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  1. #1
    Registered User soccerdad5's Avatar
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    Soccerdad's Journey to 1st NPC Physique Show - Diet & Training Log

    Goal

    I want to compete in my first physique competition by the age of 45. I decided to speed this up a bit (just decided on Wednesday) and compete a few years earlier on July 13th, 2013 (in less than 4 weeks) in the GASP-NPC Branch Warren Classic in the masters division and place in the top 3 (yeah a stretch goal but WHY NOT). I have never competed in a physique competition so I thought it is time to "cease the day" (Carpe Diem)!

    Background

    I am a 42 year old marketing director for a health care company that was not always in great shape. I came from an athletic background (played D1 soccer in college on a scholarship) but did not make fitness/health my priority when I took an 8-6 job. My excuse is I traveled a lot and I worked too many hours to put fitness/health as a priority. After my father's health started to deteriorate, I analyzed my own life. I thought if I continue to do what I am doing, I would not be living a good quality of life in my future years enjoyed my kids and someday grandkids. I decided last year to enter the 2012 Dymatize Elite Ambition 12 week challenge as a motivation to get back into shape. I actually won the contest which shocked me. I actually thought there were a lot of better transformations than me but it was a very humbling proud moment and really helped me get where I am today (read the detailed story and my plan here: Chad Jackson Wins 2012 Dymatize Elite Ambition Challenge! (http://www.bodybuilding.com/fun/chad...challenge.html )

    See transformation from last year (after 12 weeks): Before and After (Transformation Contest 2011).jpg



    I hired a coach this week and he has me on a a diet and workout plan starting tomorrow all the way up to the competition. I have also been getting some great tips from some of the members on BB.com (especially from KnowstheSky and TroyGuy).

    I will be giving my diet journal (total calories - grams of protein, carbs and fat) per day as well as an example of the meals I am eating (this will be the key to my success these last 4 weeks). I will also let everyone know what supplements I am taking. For my workouts I won't be giving too much detail other than body parts for the day and the detailed cardio sessions.

    I am currently 195 lbs at around 8% BF and need to probably get in the 190 or below (6% BF) to come in my best.

    All of this will be starting on Monday. I doing this for accountability as well as hopefully being able to help others on their journeys. I also want to do this PED free so I can show what you can do with your God given potential. I am sure "life will happen" the next 4 weeks so I will keep everyone in the loop on that as well as roadblocks I am running into. Should be fun and hope to keep inspired and entertained along the way. I would love to hear some of your feedback and advise also. It will make everyone better on this forum. I truly believe God has a plan and a purpose for each one of us (Jeremiah 29:11). We just have to find what that purpose is.

    I am cooking all my food for the week now so talk to you tomorrow and every dad on this forum HAVE A HAPPY FATHER'S DAY!

    Here is what I look like as of this week (6-15-13): 6-15-13 Boardshorts.jpg
    Last edited by soccerdad5; 06-16-2013 at 02:56 PM.
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  2. #2
    Registered User jonnyboy44's Avatar
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    Good luck with the comp, Looking good. Im in .
    My workout journal

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=148017503&welcome=true
    http://www.myfitnesspal.com/food/diary/jonthetrain
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  3. #3
    Bloody but unbowed fittofattofit's Avatar
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    You made a huge transformation in 2012 in just 12 weeks and you've taken that a quantum leap further to get where you are now. You look great --- you've got great muscularity and balance and you look very lean. Why not take it that next step?
    Good luck with the show. Looking forward to the updates on the way!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #4
    Registered User soccerdad5's Avatar
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    6/17/13-- First day into the journey

    6/17/13

    Cooked all my food last night. My coach (just hired him) put me on some new foods so took me a little longer to cook than I wanted. I will have a more efficient system to cook next week. Here were some pics from the cooking.

