uvawahoowa
Well-known member
- Awards
- 0
I've been pretty excited to start running this log. Many thanks to JD for being patient on my running this since I wanted to wait until after my wedding/honeymoon so I could get the most out of the stack. I tried to get bloodwork done before starting this stack, but my new doctor wouldn't do a test/free test/cortisol panel without specific symptoms warranting it. Bummer.
To give you some background, I competed in 3 bodybuilding comps this summer, the last one being 6/16. I have reverse dieted my way back up to ~3500 cals (will get into diet later). I lost a bit of strength during my contest prep, so the first goal for me is to recover that lost strength. I have gotten a little back over the last month or so, but with being out of town for two weeks and only having been eating over maintenance calories for a few weeks now I can only do so much. Now that I'm home and I can focus on diet and exercise I expect much more.
Diet:
Diet is 100% clean foods, macros currently at 350c/350p/95f with one day 400c/350p/95f For meals 2-6 I try to have at least 2 veggies, and at least one green veggie to keep fiber high and get in as many micronutrients naturally as possible. Protein is a little high in my diet right now, I'm working on addressing that and bringing it down to about 300g/day.
Sample day:
Meal 1
1 scoop whey
140g oats
2 whole eggs
5 egg whites
fish oil/cla
Meal 2
6 oz broccoli
6 oz tomato
2 tbsp natty pb
6 oz chicken
Meal 3 PWO Meal
525g Sweet potato
6 oz chicken
3 oz beets
3 oz spinach
Meal 4 Post workout meal
1.5 scoops whey
500g white potatoes
3oz chicken
Meal 5
6 oz broccoli
7 oz ny strip/sirloin/london broil steak
6 oz tomato
4 oz eggplant
Meal 6
3oz spinach
5oz beet greens
3oz beets
1 bell pepper
7 oz cod
4 oz eggplant
misc green veggies (celery, romaine, cauliflower, cucumber, collard greens, swiss chard, iceberg, etc. whatever I have around)
Training:
Training for this logging period will be 5 days lifting, 2-3 bodyparts per lift as follows:
Mon - AM HIIT Cardio | PM Back, Bis, Forearms
Tues - AM HIIT Cardio | PM Hams/Calves/Abs
Wed - Chest/Tris
Thurs - Abs/HIIT Cardio
Friday - Shoulders/Traps
Saturday - Quads/Calves
Sunday -off
Each session is 75-90mins, 4-5 exercises per large bodypart and 2-4 exercises per small bodypart, .5-2 minutes break in between sets. Cardio is 25 minutes - 5 tabata cycles on the elliptical with 1 minute at a moderate pace & resistance in between each cycle.
Injuries:
I have an old knee injury that affects me doing certain leg exercises from time to time. I have a cyst in the back of my knee, and sometimes I tweak it and it gets inflamed to the point where I can't do any exercise that involves leg extension. I've learned how to manage it, but that involves avoiding lunges all together and not going below parallel on squats or any squat variation.
Otherwise, I tweaked my back during contest prep and had to stop deadlifting. I have started back up again but not at the same weight as I was doing before. That will be another goal of mine to focus on is improving my squat and DL numbers
I will be starting dosing tomorrow with my morning lift of shoulders/traps. Here we go!
To give you some background, I competed in 3 bodybuilding comps this summer, the last one being 6/16. I have reverse dieted my way back up to ~3500 cals (will get into diet later). I lost a bit of strength during my contest prep, so the first goal for me is to recover that lost strength. I have gotten a little back over the last month or so, but with being out of town for two weeks and only having been eating over maintenance calories for a few weeks now I can only do so much. Now that I'm home and I can focus on diet and exercise I expect much more.
Diet:
Diet is 100% clean foods, macros currently at 350c/350p/95f with one day 400c/350p/95f For meals 2-6 I try to have at least 2 veggies, and at least one green veggie to keep fiber high and get in as many micronutrients naturally as possible. Protein is a little high in my diet right now, I'm working on addressing that and bringing it down to about 300g/day.
Sample day:
Meal 1
1 scoop whey
140g oats
2 whole eggs
5 egg whites
fish oil/cla
Meal 2
6 oz broccoli
6 oz tomato
2 tbsp natty pb
6 oz chicken
Meal 3 PWO Meal
525g Sweet potato
6 oz chicken
3 oz beets
3 oz spinach
Meal 4 Post workout meal
1.5 scoops whey
500g white potatoes
3oz chicken
Meal 5
6 oz broccoli
7 oz ny strip/sirloin/london broil steak
6 oz tomato
4 oz eggplant
Meal 6
3oz spinach
5oz beet greens
3oz beets
1 bell pepper
7 oz cod
4 oz eggplant
misc green veggies (celery, romaine, cauliflower, cucumber, collard greens, swiss chard, iceberg, etc. whatever I have around)
Training:
Training for this logging period will be 5 days lifting, 2-3 bodyparts per lift as follows:
Mon - AM HIIT Cardio | PM Back, Bis, Forearms
Tues - AM HIIT Cardio | PM Hams/Calves/Abs
Wed - Chest/Tris
Thurs - Abs/HIIT Cardio
Friday - Shoulders/Traps
Saturday - Quads/Calves
Sunday -off
Each session is 75-90mins, 4-5 exercises per large bodypart and 2-4 exercises per small bodypart, .5-2 minutes break in between sets. Cardio is 25 minutes - 5 tabata cycles on the elliptical with 1 minute at a moderate pace & resistance in between each cycle.
Injuries:
I have an old knee injury that affects me doing certain leg exercises from time to time. I have a cyst in the back of my knee, and sometimes I tweak it and it gets inflamed to the point where I can't do any exercise that involves leg extension. I've learned how to manage it, but that involves avoiding lunges all together and not going below parallel on squats or any squat variation.
Otherwise, I tweaked my back during contest prep and had to stop deadlifting. I have started back up again but not at the same weight as I was doing before. That will be another goal of mine to focus on is improving my squat and DL numbers
I will be starting dosing tomorrow with my morning lift of shoulders/traps. Here we go!