Today my diet was a little off, I meant to go to the grocery store last night. I ran out of eggs, so my Breakfast was missing a vital part of its nutrients, so I had to figure something else out.
7AM – Shake
9AM – Cardio
10AM – Breakfast – 1cup Oatmeal, 1 whole wheat toast, shake
12- Handful Raw nuts
1:30 – 1.5 chicken breasts, 1 lg sweet potato
3:00 – Workout
4:00 – Shake
6:30 – Dinner – 1.5 chicken breasts, either brown rice or sweet potato
9:00 – Late night snack – Protein only
Today was a great shoulder workout, last year I had a shoulder injury from throwing a ball. I am still extremly careful when I workout my shoulders, if I feel something start to pull or stretch I back off. This means when I workout my shoulders I really make sure I am contracting the muscles during the movement.
Front Cable Raise – 4sets of 10reps at 60lbs
Standing Lateral Dumbbell Raises – 4sets of 12reps at 30lbs
Upright Row – 4sets of 12reps at 105lbs
Rear Delt Rotation – 4sets of 12reps at 20lbs
Shoulder Press – 4sets of 12reps at 105lbs
I also wanted to give a big thank you to all of my friends on Facebook that are reading this blog. It means allot to me that you guys take the time to look at this.
Another great diet day, although I did cheat in the evening for dinner. I really don’t even like to have my one cheat meal a week, but I really didn’t have a choice. We were out of town and didn’t expect the trip to take as long as it did, so we stopped at Rubios. I had the grilled gourmet chicken tacos. I had them remove the sauce so it wasn’t as bad. So it was grilled chicken, cheese, bacon, and a corn tortilla. It was delicious, and well deserved.
7AM – Shake
9AM – Cardio Session 1
10AM – Breakfast 1cup Oatmeal, 5 egg whites, 1 whole egg
12 – Shake
1:30 – 2 chicken breasts, 1 med. sweet potato
4:00 – Shake
6:30 – Rubios as mentioned above
9:00 – Chicken Breast
I have been waking up really hungry, so I may get up late at night and have some sort of a healthy low carb, low fat snack. I will need to look into this.
Bodybuilders are frequently asked which bodypart is there favorite to workout, for me its all of them. I don’t think I have a least favorite. In the last couple of months I have noticed my upper chest was lagging so I made sure to give the upper chest a harder workout to bring them up, progress has been made almost to the point where I am happy with it.
Chest – 1warm up set flat bench – 150lbs at 15reps
Flat Bench – 4sets of 10reps at 205lbs
Dumbbell Flies – 4sets of 10reps at 40lbs
Cable Flies – 4sets of 10reps at 145lbs
Decline Bench – 4sets of 10reps at 175lbs
Overhead Cable Pulls (upper chest) 4sets of 10reps at 160lbs
I really felt good after this workout, I can begin to really see the definition starting to come through. I was hoping to see some striations in my chest, I am seeing a little bit but not as much as I would like. I am still early in the cutting game. So time will tell
I would love to hear from anyone out there, your questions comments are always welcomed. If you have any questions about what I’m doing or what you could do to get into shape I will be more than happy to help you. This is a passion of mine, I think that everyone that is able should excercise and control there diet. Please let me know what you guys think about what I am doing, I would also love to hear what your goals are. Drop me a comment on here!!!
Really trying to focus on my diet. When I was bulking I really didn’t do much diet research, I regret that now. The knowledge that I have now in regards to carb timing, foods that are better to eat certain times of the day. Has really helped me see some results, I have increased energy in the gym, and out of the gym. My vascularity is way up, you can begin to see the “road map” beginning to show up. My muscle seperation is beginning to come through, which is something I have never seen in myself before. Something that is truly amazing to me is that even though I am in a contest diet and I can see changes in my phyique I am not dropping weight on the scale.
7AM – Protein shake (tomorrow going to mix in some oatmeal) added carbs
9AM – Cardio Session
10AM – Breakfast – 1cup Oatmeal, 6egg whites, 1whole egg, 2 strips turkey bacon
12 – Protein Shake
1:30 – Tilapia, 1 med. sweet potato
2:30 – 3:30 – Workout
3:45 – After workout Protein Shake
5:30 – Cardio Session 2
6:30 – Chicken Breast, either brown rice or sweet potato
9:00 – Chicken Breast (keep carbs low before bed)
One way you can tell if you had a good workout is when you can’t move that bodypart. My biceps are killing me, I included a couple of single arm workouts to really get the pump going. My focus here is to stay injury free, by lowering weights and flexing the muscle at each rep you get an amazing workout without the risk of tearing something.
Biceps – Warm up- Cable Ez Bar Curl – 1set at 15reps at 40lbs
Preacher Curl – 4sets of 10reps at 60lbs
Concentration Curl – 4sets of 10reps at 30lbs
Hammer Curl – 4sets of 10reps at 30lbs
Reverse Curl – 4sets of 10reps at 36lbs
Single Arm Preacher Curl – 4sets of 12reos at 36lbs
Abs – Cruches 4 sets to failure also worked obliques.
Leg Raises – 4sets to failure
Today is way more controlled in my intake, I feel dialed in and that I am getting the hang of my new restrictions on my diet. We went out lastnight and I brought my meal and shake so I wouldn’t have to worry about what I was going to eat. It made things much easier for me knowing that I didn’t have to think about it.
7AM – Shake
9AM – Cardio
10AM- Oatmeal, 5egg whites and 1whole egg, 3 strips turkey bacon
12 – Shake
1:30 – Sweet Potato and Ground Turkey
3PM – Workout
4:30 – Sweet Potato and Turkey
6:30 – Tilapia with a carb not sure what yet
8:30 – Shake
9:30 – 10 late night snack not sure what yet.
The weeks are flying by, earlier in the year my attitude was pretty lax about competing. If I missed a workout I was upset but it was ok I still had time. Now I feel like if I miss a workout or a cardio session I won’t be ready. Its funny how the date seems to suddenly be right around the corner. Well today was back day, I also threw in some legs. I try to break my leg days up through out the week so I can hit each portion of the leg with full stregnth.
Back –
Pulldowns to front – 4sets of 10reps at 200lbs
Bentover Row – 4sets of 10reps at 105lbs
Reverse Grip Pull down – 4sets of 10reps at 185lbs
One Arm row – 4sets of 10reps at 50lbs
Lat Pulldowns – 4sets of 10reps at 165lbs
All of the above could have been heavier weights, but as I stated before concentrating on form and flexing the muscle at each rep give you more of a workout.
Quads – Leg Press – 4sets of 15reps at 205lbs
Hamstrings – Press – 4sets of 10reps at 105lbs (single leg)
I am enjoying this new diet more and more. Learning allot as I go, its amazing that simple diet change make a huge difference in my phyisque. One unexpected thing for me is that I really like tilapia, I thought I would gag the entire time.
7Am – Protein Shake
9AM – 9:30 Cardio Session #1
10AM – Breakfast – 1cup Oatmeal, 5 egg whites 1 whole egg, 4 slices turkey bacon
12 – Protein Shake
1:30 – Lunch – – 1.5 cups sweet potato, 10 oz ground turkey 97% lean mixed together (this is really good)
2:30 – 3:30 Workout
3:45 – Protein Shake
5:00 – Sweet Potato, Ground Turkey – will update after time passes
7:00 – Tilapia with Sweet Potato
9:00- Final Shake for the night
I want to limit my intake of protein shakes to 3, but today was a little off. I will correct and fix tomorrow. People are starting to tell me I look “bigger” and more vascular, which is cool. It means my diet is working.
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