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  1. #121
    Registered User soccerdad5's Avatar
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    Playing a bit of catchup but have been feeling a bit under the weather. I have continued to workout and will take a well need rest tomorrow. I am in the 214 range but definitely starting to see some big improvements in this off season. I am very excited about the future. I will tell what will be my first show next week. I have decided to change things up a bit.

    My calories are up a bit. Approximate Calories: 3,900
    Carbs: 355 g
    Protein: 322 g
    Fats: 133 g

    I might start to bring down protein a bit and increase carbs a bit higher. It might be a good experiment for a few weeks. Here were my workouts:

    Monday (Legs)
    Lying leg curl Gironda style 3 x 8 – 10
    Banded hack squat 3 x 12 ‐ 15
    Leg press wide stance 4 10 – 12
    Walking lunges 2 x 25 yards
    Leg extension 3 x 15
    Lying leg curl lying flat down 2 x20 ‐ 25
    Seated calf raise 6+6+6

    Tuesday (Chest)
    Flat cable flyes (no D handles) pronated grip 3 x 12 ‐ 15
    45 degree Incline barbell chest press 4 x 8 – 10
    Banded flat barbell bench press 3 x10 – 12
    Superset
    Standing cable flyes 3 x 12-15
    Chest dips stretch (stretch after each set) 20 sec
    Stretcher press up (use box either side for
    range) 2 as many reps as possible

    Wednesday's Workout (ARMS):

    Single arm dumbell preacher curl 4 x 8-10
    Straight bar cable press down 4 x 15-20
    superset
    Crucifix cable curls (deep contraction) 4 x 12-15
    Close grip bench press (explosive) 4 x 8-10
    superset
    Dumbell hammer curls standing 4 x 12-15
    Single arm dumbell triceps extension 4 x 10-12

    TIP OF THE DAY:

    Keep going! For all the bodybuildingcom 12 week challengers I want to encourage you not to quit. I was 3 weeks into the challenge and I wanted to quit because all the new habits I was implementing were just too difficult at the time. I decided to get through the "pain" and after a while all those new habits were a part of my life. It was like brushing your teeth. If I would have quit where would I be today? Keep focusing on your WHY and fight through the tough days and the tough days are those days right now. It will get easier as the new habits become part of your life.

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  2. #122
    Registered User soccerdad5's Avatar
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    It is the weekend! I am very glad it is here. I want you to know I am just worn out. Made all my meals for the week and was pretty spot on my nutrition but just didn't get enough sleep this week. I truly "mailed it in" for my workout today even though I took a rest day yesterday. I will be going to bed extra early tonight and hopefully catching up on some well needed sleep. Not much to report other than my workout. Here it was today:

    Friday (Back)

    Semi supinated lat pull down 3 x 12-15
    Meadow Rows 4 x 8-10
    Rack pull from below the knees 4 x 10-12
    Seated cable row with rope attachment 4 x 12-15
    Dumbell pullovers 3 x 12-15

    I am probably going to change up my calories next week where I will vary them for 5 days high and 2 days lower. Keep the same average calories during the week but just vary them day to day.

    TIP OF THE DAY:

    Focus on your WHY because you can easily find an excuse not follow your eating plan or not workout. If I didn't have a big WHY I would have been one of those casualties this week. If you haven't take 30 minutes to sit down and really dissect your WHY then do it. It has to be emotional and really something that makes you act. It makes you act when you don't "feel" like it.

