Cole Dreyer
Member
- Awards
- 0
My name is Cole Dreyer and it is my goal to be a total freak and a great competitive bodybuilder. I am not a freak yet and I have not yet competed because I have a lot of frame to fill out to truly be competitive, and I am not really even close yet, but that is going to change! I have been a long time lurker on many boards and have liked AM for a while and just recently decided to join and begin contributing.
My goals with this log are to:
1. Be apart of and add to this online community
Share much more than the x’s and o’s of bodybuilding - I want to give a look into my life
2. Share, spread and facilitate discussion on anything bodybuilding/training/fitness etc. I read a ton of articles and research a lot and love to write and share my thoughts regarding certain topics that interest me and so I plan to share such posts quite frequently. Writing little synopsis of things that I read helps me internalize it better and so when I post such things it's out of desire to help others learn and for myself to learn from others. It makes us all better.
3. Share videos of training and discussion on things as it pertains to bodybuilding and training.
I love bodybuilding and fitness and it is a huge component of my life. I work full time in the fitness industry as a director at an athletic performance training gym that is opening in September, an in person personal trainer and an online personal trainer/coach for physique consultation and transformation. My goal is to someday own my gym and work exclusively online as a bodybuilding prep coach with competitors.
I hold a B.S in Exercise Science and certification of ACSM E-CP.
The current plan of action:
1. Grow and grow a lot. Basically until I am rather enormous. I am 6’2 on the dot and currently roughly 243 first thing in the morning.
2. Recomp and diet as needed so as to not get overly fat. I am working with a coach so he is overseeing everything. It is very much a “we” partnership as we determine together what is most optimal and go for that. Very much a team effort BUT he is the bossman at the end of the day.
3. Once completing step two compete and then repeat step 1-2 until I am a freak and competing at a very high level.
This log will contain daily workouts and diet thoughts, comments and whatever else. It will also include various blogs, vlogs, pics and vids about me and my life as I like these logs to be much more then the "x's and o's" of training.
**I can't post pics yet because I don't have 100 posts yet but the moment I do I will post where I am at**
I currently have the pleasure of training solely at Rob & Danna Lynn Bailey’s Warhouse Gym which is a total blessing. Awesome hardcore bodybuilding gym that I certainly do not take for granted at all.
This is currently what I am doing for training
Training Protocol
SPLIT OVERVIEW
Chest and Arms Mechanical Stress Primary/Metabolic Stress Secondary
Back and Shoulders Mechanical Stress Primary/Metabolic Stress Secondary
Legs and Abs Mechanical Stress Primary/Metabolic Stress Secondary
REST
Chest and Arms Cell Swelling and Metabolic Stress Hybrid
Back and Shoulders Cell Swelling and Metabolic Stress Hybrid
Legs and Abs Cell Swelling and Metabolic Stress Hybrid
REST
Repeat
Diet Currently is this
Nutrition Protocol
Anabolic Emphasized Days (Utilized on Workout Days)
Meal 1:
12 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
48g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
400g Sweet Potato
Nutritional Breakdown
50g P, 80g CHO, 18g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
55g P, 40g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
25g carbs from Twizzlers, Rice Krispy Treats, OR Gatorade Powder
5-10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous stimulants
Miscellaneous nootropics
Miscellaneous pump ingredients
Nutritional Breakdown
N/A
Meal 5 - Intraworkout Meal:
*Minimum of 24oz Water Used
*Sipped between every other set if not every set
*Finishing drinking entire shake as you finish up your last exercise for the workout
50g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
50g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous pump ingredients
Nutritional Breakdown
50g P, 50g CHO, 0g F
Meal 6 - Immediately Postworkout Meal:
50g protein from Whey Protein Isolate or Hydrolyzed Whey
50g carbs from your favorite Sugary cereal or snack (keep this zero fat and keep the source consistent. Examples are corn flakes, twizzlers, etc.)
Nutritional Breakdown
25g P, 25g CHO, 0g F
Meal 7 - Second Postworkout Meal (1 hour after finishing your immediate PWO shake):
8 oz Chicken Breast
400g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
53g P, 80g CHO, 3g F
Meal 8:
6 oz Ground Beef (93/7)
1 TBSP Coconut Oil
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
35g P, 8g CHO, 26g F
Nutritional Breakdown
343g P, 330g CHO, 64g F
Recovery Days (Utilized On Rest Days)
Meal 1:
5 Whole Eggs
1 TBSP Red Palm Oil
2 cups of Spinach or Kale
Nutritional Breakdown
39g P, 9g CHO, 38g F
Meal 2:
8 oz Ground Turkey (93/7)
1 TBSP Coconut Oil
Nutritional Breakdown
42g P, 0g CHO, 23g F
Meal 3:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 20g CHO, 28g F
Meal 4:
8 oz Chicken Breast
1 TBSP Coconut Oil
Nutritional Breakdown
46g P, 0g CHO, 18g F
Meal 5:
5 Whole Eggs
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 38g F
Meal 6:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Nutritional Breakdown
216g P, 60g CHO, 190g F
You can also find me on various social media:
Facebook: Cole Dreyer
IG: coledreyer
YT: Cole Dreyer
I appreciate everyone who follows along!!
