Fitcopforlife's mini-cut with X Factor and Peak Beta
- 04-22-2011, 07:52 PM
Fitcopforlife's mini-cut with X Factor and Peak Beta
It's that time again!! After my competition I have still been hitting the gym hard but I have seemed to "fluff" up in some places that I am not fond of
Everybody always talks of the joys of competing and the hard core prep that we endure but fail to mention post contest can be brutal if you depleted your body too long. Some however can eat good the Monday after there show and all off-season, but I go into a binge that can last for 2 months. Don't get me wrong I still keep my protein to 275-300 gms and take my supplements but if I want a cheeseburger or pizza I do it.
So 6 weeks from today is time for the beach and I am going to get about 10-15 lbs of this "fluff" off, and what better way to do it is with my personal favorite X Factor and tingle free time released Peak Beta by Molecular Nutrition.
So enough of the small talk and time to work. The difference between what I call a mini-cut and contest prep for me is simple. Contest prep entails no cheating, I NEVER miss a workout or HIIT session, and my carbs never go beyond 150. My so called mini-cut is a quick cut of some problem areas and usually 6 weeks is great for me. Sometimes I might miss or juggle a few things around but everything should fit in nicely. During contest prep nothing changes, nothing is missed, and every meal is consumed.
Weekly spilts will show in the log and my diet will be:
Meal 1: 7 eggwhites 2 yolks 1 bowl of oatmeal
Meal 2: Protein Shake
Meal 3: Grilled chicken salad, 2 soft chicken wraps, or Half a roasted chicken sub
Meal 4: 6 oz Lean red meat 8 oz sweet potato
Meal 5: Protein Shake
Meal 6: Can of chicken green beans or broccoli
Meal 7: If hungry Tuna or turkey
Other supps: Multi: ON Opti-Men 3 a day
Pre w/o: CL White flood and Green Mag
Protein: 2 Favorites Gaspari Myofusion or of course Xtreme Formulations Whey
Beginning weight: 254
Goal weight: 240-242
Feel free to follow along and ask any questions along the way
- 04-22-2011, 07:54 PM
Great back w/o today worked on alot of lat pull downs and rowing movements. Not much else to note. Dosed 5 caps pre w/o XF and have had 2 Peak Beta and will be having 1 more tonight.
Cardio 30 minutes 4.6 speed
Military Press Smith
145 x 17
155 x 15
185 x 10
185 x 8
225 x 28
275 x 20
315 x 14
365 x 10
Rear,side,and front delt supersetted to failure with 40 lb db.
Nice solid shoulder w/o today. Dosed 5 XF pre w/o and 1 PB. White flood and green mag also downed 45 min pre. Nothing else much to note, tomorrow will be an off day and macro's will be off a little bit. My daughter is making my favorite peanut butter chocolate cake
Cardio: 15 minutes 4.6 speed 8.0 incline
I've never used the old school, so interested in the results.
No homo....we gonna get some secksy pics in here? Before and after?
Pretty good workout today killed some cardio and then hit some chest. My endurance was down a bit but the Peak Beta will be kicking in soon. I was out in the sun teaching at the firing range and sweated all day. Cardio wasn't such a good idea but I made it through. Food intake was right on spot and I drank plenty of water.
145 x 45 warmup
185 x 30
225 x 22 down a little lol, but can't gripe too much.
275 x 12
315 x 7
365 x 4
185 x 14
225 x 9
225 x 8
145 forgot how many til failure 3 sets
Today was a great arm w/o. Killed Bi's and Tri's and I am feeling the ArA pumps already which I have missed. I started off with dumbell curls,preacher curls, and cable curls. I then hit tri's and focused on good extensions really feeling the burn. No heavy lifting today just good isolated movements.
Dosed 5 XF pre w/o and have had 2 Peak Beta. Off days I forgot to mention I will be dosing 2-3 and playing with it a little.
Diet was great had 3 plain chicken soft tacos for lunch and my normal eggs,chicken and red meat meals throughout the day.
Cardio 15 min 4.6 speed
10 8.0 incline
5 min cool down
Sorry for the late updates, we have had some bad weather with tornadoes,hail,thunder,and rain here in East Tn. All is calm now and back to the gym. Yesterday was back here is the w/o/.
Lat pull down
170 x 18
180 x 13
190 x 11
205 x 8
170 x 16
180 x 14
190 x 11
200 x 9
210 x 7
Super setted HS ISO Front pull downs and HS Low Rows 6 sets total 90 lbs.