    Here is one from this week (after arms):

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  3. #123
    Registered User BENTLEY1's Avatar
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    Very insightful posts.
    Definitely one of the most inspirational members, keep it up man!
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  4. #124
    Registered User soccerdad5's Avatar
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    Thanks! Will do.
    Originally Posted by BENTLEY1 View Post
    Very insightful posts.
    Definitely one of the most inspirational members, keep it up man!
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  5. #125
    Registered User BENTLEY1's Avatar
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    I assume with ur schedule, u train in the morning. Do you train in a fasted state?
    I know quite a few am trainers (including myself) do.
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  6. #126
    Registered User soccerdad5's Avatar
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    I train at 5:30 am. I used to train in a fasted state but just didn't have as much intensity in my workout so I started to do BCAA's and carbs before my workouts. Of course when you wake up at 4:45 you aren't going to be able to eat a solid meal and train at 5:30 am so I do it in liquid format. This is what I drink before my workouts:

    Originally Posted by BENTLEY1 View Post
    I assume with ur schedule, u train in the morning. Do you train in a fasted state?
    I know quite a few am trainers (including myself) do.
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  7. #127
    Registered User CoachChuckD's Avatar
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    Have you to give you credit on those early am workouts.

    Have been trying to accomplish 1 ... that's right just 1 in the last 2 months and have not been able to get up and get it done.....

    Hard to take your own advice at times.... appreciate you leading by example Chad, much respect towards your passion for health!
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  8. #128
    Registered User soccerdad5's Avatar
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    Yeah, I remember when I first started working out in the morning. It was very tough. Body wasn't used to it and it was early. You get used to it after a while. It took more than 21 days to get used to it but once you do you put first things first and get it out of the way for the day. It is a great way to start the day.

    Try "time shifting" your schedule to get to bed earlier and you can do it.
    Originally Posted by CoachChuckD View Post
    Have you to give you credit on those early am workouts.

    Have been trying to accomplish 1 ... that's right just 1 in the last 2 months and have not been able to get up and get it done.....

    Hard to take your own advice at times.... appreciate you leading by example Chad, much respect towards your passion for health!
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  9. #129
    Registered User soccerdad5's Avatar
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    I wanted to update on my week. We are early into it. Got 2 workouts in early in the morning on Monday and Tuesday. I made all my meals for 5 days on Sunday. I am actually going to reduce my calories for 2 weeks to 3,200 (I will monitor this week). I am finally getting hungry(haven't been hungry in a while). My body has gotten used to 3,700-3800 calories and not moving too much. Just feels like my body has "normalized." I will then up my calories over at around 4,200. I would like to get a bit more growth and have about 82 days. I have put some good size in the off season but I want to put some more on. It will be an interesting experiment.



    Here was my workout for Monday (Chest and Shoulders):
    Tuesday (Chest)
    Flat cable flyes (no D handles) pronated grip 3 x 12 ‐ 15
    45 degree Incline barbell chest press 4 x 8 – 10
    Banded flat barbell bench press 3 x10 – 12
    Superset
    Standing cable flyes 3 x 12-15
    Chest dips stretch (stretch after each set) 20 sec
    Stretcher press up (use box either side for
    range) 2 as many reps as possible
    Superset
    Leaning cable lateral raise 4 x 10-12
    Incline bench front facing lateral raise 3 x 12-15
    DB lateral raise standing 3 x 25

    Tuesday (Back):

    Semi supinated lat pull down 3 x 12-15
    Meadow Rows 4 x 8-10
    Rack pull from below knees 4 x 10-12 with triple drop set on last set
    Seated cable row 4 x 12-15
    Dumbell Pullover 3 x 12-15

    It is a stressful week at work but when you are prepared with your meals and you workout in the morning, it helps. God is good and He is in control!



    I had to work late these past 2 days so I am glad I brought 4 meals with me.
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  10. #130
    Registered User gacasasf's Avatar
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    Our body frames are very similar in terms of height and lean mass ( not as ripped as you....maybe in the future ) I am at 3200 cal (300 grm of protein). My dilemma is those numbers seem to work for me but the norm states 1 gram per lb of body weight. I am thinking of bringing my protein intake to 250 grams. What do you think???
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  11. #131
    Registered User soccerdad5's Avatar
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    I would do what works for you but 250 g of protein might work for you with more carbs if you are lean bulking. Experiment a bit and see. If don't have a contest or goal on the horizon go ahead and try it for a few weeks and see how your body responds.
    Originally Posted by gacasasf View Post
    Our body frames are very similar in terms of height and lean mass ( not as ripped as you....maybe in the future ) I am at 3200 cal (300 grm of protein). My dilemma is those numbers seem to work for me but the norm states 1 gram per lb of body weight. I am thinking of bringing my protein intake to 250 grams. What do you think???
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  12. #132
    Registered User soccerdad5's Avatar
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    Kind of beat down this week because of lack of sleep and long hours at work. I have been doing pretty well in the 3200 calorie range without hunger. I was hungry the first 2 days but then it subsided. Will do another week in a deficit then crank up the calories. Here were my workouts for Wednesday, Thursday and Friday:

    Wednesday Workout (ARMS):

    Single arm dumbell preacher curl 4 x 8-10
    Straight bar cable press down 4 x 15-20
    superset
    Crucifix cable curls (deep contraction) 4 x 12-15
    Close grip bench press (explosive) 4 x 8-10
    superset
    Dumbell hammer curls standing 4 x 12-15
    Single arm dumbell triceps extension 4 x 10-12

    Thursday (Back)

    Semi supinated lat pull down 3 x 12-15
    Meadow Rows 4 x 8-10
    Rack pull from below the knees 4 x 10-12
    Seated cable row with rope attachment 4 x 12-15
    Dumbell pullovers 3 x 12-15

    Friday (Extra Chest Session and Shoulders)

    Incline DB Press 4 x 15-20
    Decline DB Press 4 x 12-15
    Flat cable flyes (no D handles) pronated grip 3 x 12 ‐ 15
    Incline DB Flyes 4 x 12-15

    Giant Sets
    Hammer Shoulder Press 3 x 15-20
    Dumbell Laterals 3 x 15
    Leaning cable lateral raise 3 x 10-12
    Dumbell Shrugs w 3 second hold 3 x 10-12

    Tip of the Day:

    If you want to continue to make progress you have to constantly focus on your WHY. Your WHY also has to be very BIG. There will be days you don't want to eat right or workout but if your anchor goes back to your WHY you will get it done when you don't "feel" like it.

    Me after my workout this morning. Labrada Nutrition PE1 helped me big time today!



    To learn more about PE1 preworkout go here: http://www.bodybuilding.com/store/labrada/pe1.html

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  13. #133
    Registered User soccerdad5's Avatar
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    Happy Monday everyone! Still dialing calories down to 3200. Don't have as good pumps this week but that is okay because I was going to be in a deficit for one more week. Still a good workout this morning. Very focused on contracting the chest as well as making sure I had time under tension during my whole exercise. My chest has improved in the offseason but still needs to improve.

    Here was my workout today.

    Tuesday (Chest)
    Flat cable flyes (no D handles) pronated grip 3 x 12 ‐ 15
    45 degree Incline barbell chest press 4 x 8 – 10
    Banded flat barbell bench press 3 x10 – 12
    Superset
    Standing cable flyes 3 x 12-15
    Chest dips stretch (stretch after each set) 20 sec
    Stretcher press up (use box either side for
    range) 2 as many reps as possible
    Superset
    Leaning cable lateral raise 4 x 10-12
    Incline bench front facing lateral raise 3 x 12-15
    DB lateral raise standing 3 x 25

    TIP OF THE DAY:

    It is more important to feel the weight and the bodypart you are working than how much weight you are putting up. It is very important to really feel the muscle you are working during your exercise. If you cannot feel your muscle during the exercise than flex for about 5-10 seconds before you start the exercise. This will help.



    By the way, I do 12 week transformation coaching starting Feb 8th so if anyone is interested in more information please email me at chadjacksonfitness@gmail.com. I do it by conference call and Skype so you don't have to be in my same town.
    Last edited by soccerdad5; 01-26-2015 at 08:01 PM.
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  14. #134
    Registered User CoachChuckD's Avatar
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    Digging the tip of the day Chad!

    I have never tried to flex the muscle before the exercise.... Will give it a go today see how it feels.