    2013-06-16 15.43.54.jpg2013-06-16 15.25.17.jpg2013-06-16 15.17.38.jpg

    I have been cooking all my foods on Sundays (takes about 2 hours..took 3 hours last night) and it has helped greatly. In fact, I really believe it has been the key to my success. I told my wife I would be eating my own food for dinner (this is a first). She usually cooks very clean so it is pretty easy to eat what she cooks but I will have to get very strict the next 4 weeks.

    I went to bed at 11:30 pm last night. I need to get to bed earlier. I get up at 4:45 am M-F and run to the gym ( 7 min run/jog- 15 min round trip) getting there by 5:15 am to start my workout. I am good and warmed up after the run. The only thing I have to do is warm up my shoulder. This week I will be lifting Monday (Chest/Tris), Wednesday (Back with a deadlift focus), Friday (Shoulders) and Saturday (Legs). This is a brand new set up for me with less volume. I will be increasing my sets the next 2 weeks. I went from a 6 day lifting week with arms being a focus one day to a 5 day setup without arms. This week, I will also be doing cardio HIIT for 2 sessions a week (Tuesday & Thursday). I have been doing 2 HIIT sessions the past 3 weeks.

    Weight Training Day

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    2 scoops Whey Protein
    1 cup rolled oatmeal
    8 oz (1 cup) Unsweetened Almond Milk


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2140
    Carbs: 157g
    Protein: 244g
    Fats: 60g

    Workout:

    I had a great chest day even though my bench press felt a little weak. Rested about 2 minutes between sets. The workout was less volume than I am used to(only 13 sets) but I cranked up the intensity. Looking forward to the HIIT tomorrow. I will be getting to sleep earlier tonight and also be taking melatonin and calcium. I have had a tough time getting sound sleep when I have been on this cut.

    I will leave you with a quote from Jon Gordon:

    “Everyone wants to DO what the great ones do but very few are willing to do what they DID to become great. “
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  5. #5
    Registered User soccerdad5's Avatar
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    6/18/13-- HIIT Cardio and Abs Day

    6/18/13

    Hit all my macros yesterday. I had a very good energy level yesterday. The concerning thing is I am down to 193 (3 lbs overnight) but did gain a 1 lb on Monday after a father's day dinner. I will have to monitor this one the rest of the week. Wouldn't it be great if I could diet up the last two weeks? I am still having a tough time sleeping. Got up at 3:45 am and couldn't go back to sleep so just got up and did some work.

    Just finished my HIIT workout. Have added some side bends on the back extension bench and I cannot believe how sore my obligues are after Sunday's workout. I probably needed to have some obligue workout all along.

    HIIT Cardio

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    6 oz Tilapia
    3 Cups raw broccoli/cauliflower (need mustard on this one)
    2 oz Avocado


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2060
    Carbs: 130g
    Protein: 244g
    Fats: 60g

    Workout:

    HIIT training day on the elliptical. 10 minute interval of 15 sec all out and 45 sec recovery. with 5 minute warmup and 5 minute cool down. Did 9 sets of abs after HIIT. All my food is cooked. I should stay on track today.

    I will leave you with a quote from Jim Rohn:

    If someone is going down the wrong road, he doesn’t need motivation to speed him up. What he needs is education to turn him around.
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  6. #6
    Registered User soccerdad5's Avatar
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    Originally Posted by jonnyboy44 View Post
    Good luck with the comp, Looking good. Im in .
    Originally Posted by fittofattofit View Post
    You made a huge transformation in 2012 in just 12 weeks and you've taken that a quantum leap further to get where you are now. You look great --- you've got great muscularity and balance and you look very lean. Why not take it that next step?
    Good luck with the show. Looking forward to the updates on the way!
    Thanks for the encouragement guys. Should be an interesting journey. Let me know what else you want to see from my posts.
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  7. #7
    The Pump is the Cure DocJekyll's Avatar
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    wow - nice transformation there. Sub'd