My goals with this log are to:
1. Be apart of and add to this online community
Share much more than the x’s and o’s of bodybuilding - I want to give a look into my life
2. Share, spread and facilitate discussion on anything bodybuilding/training/fitness etc. I read a ton of articles and research a lot and love to write and share my thoughts regarding certain topics that interest me and so I plan to share such posts quite frequently. Writing little synopsis of things that I read helps me internalize it better and so when I post such things it's out of desire to help others learn and for myself to learn from others. It makes us all better.
3. Share videos of training and discussion on things as it pertains to bodybuilding and training.
I love bodybuilding and fitness and it is a huge component of my life. I work full time in the fitness industry as a director at an athletic performance training gym that is opening in September, an in person personal trainer and an online personal trainer/coach for physique consultation and transformation. My goal is to someday own my gym and work exclusively online as a bodybuilding prep coach with competitors.
I hold a B.S in Exercise Science and certification of ACSM E-CP.
The current plan of action:
1. Grow and grow a lot. Basically until I am rather enormous. I am 6’2 on the dot and currently roughly 243 first thing in the morning.
2. Recomp and diet as needed so as to not get overly fat. I am working with a coach so he is overseeing everything. It is very much a “we” partnership as we determine together what is most optimal and go for that. Very much a team effort BUT he is the bossman at the end of the day.
3. Once completing step two compete and then repeat step 1-2 until I am a freak and competing at a very high level.
This log will contain daily workouts and diet thoughts, comments and whatever else. It will also include various blogs, vlogs, pics and vids about me and my life as I like these logs to be much more then the "x's and o's" of training.
**I can't post pics yet because I don't have 100 posts yet but the moment I do I will post where I am at**
I currently have the pleasure of training solely at Rob & Danna Lynn Bailey’s Warhouse Gym which is a total blessing. Awesome hardcore bodybuilding gym that I certainly do not take for granted at all.
This is currently what I am doing for training
Training Protocol
SPLIT OVERVIEW
Chest and Arms Mechanical Stress Primary/Metabolic Stress Secondary
Back and Shoulders Mechanical Stress Primary/Metabolic Stress Secondary
Legs and Abs Mechanical Stress Primary/Metabolic Stress Secondary
REST
Chest and Arms Cell Swelling and Metabolic Stress Hybrid
Back and Shoulders Cell Swelling and Metabolic Stress Hybrid
Legs and Abs Cell Swelling and Metabolic Stress Hybrid
REST
Repeat
Diet Currently is this
Nutrition Protocol
Anabolic Emphasized Days (Utilized on Workout Days)
Meal 1:
12 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
48g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
400g Sweet Potato
Nutritional Breakdown
50g P, 80g CHO, 18g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
55g P, 40g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
25g carbs from Twizzlers, Rice Krispy Treats, OR Gatorade Powder
5-10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous stimulants
Miscellaneous nootropics
Miscellaneous pump ingredients
Nutritional Breakdown
N/A
Meal 5 - Intraworkout Meal:
*Minimum of 24oz Water Used
*Sipped between every other set if not every set
*Finishing drinking entire shake as you finish up your last exercise for the workout
50g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
50g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
***ADDITIONAL (only if cleared with me and affordable in your budget)
Miscellaneous pump ingredients
Nutritional Breakdown
50g P, 50g CHO, 0g F
Meal 6 - Immediately Postworkout Meal:
50g protein from Whey Protein Isolate or Hydrolyzed Whey
50g carbs from your favorite Sugary cereal or snack (keep this zero fat and keep the source consistent. Examples are corn flakes, twizzlers, etc.)
Nutritional Breakdown
25g P, 25g CHO, 0g F
Meal 7 - Second Postworkout Meal (1 hour after finishing your immediate PWO shake):
8 oz Chicken Breast
400g Sweet Potato OR Rice (keep the carbohydrates the same amount)
Nutritional Breakdown
53g P, 80g CHO, 3g F
Meal 8:
6 oz Ground Beef (93/7)
1 TBSP Coconut Oil
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
35g P, 8g CHO, 26g F
Nutritional Breakdown
343g P, 330g CHO, 64g F
Recovery Days (Utilized On Rest Days)
Meal 1:
5 Whole Eggs
1 TBSP Red Palm Oil
2 cups of Spinach or Kale
Nutritional Breakdown
39g P, 9g CHO, 38g F
Meal 2:
8 oz Ground Turkey (93/7)
1 TBSP Coconut Oil
Nutritional Breakdown
42g P, 0g CHO, 23g F
Meal 3:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 20g CHO, 28g F
Meal 4:
8 oz Chicken Breast
1 TBSP Coconut Oil
Nutritional Breakdown
46g P, 0g CHO, 18g F
Meal 5:
5 Whole Eggs
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 38g F
Meal 6:
4 oz Sirloin Steak
200g Sweet Potato OR Rice (keep the carbohydrates the same amount)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Nutritional Breakdown
216g P, 60g CHO, 190g F
You can also find me on various social media:
Facebook: Cole Dreyer
IG: coledreyer
YT: Cole Dreyer
I appreciate everyone who follows along!!