    Thanks for the tip!
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  15. #135
    Registered User soccerdad5's Avatar
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    Used to never "feel" the chest being worked until I started this. This is why it has been a lagging bodypart. Wish I would have found it out sooner.
    Originally Posted by CoachChuckD View Post
    Digging the tip of the day Chad!

    I have never tried to flex the muscle before the exercise.... Will give it a go today see how it feels.

    Thanks for the tip!
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  16. #136
    Registered User soccerdad5's Avatar
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    Was going to take off today but decided to get in arms tonight. Will take off tomorrow. I am going to get some good sleep tonight. I need it. My stress levels at work have been very high and pumps have not been great. Do believe cortisol levels are up. Will hopefully get through the storm this week and rebound next week. Here was my workout today:

    Wednesday Workout (ARMS):

    Single arm dumbell preacher curl 4 x 8-10
    Straight bar cable press down 4 x 15-20
    superset
    Crucifix cable curls (deep contraction) 4 x 12-15
    Close grip bench press (explosive) 4 x 8-10
    superset
    Dumbell hammer curls standing 4 x 12-15
    Single arm dumbell triceps extension 4 x 10-12

    First time I took the Labrada Nutrition PE1 at night and I had a very intense arm session. Kind of felt like this during the workout:



    But I am very chilled out ready to go to bed now. The PE1 doesn't hang over you like a lot of pre workouts.

    TIP OF THE DAY (Life Lesson Today):


    In order to make your dream a reality you have to DREAM BIG and eventually "get out of the boat" and make it happen. Are you guaranteed success? No, but who wants to live a life of REGRET when we can live a life of ADVENTURE and FAITH. Remember God has huge plans for us but are we willing to trust Him and know He has us? Remember also what Jesus said, "With man this is impossible, but with God all things are possible." Matthew 19:26
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  17. #137
    Registered User soccerdad5's Avatar
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    I will be doing new 12 week transformation coaching starting on February 8th. You can do this anywhere in the world. I do it via conference call and Skype with customized nutrition plan and workout. If you are interested send me an email at chadjacksonfitness@gmail.com for more information.

    Took a rest day on Thursday and Friday did back and shoulders (Improvement day). I have legs this morning. Did a mini cut the past 2 weeks to get my body guessing a bit. Will be competing later in the summer but my workouts were strictly for stress relief this week. A tough week at work but God is good! My calories were again around 3200 calories taking my calories strictly off carbs the past 2 weeks. Lost 2 lbs this week and waistline went down. Will be changing my workout and my diet up next week. Will be hitting more carbs and bringing protein down. I haven't done this but I will be increasing calories this week and really going to see if I can get some bigger pumps in my workouts. Power Carb is going to play a big role because I just can't take down that much rice, sweet potatoes and other carbs before/during and after my workout. I will be taking in around 200 g of carbs before/during and after my workout. It will be interesting to see how my body responds.


    My Friday workout:
    Friday (Extra Back Session and Shoulders)

    Lat Pulldown 4 x 12-15
    T Bar Row 4 x 12-15
    Seated Cable row with lat bar (wide) 3 x 12 ‐ 15
    Reverse Grip Pulldown 4 x 10-12

    Giant Sets
    Hammer Shoulder Press 3 x 15-20
    Dumbell Laterals 3 x 15
    Leaning cable lateral raise 3 x 10-12
    Dumbell Shrugs w 3 second hold 3 x 10-12





    Tip of the Day:

    Make sure you are doing some kind of carbs pre/peri/post workouts if you workout first thing in the morning. This will help you have energy during your workouts and bring intensity you wouldn't have by not eating anything before your workouts. Mixing a Labrada Lean Pro 8 and Power Carb should be able to do the trick before your workout while not upsetting your stomach.
    Last edited by soccerdad5; 01-31-2015 at 07:35 AM.
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  18. #138
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    Changing up my macros and workouts this week. Doing a bit of experimenting. Been at around 3500 cals the past two weeks average.