Great back w/o yesterday little rest between sets and the DOMS from arms and chest are setting in. I did cardio for 25 minutes and then got home and noticed the grass was finally dry enough to mow from the storms. That was a mistake because I was freaking killed after an hour from mowing and the previous w/o. Got through it and increased my protein for the night from all of the cals burned.
Weight is down 2 lbs already which is a plus.
Today was off, my daughter had a conference track meet and kicked butt. Daddy is proud 1 st in the 4 x 100 and 2nd in the 4 x 200 relays. Going to the regionals in a couple of weeks.
Tomorrow will be Shoulders and some cardio.
BM Military Press
170 x 22
180 x 16
210 x 13
220 x 12
250 x 9
Side DB delts
35 x 18
35 x 15
40 x 11
45 x 8
Front DB delts
30 x 16
30 x 13
35 x 10
35 x 8
BM Rear delt reverse pec deck
110 x 12
120 x 9
120 x 8
Cardio was 20 min treadmill 4.0 speed.
Had a heck of a shoulder w/o yesterday they are killing me today. The original is really starting to impress me, I have not had any joint pains as of yet and I can already tell in just a weeks time the leaning effects are taking on. Although I have just lost 2 lb's I am noticing some increased vascularity already in my calves and shoulders.
Today Sunday is off and tomorrow will be Chest.
Tonight was very mediocre at that, the place was packed and everyone must have been working chest. I jumped on the Smith and hit some incline and got 5 good sets. The flat bench finally cleared and I hit 4 sets on it starting at 185 and just working up to 275. I then supersetted some HS incline and peck deck so overall around 15 sets so not too bad. It just seemed everyone wanted to carry on a conversation and I got cold quick.
So since the w/o sucked I figured I would end with some lackluster cardio and got 10 minutes
Oh well maybe tomorrow will be better, oh yeah work also sucked today so that didn't help matters
Dosed 5 XF pre w/o and have had 2 PB.
Food intake was on spot and still have a meal before bed.
Yesterday was an off day and will be hitting Back and Bi's tonight. I hope to have some pictures by the first of next week for a 3 week mini review.
Back and Bi's
Awesome w/o today, the ArA pumps and massive DOMS are in full gear today. My chest is still sore from Monday's workout and my arms felt like they were going to explode tonight. Popped my my pre w/o and 5 XF and here's my lifts.
Alternating DB curls
40 x 17
45 x 14
50 x 10
60 x 7
65 x 23
85 x 17
105 x 12
125 x 6 Arms were swole by this point
BM Curl machine
100 x 13
110 x 9
110 x 8
115 x 6
Lat Pull Downs
160 x 15
170 x 12
170 x 10
180 x 7 1/2 lol
I then super setted Hammer Strength Front ISO pull downs and HS Low row for 4 sets a total.
20 total sets.....Nice!!!
Cardio: 4.6 speed 8.0 incline 10 min
4.6 speed 0 incline 15 min
Meals were right on today and also to note I can tell a big difference with the Peak Beta on my endurance during the super setting, usually after that many reps and sets I peter out at the end but I hung right in there.
Warmed up with 4 plates each side with around 22 reps. Used real good form and felt every rep.
Set 2:5 plates x 18
Set 3:6 plates x 12
Set 4:7 plates x 10
Set 5: 8 plates x 8
110 x 17
120 x 14
130 x 11
140 x 9
140 x 8
all these were good deep reps and couldn't remember the totals
Legs are jello, tonight was perfect, the gym was empty and I was in the zone. Popped my WF and 5 XF pre w/o and was ready to go. This was a real intense training session with little rest I was done in an hour. Down 1 more lb for a total of 4 which is perfect.
Just about done with bottle #1 and am really noticing the effects particularly this week.
I did a cycle of XFA and the whole time took 5 caps PWO and never noticed a pump strength gains yes but no increased pump or doms. J/w HoW many grams protein do you eat a day?
Works been crazy for me too. Call offs daily... Been working 12-16 hours and double backing all week. Sux ass but is good money lol
Yesterday was Shoulders and Tri's and I had a great workout. I didn't keep up with the numbers but here is what I did.
Military press 5 sets
DB side delts 3 sets
DB Front delts 3 sets
Nosebreakers 4 sets
rope extensions 4 sets
Cardio 25 minutes Treadmill.
Sunday-Off HAPPY MOTHER'S DAY To all those mom's out there.
2 1/2 weeks in so I thought I would post up some pics. Already feeling leaner but not dropping much on the scales. 3 lbs total. Diet was off and on this weekend with cookouts and drunk a couple beers Saturday night.
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