    What kind of HIIT do you usually perform and for what duration?
    Also, I am really impressed at your chest development. Forget about the before shot - from the final contest pic to the recent photo your chest has really come in. What kind of chest routine are you doing and what is your split like?
    Last edited by DocJekyll; 06-18-2013 at 06:28 AM.
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  8. #8
    Registered User soccerdad5's Avatar
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    Thank you. I do HIIT on the elliptical. Don't do sprints or do the treadmill (too tough on knees and don't want to pull a hamstring). The past 3 weeks I did 5 min warmup at level 12 then 10 sets 15 sec all out at level 20 then 45 sec at level 8. I did one week where I did 30 sec sprint at level 18 and 1 minute recovery at level 8. This week I have started with a 5 min warm-up then 15 sec sprint at level 20 then a 45 second recovery at 8. I do 5 of these then do a 5 min LISS then do one more set of 5.

    I appreciate the feedback on my chest. This bodypart was definitely lagging. I didn't do too much special other than make sure I did chest at the first of the week on Mondays and really concentrated on contracting the chest during the exercise. I didn't do this before and really believe I had shoulders and tris take over. I did change my routine up every week. New exercises and amount of reps(5 reps, 12-15 reps, 8-12 reps and 20 reps).
    Originally Posted by DocJekyll View Post
    wow - nice transformation there. Sub'd

    What kind of HIIT do you usually perform and for what duration?
    Also, I am really impressed at your chest development. Forget about the before shot - from the final contest pic to the recent photo your chest has really come in. What kind of chest routine are you doing and what is your split like?
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  9. #9
    The Pump is the Cure DocJekyll's Avatar
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    Great information. Thanks for sharing.

    How many day per week with the HIIT?
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  10. #10
    Registered User soccerdad5's Avatar
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    Just 2 days right now. I hear people say HIIT doesn't burn up muscle but too many sessions will. We will see if I increase it the last weeks coming up to the contest. With the weight loss I am having, I probably will not increase but we will see. I will post a pic on Saturday.
    Originally Posted by DocJekyll View Post
    Great information. Thanks for sharing.

    How many day per week with the HIIT?
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  11. #11
    Registered User soccerdad5's Avatar
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    6/19/13-- Loved Deadlifts today!

    6/19/13

    My diet was spot on yesterday thanks to all the cooking on Sunday. I am actually really liking cauliflower (never thought I would say that. Still not sleeping great. Took calcium but didn't take melatonin last night. Probably will do it today.

    Weight Training Day

    Workout:

    I had an awesome back work out. 7 minute jog up to the gym. Worked up good sweat. Started out with 5 x 5 of deadlifts. Just felt great. Finished off with 2 back exercises and 2 bicep exercises. I will increase sets next week. Rested about 2-3 minutes between sets. Finished off with 3 sets of calves. Jogged home (5 min jog).


    Diet is same as Monday. Lifting days are same diet. Will carb up on Saturday. Hope my coach let's me carb up more than 1 time per week next week. I am down to 193 with 3 weeks left (yikes)

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in with BCAA (the BCAA is different)

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    2 scoops Whey Protein
    1 cup rolled oatmeal
    8 oz (1 cup) Unsweetened Almond Milk


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2140
    Carbs: 157g
    Protein: 244g
    Fats: 60g


    Challenge is the pathway to engagement and progress in our lives. But not all challenges are created equal. Some challenges make us feel alive, engaged, connected, and fulfilled. Others simply overwhelm us. Knowing the difference as you set bigger and bolder challenges for yourself is critical to your sanity, success, and satisfaction.

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  12. #12
    The Pump is the Cure DocJekyll's Avatar
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    Originally Posted by soccerdad5 View Post
    Just 2 days right now. I hear people say HIIT doesn't burn up muscle but too many sessions will. We will see if I increase it the last weeks coming up to the contest. With the weight loss I am having, I probably will not increase but we will see. I will post a pic on Saturday.
    yes. I tend to agree with this. I use it twice a week as well. Although there was a period of time when I was incorporating it into my rest periods during my weight sessions. It was brutal; but worked. I got cut up pretty nicely. I assume you are losing weight mostly from your deficit. You look well on your way.
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  13. #13
    Registered User soccerdad5's Avatar
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    Originally Posted by DocJekyll View Post
    yes. I tend to agree with this. I use it twice a week as well. Although there was a period of time when I was incorporating it into my rest periods during my weight sessions. It was brutal; but worked. I got cut up pretty nicely. I assume you are losing weight mostly from your deficit. You look well on your way.
    I am losing weight because of my deficit but I have also cut out rice and have gone with mostly vegetables for my carb source. I do have oatmeal on my workout days. If I lose too much this week might need to add a refeed day in the week.
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  14. #14
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    6/20/13 -- HIIT Day with Chest Cold