    My calories are up big the next 2 weeks. Will keep my body guessing a bit Approximate Calories: 4200
    Carbs: 590 g (massive increase)
    Protein: 243g (down from 320)
    Fats: 94 g

    In order to get that amount of carbs down I have to go liquid and I am relying on Labrada Super Carb where I am taking 200 g of carbs preworkout/intra and post workout.



    I am going to keep an eye on this one and see how I react to more carbs. Will definitely be monitoring waist line. The workout intensity will be cranked up this week. In fact, I am feeling the effects of it now (sore) and also going to sleep earlier because I am exhausted.

    Here are my workouts for the past 2 days:

    Monday - Back and Hamstrings
    1 minute between sets
    Straight Arm Pulldown 4 x 8 + 3 drops sets
    Reverse Grip Pulldown 4 x 8 + 3 drops sets
    Bent Barbell Row 4 x 8 + 3 drops sets
    One-Arm Dumbbell 4 x 8 + 3 drops sets
    Hyper Extensions - with bodyweight 4 x 8
    Hamstrings

    Lying Leg Curl in hip extension 4 x 8 reps + 3 drops sets
    Superset with Lying Leg Curl (hip up) 4 x 8 reps + 3 drops sets
    Stiff Leg Deadlift* 4 8 + 3 drops sets

    Tuesday
    Chest & Biceps

    Chest

    Flat Barbell Press 4 x 8 + 3 drops sets

    Incline Dumbbell Press 4 x 8 + 3 drops sets
    Flat Dumbbell Fly 4 8 + 3 drops sets
    Machine Pec Fly 3 8 + 3 drops sets
    Superset with Pushups 3 Failure
    BICEPS

    Machine Preacher 4 x 8 + 3 drops sets
    Seated Dumbbell Curl 3 x 8 + 3 drops sets
    Cable Curl 3 x 8 + 3 drops sets

    I am mixing drop sets in to get as much blood as possible into the muscle. With the added carbs am getting some amazing pumps. Like to get my calories as high as possible without putting added bodyfat on. Still in lean bulk mode for 67 more days.

    I still have a few more spots available for my "Transformation Coaching" group starting February 8th. You can do this on anywhere in the world via Skype or conference call. Personal nutrition plan along with workouts and suggestions on supplements to take. I have been studying body transformation for a long time and I have been applying to myself the past 3 years. I show you the principles of what it takes. You just have to execute on the plan. If you are interested email me at chadjacksonfitness@gmail.com for more information.

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  19. #139
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    Caught a bit of a cold bug this week but have a great protocol that really stops it in its tracks and only lasts 2 days. I immediately put peroxide in my ears (yeah..sounds strange but look it up) 4 times per day. I start hitting garlic, Labrada GlutaLean (glutamine), vitamin C, and apple cider vinegar. I am about 90% today after getting this on Wednesday night.

    Still going very high on carbs this week at 600 carbs and filling out nicely. I will monitor my waistline and continue to go high this coming week and then cut back. Body is responding well right now but it will get used to it and I will become insulin resistant so will monitor. Good workouts this week switching it up. Also on these workouts all my reps are 4 second concentric lifts that is tough. The good thing about that is you don't have to go too heavy. Here were my workouts for Wednesday and Friday.

    Wednesday:

    Leg Extension 4 x 8 + 3 drop sets
    Hack Squat* (intention) 4 x 8 + 3 drop sets
    Lunge 4 x 20
    Leg Press* (intention) 4 x 20
    Seated Calf Raise 3 drop sets
    Standing Calf Raise 4 x 8 + 3 drop sets

    Thursday Rest

    Friday
    Wide Grip Assisted Pullup6 x 8 + 3 drop sets
    Supported Machine Row
    4 x 8 + drop sets
    Two-Arm Dumbbell Row* 4 x 8 + 3 drop sets

    TIP OF THE DAY:

    Make sure you block schedule your time before the week begins by making your food and also making sure you have time to workout. If you plan your weeks ahead of time, it makes it a lot easier to stay on track. Here was one from me today:

