper day and 450cals of cardio.

Just curious, where did you get your refeed macro calculation?

[fireman_mike]

phuck cuz... my other friend is having a "refeed" day. same coach as me, has him on 800 carbs. wtf? LOL...

yeah my coach has some guys over 1k carbs on their refeed days. my metabolism was low when i started and i dont even want it to get that high. who wants to eat that much food all the time. those guys even say it gets old and it gets expensive.

Just curious, where did you get your refeed macro calculation?

my coach lol i never did a refeed day prior to working with him, i just had a huge yolo meal once a week.

[peteyyytran]

yeah my coach has some guys over 1k carbs on their refeed days. my metabolism was low when i started and i dont even want it to get that high. who wants to eat that much food all the time. those guys even say it gets old and it gets expensive.



my coach lol i never did a refeed day prior to working with him, i just had a huge yolo meal once a week.

really? hey i have no problem if my coach gets me to eat more. im pretty sure i destroyed mine too. funny because i was helping my friend with his metabolism and we actually got his cals up and hes cutting on almost 400-500 more cals than he was before i met him

but i cant help myself. the **** LOL

[fireman_mike]

really? hey i have no problem if my coach gets me to eat more. im pretty sure i destroyed mine too. funny because i was helping my friend with his metabolism and we actually got his cals up and hes cutting on almost 400-500 more cals than he was before i met him

but i cant help myself. the **** LOL

i have no problem eating more, but i dont want to get to a point to where my entire day revolves around eating cause my cals are so high, with everything i have going on, i'm busy enough where i'm forcing most of my calories to be liquid to be done with quickly.

[peteyyytran]

"Oh I wish I could feel... foreverrrrrr"

damn haha can't wait to get on these poverty macros. lol...

[Reko1993]

Nice sandals petey

Nice cornrows mike

In

[peteyyytran]

Looks like Coach got to me brahs...

Starting macros look like this so far

Cals 2885
Protein: 225 (900 cals)
Carbs: 350 (1400 cals)
Fats: 65 (585 cals)
Fiber: 25-70g a day
Water 110oz a day

Refeed macros (one day per week holy shieettt)
Protein 160g
Carbs 600g
Fats 45g
Water 110oz per day minimum

Looks like we are hiking things up, probably saw my macros were poverty and going to fix that up.

Shiets getting cereal brahs.

He wants at least 5 days of training which is fine since im doing more of a 3 on 1 off 3 on

Let's go brahs, Me and Mike are gonna make it

Contest weight... 160ish. PHUCK CUZ

[fireman_mike]

strong fukkin macros petey lol



todays weight (gf's bday weekend so slight yoloing): 219.8

todays macros: 275p 310c 55f

workout: power upper day & 450cals cardio.

was going to take and post progress pics tomorrow but my coach and i decided to sswitch my check in days to either friday (before my saturday refeed) or on sunday after the refeed and im carbed up

[peteyyytran]

strong fukkin macros petey lol



todays weight (gf's bday weekend so slight yoloing): 219.8

todays macros: 275p 310c 55f

workout: power upper day & 450cals cardio.

was going to take and post progress pics tomorrow but my coach and i decided to sswitch my check in days to either friday (before my saturday refeed) or on sunday after the refeed and im carbed up

Yeha sickening brah... haha I'm 100% sure I'm going to gain a bit of weight but whatever works. I was starting too low on my cut in the first place I think. Probably hike them up and see how it is for the first few weeks.

Had an issue with my gf yesterday doe. She had family friends over from California and they brought over food. Well according to the new macros I was given I had only had 4 protein scoops and 2 quest bars so I was pretty high on my Proteins for the day. Luckily I didn't eat anything afterwards and had enough to eat with them that night but I told her that this wouldn't be happening again where I have to change my meal plans just because of other people.

Small things like that are going to stray me away from my goals and it kinda pissed me off a bit but good thing it was literally the day coach got back to me.

Did he talk to you about show times Mike?

[fireman_mike]

well like we discussed i'll probably be shredded wheat before contest season next year, so he pretty much said he could have me peeled for whichever show, only difference would be how long the reverse diet is inbetween the show

morning weight: 218.6

todays macros: 275p 310c 55f

todays workout: lower body strength workout & abs

edit: i PR'd on my incline bench yesterday as well, 275x5 (PR) 275x3 265x4. feelsgoodman.

[IK9]

well like we discussed i'll probably be shredded wheat before contest season next year, so he pretty much said he could have me peeled for whichever show, only difference would be how long the reverse diet is inbetween the show

morning weight: 218.6

todays macros: 275p 310c 55f

todays workout: lower body strength workout & abs

edit: i PR'd on my incline bench yesterday as well, 275x5 (PR) 275x3 265x4. feelsgoodman.

awwww yeahhhhh.. hitting them PR's.. yeahhh budddayy [;

[peteyyytran]

well like we discussed i'll probably be shredded wheat before contest season next year, so he pretty much said he could have me peeled for whichever show, only difference would be how long the reverse diet is inbetween the show

morning weight: 218.6

todays macros: 275p 310c 55f

todays workout: lower body strength workout & abs

edit: i PR'd on my incline bench yesterday as well, 275x5 (PR) 275x3 265x4. feelsgoodman.

haha i dunno im reporting to my coach today. but the thing is ive been on his macros for 2 days... (3 including today) and so far ive just been yoyoing from 186 went down to a 182 then 179 then weighed myself this morning was 182.3. i dont know who i am anymore.

awwww yeahhhhh.. hitting them PR's.. yeahhh budddayy [;

merlin his gains fasho

[fireman_mike]

haha i dunno im reporting to my coach today. but the thing is ive been on his macros for 2 days... (3 including today) and so far ive just been yoyoing from 186 went down to a 182 then 179 then weighed myself this morning was 182.3. i dont know who i am anymore.



merlin his gains fasho

don't worry about that yoyoing. worry more about weekly averages and the mirror. scale weight has so many factors, most time i dont even pay it any mind. only time i really care about my scale weight is when i know i'm eating and drinking around the same time of the day everyday with the same amounts of sodium and getting the same amount of sleep etc etc etc... F it. i just care bout the mirror lol

[peteyyytran]

don't worry about that yoyoing. worry more about weekly averages and the mirror. scale weight has so many factors, most time i dont even pay it any mind. only time i really care about my scale weight is when i know i'm eating and drinking around the same time of the day everyday with the same amounts of sodium and getting the same amount of sleep etc etc etc... F it. i just care bout the mirror lol

yeah... i know its my first week weighing every morning so i gotta get used to this whole weekly averages haha anyways heres my updated pics for my coach

i dunno WTF is wrong with my front relaxed im doing it ALL wrong regardless things to notice

legs/back/arms/delts are miles ahead in terms of losing fat compared to my abdominal area *this is most likely if not ALL because of my insane weight gain from highschool back 10+ years ago*

always hear stories of how once this is lost you don't gain fat as you did when you gained it rapidly from being a fat phuck but i could be wrong

anyways enough talk, time for pics/macros for today


date 10/8
morning weight 182.2
refeed: NO
carbs: 380
fats: 60
protein: 237
total cals: 2870

*again he's hiking up my cals to get a feel where my body is at assuming he would like to have my start the cut under him with the most amount of carbs/cals i can get in*
cardio: 350
lifting session: YES



can't wait to see what 4th pic *front double bicep probably one of my favorite poses * will look like without all that fat around my abdominal areas.

anyways peace out brahs

(going to repost these pics a bit bigger alot of them got washed out for being too big) u get the picture doe