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  20. #140
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    Chad - I love your transparency. So much "professionals" hide behind social media in fear of giving away their secrets. You are doing it the right way!
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  21. #141
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    Thanks Kevin!
    Originally Posted by ISUKev07 View Post
    Chad - I love your transparency. So much "professionals" hide behind social media in fear of giving away their secrets. You are doing it the right way!
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  22. #142
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    I continue to make gains on the scale but definitely need to watch my waistline. I am going to take 18-20 weeks to prepare for my next show so it will be a slow and steady prep that will hopefully get me ready for my pro debut. I am really not too worried how I finish in the contest as much as wanting to bring my absolute best physique to the stage and doing it drug free. I will be competing with a younger group my first contest with some of the best physiques in the world. Some people might think I highlight being drug free too much but it is not a matter of bragging and making excuses or trying to make myself better than others out there. I highlight it because it is achievable. There are some competitors that take the shortcut route (which I don't look down on) but I do think you play a price down the line for doing this in one form or another.

    Also I want everyone to know I had 12+ years of pretty hard core lifting before I got really out of shape. Muscle memory played a big key in my transformation. Consistency day in and day out will get you where you want to go. Now, since I am so called "advanced" in my lifting, gains are smaller but they can be done at any age even in your mid 40's with the right nutrition and right stimulus in periodizing your lifting program.

    I am about 217 right now (220 with shoes on) and will probably not put too much more weight on. I have definitely put muscle on in this prep but you really don't know how much you have put on until you peel the bodyfat off. I am still in the 3900 - 4000 cal range last week and this week. Will be going back down to around 3500-3700 the next 2 weeks and having some high and low calorie days.

    Here was my workout on Saturday:

    Seated Side Laterals 4 x 8 + 3 drop sets
    Bent Over Lateral Raise 4 x 8 + 3 drop sets
    Cable Side Lateral 4 x 12
    Machine Shoulder Press 4 x 8 + 3 drop sets
    TRICEPS

    Triceps Cable Pushdown 4 x 8

    Lying Triceps Extension 4 x 8 + 3 drop sets
    Seated Machine Dip 4 x 15
    Two-Arm Cable Kickback 4 x 8 + 3 drop sets

    Workout on Monday:

    Incline Barbell Press4 x 8 + 3 drop sets
    Incline Machine Press 4 x 8 + 3 drop sets
    Flat Dumbbell Press 4 x 8 + 3 drop sets
    Dip or Machine Dip 4 Failure

    BICEPS

    Two-Arm Cable Curls 4 x 8 + 3 drop sets
    Barbell Curl 4 x 8 + 3 drop sets
    Incline Dumbbell Curl 4 x 8 + 3 drop sets

    TIP OF THE DAY:

    What is the key to a successful week? This>>>>>



    With my busy schedule, if I don't do this I have a very difficult time hitting my macro and calorie numbers. My clients who do this have the most success including this guy...

    This is one of my clients after 5 weeks in the 12 Bodybuilding.com Challenge. This guy makes all of his food before the week begins and gets his workouts in at 5 am in the morning. Like clockwork. Consistency day in and day out. I put together a plan for him but it is his consistency that has gotten where he is today. Looking forward to seeing what he looks like after 12 weeks.



    You can follow Kevin here.

    http://bodyspace.bodybuilding.com/ISUKev07/

    If you are interested in transformation coaching, I will be starting a new group in March. You can email me at chadjacksonfitness@gmail.com for more information.
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  23. #143
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    Much respect goes out to Kevin and his transformation.

    Thank you for busting your ass and proving that change is not only possible but great change is possible even in short periods of time..... if you're willing to make the hard choices.

    Also big shout out to Mr. Chad Jackson for sharing his story and experiences. Chad makes a very good point here. He was a very competitive athlete for YEARS!

    Our bodies never forget the hard work we put in, even if our food choices start to lack. Keep doing you Chad!!
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    Check out LABRADA @ http://www.bodybuilding.com/store/lab/lab.htm

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    Please feel free to email me regarding any questions about Labrada branded products.
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  24. #144
    Registered User soccerdad5's Avatar
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    Thanks brother!
    Originally Posted by CoachChuckD View Post
    Much respect goes out to Kevin and his transformation.

    Thank you for busting your ass and proving that change is not only possible but great change is possible even in short periods of time..... if you're willing to make the hard choices.

    Also big shout out to Mr. Chad Jackson for sharing his story and experiences. Chad makes a very good point here. He was a very competitive athlete for YEARS!

    Our bodies never forget the hard work we put in, even if our food choices start to lack. Keep doing you Chad!!
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  25. #145
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    Here were my workouts on Tuesday and Wednesday. I took off today. Legs two days in a row were tough. Needed the day off. Just grinding away:

    Tuesday:

    Underhand Grip Cable Row 4 x 8 + 3 drop sets
    One-Arm Dumbbell Row 4 x 15
    Overhand Barbell Row 4 x 8
    Wide Grip Pullups4 x 8
    Superset with Wide Grip Pulldowns 4 x 8 + 3 drop sets
    Stiff Leg Deadlift 4 x 8
    Seated Leg curl 4 x 15
    Lying Leg Curl 4 x 8

    Wednesday
    Squat 4 x 8

    Hack Squat 4 x 8 + 3drop sets
    Leg Press 4 x 8
    Superset with Leg Extension 4 x 8
    Calves
    Standing Calf Raise 4 x 8 + 3 dropsets
    45-Degree Leg Press 4 x 15

    Supplements got in this week and mostly sticking with solid protein. Will be out of town starting on Saturday so will have to prepare my food for the road.



    Tip of the day:

    When you don't want to workout or be in the gym. Here is my take on it: http://www.facebook.com/video.php?v=...r&notif_t=like
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  26. #146
    Registered User soccerdad5's Avatar
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    By the way, did a quick video on my food prep for the road when in a hotel. Even though it is the off season, I still prepare my food when I am on the road. Here is the video:

    www.facebook.com/chadjacksonfitness

    Doing a bit of catching up. My calories are still up . Approximate Calories: 4200
    Carbs: 590 g
    Protein: 243g
    Fats: 94 g

    My carbs are almost 600 and have had good pumps but do look "softer" (another words put some "fat" on). It was a good experiment. I don't know if it is age of me not being able to tolerate that many carbs or it is just normal because it is a lot. Will dial it back down this week and add more protein and less carbs.

    The 23rd is when Contest Prep Starts! Giving myself plenty of time to get ready. Here was my workout on Friday and Saturday.

    Incline Dumbbell Press 4 x 8 + 3 drop sets
    Incline Dumbbell Fly 4 x 8 + 3 drop sets
    Flat Barbell Press* (intention) 4 x 8 + 3 drop sets

    Cable Crossover 3 x 8 + 3 drop sets
    BICEPS
    Barbell Curl 4 x 8 + 3 drop sets
    Low Cable Curl-Reverse Grip 4 x 8 + 3 drop sets
    Seated Dumbbell Curl 4 x 20

    Saturday (Had to do a hotel workout--adapted with the equipment)

    Rear Delt Reverse Pec Fly 4 X 8 + 3 DROP SETS
    Two-Arm Cable Rear Lateral 4 X 15
    Seated Dumbbell Side Laterals 4 X 8 + 3 DROP SETS
    Dumbbell Shoulder Press 4 X 20

    By the way, I can't wait to see this guy again

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  27. #147
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    Haven't given an update in a few days. I was on the road in Phoenix. I had to adapt with my diet and workout. I had a hotel gym and my diet was all over the place because I had meetings from morning until night Sunday - Wednesday. Will get back on track the rest of the week. Will post my training this past week tomorrow.

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  28. #148
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    Here is the catchup thread. I was on the road last week in Phoenix for my national sales meeting from Saturday to Wednesday. Had a tough time staying on my macro track. In fact I came back on Wednesday and actually lost 2.5 lbs. I gained it all back after I came home this weekend. Ate "dirty" a few times. This week I had to adapt to the hotel gym but it was good enough to get some good workouts. This was a semi "deload" week for me but was still sore after some of my workouts so don't know if I treated it that way. The good thing is my joints don't hurt and my body feels pretty good overall.

    I told you my prep would start on the 23rd but I have decided to delay it one more week. I will be outlining my whole plan this coming up week. I am giving myself extra time this prep by prepping for about 23 weeks. This is a nice slow and steady prep where I will try to keep as much of the hard earned muscle I built in the off season.

    I will be posting my workouts and my macros next week. Labrada Nutrition saved me this week. I need to Meals replacement packets a bunch because I was so busy. Here was a pic from today. I am about 218 (about 30 lbs from where I competed at in July). I haven't gotten "fat" but definitely will need at least 20 weeks to get ready.

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  29. #149
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    This week is another high calorie week but in the 3,900 calorie range. My weight has holding pretty steady at 215. This looks like it will be my starting weight for prep. I came in around 190 last time so that means I will be dropping between 20-25 lbs in a 25-26 week period so it will be a very slow fat loss which will help me keep most of my muscle I put on. Don't really know how much muscle I have put on until I start to shed bodyweight and get down to contest conditioning.

    Since I will now be competing in the IFBB, I will be competing against bigger and more conditioned guys. One thing I will make sure I am doing is bringing in the best conditioning I can bring drug free. My last contests were okay but I could have been much more conditioned. I will also be working on posing a lot more. This is one thing I did not do very much. I will probably hire a posing coach to help me out and highlight the strengths that I have.

    I will post my diet and macros next week to where I start out in this prep. The great thing is I am at about 3,900 calories is my set point right now so will not have to go down to some crazy low calories and macros for this contest. I haven't had to suffer very much the past few contests because I started with my calories very high. I probably should have "suffered" a little bit because my conditioning was not the best it could have been looking back at it.

    You have to understand I have a crazy life. A full time high pressure job, 5 kids, kids activities during the weekdays (we take our son to practice 35 miles away in the middle of traffic 4 days per week), transformation coaching on the weekends and all kind of other stuff. I have a packed schedule but will still workout in the morning early and prepare all my meals on Sunday (weighed out and counted). If I can do this, you can to. It just takes a lot of discipline.

    Here were my workouts the past 2 days on Monday and Tuesday:

    Monday (shoulders and triceps)
    Bent Over Rear Dumbbell Laterals 4 8 + 3 drop sets
    Seated Side Laterals 4 8 + 3 drop sets
    One-Arm Cable Side Laterals 4 x 12
    Two-Arm Dumbbell Front Raise 4 x 20
    Reverse Grip Cable Pushdown 4 8 + 3 drop sets
    Overhand Cable Pushdown 4 x 12
    Close Grip Bench Press 4 x 8 + 3 drop sets

    Tuesday
    Quads and Calves
    Leg Extension 4 x 8 + 3 drop sets
    Superset w Leg Press 4 8 + 3 drop sets
    Bulgarian Split Squat 4 x 20
    Hack squat 3 x 8 + drop sets
    Leg press Calf Press 4 8 + 3 drop sets
    Seated Calf Raise 4 x 15 (slow)
    Bodyweight Standing Calf Raise 4 x 40

    I am a bit tired right now. I need to get better sleep. Hopefully this is what I will do tonight.

    Tip of the day:

    This picture was on @labradanutrition Instagram and thought it was appropriate.



    You will not get make any aesthetic improvements unless without eating good and that only comes from meal prep. This has been the key to my successful transformation. Week after week after week. You have to do this if you want to see transformation.
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  30. #150
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    Solid plan brother!

    Looking forward to seeing your macros!

    18 kcal / per body pound per day.... DIG IT!!
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