    6/20/13

    Hit all my macros yesterday. Came down with a chest cold but fighting through it. I am down another pound today to 192. Emailed my coach and he told me to stay the course and if we needed to we would make adjustments next week. I will have to monitor this one the rest of the week. Woke up late (5:30 am) today because I didn’t set my alarm. First time in 6 months I have done that but glad I did it. I actually got 7 hours of sleep which is the most in 3 months.

    Just finished my HIIT workout. Have added some bridges to my ab routine and love it. I probably needed to have some obligue workout all along. Hopefully can shape this up the next 3 weeks.

    HIIT Cardio

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout
    1 cup of coffee with 5 g of creatine mixed in with 5 g of BCAA’s

    Meal 1 (after workout)
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    4,000 mg Vitamin C, Multi-Vitamins (increased because of chest cold), Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    6 oz Tilapia
    3 Cups raw broccoli/cauliflower (need mustard on this one)
    2 oz Avocado


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2060
    Carbs: 130g
    Protein: 244g
    Fats: 60g


    Workout:

    HIIT training day on the elliptical. 10 minute interval of 15 sec all out and 45 sec recovery. with 5 minute warmup and 5 minute cool down. Did 12 sets of abs after HIIT with bridge exercises. All my food is cooked. I should stay on track today.

    I will leave you with a quote from Albert Einstein:

    “Only a life lived in the service to others is worth living.”
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    6/21/13-- Gym employee really set me off today

    6/21/13

    My diet was spot on yesterday but still recovering from a cold. Took GABA and melatonin last night. Had a tough time falling asleep. I heard that is what GABA does. I might not be taking GABA tonight. I have a very busy day at work today but it is FRIDAY! The reason that I have been posting my diet is IT IS THE MOST IMPORTANT PART OF BODY TRANSFORMATION. If you don't have your diet together, you might as well say I am not going to worry about transforming my body. I will post some pics on Saturday.

    Weight Training Day

    Workout:

    Emphasis on shoulders today. 7 minute jog up to the gym. Worked up good sweat. Started out with 5 x 5 of military press. I cannot believe how better my shoulder has gotten. If you haven't tried proteolytic enzymes, try them! I really believe this has been the key to my 1 year old shoulder problem getting better. Finished off with 2 back exercises and 2 bicep exercises. I will increase sets next week. Rested about 2-3 minutes between sets. Finished off with 3 sets of calves. Jogged home (5 min jog). On a side note, I had a morning gym manager tell me not to slam the calf machine down. I did not slam the calf machine down and I have not seen him correct anyone else. I have been going to this gym for 7 years and was one of the first members and I got corrected by a 22 year old gym manager. To say I was p***** is an understatement. I am going to pray for that guy because this one eats me up. I wish he would have told me that at the beginning of my workout and I would have had so much more intensity. Oh well....


    Diet is same as Monday and Wednesday. Lifting days are same diet. Will carb up on Saturday. Hope my coach let's me carb up more than 1 time per week next week. I am down to 192 with 3 weeks left. I really think I am going to be shredded in 3 weeks.

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in with BCAA (the BCAA is different)

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    2 scoops Whey Protein
    1 cup rolled oatmeal
    8 oz (1 cup) Unsweetened Almond Milk


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2140
    Carbs: 157g
    Protein: 244g
    Fats: 60g


    [b}Quote for the day:[/b]

    If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much.

    Jim Rohn
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    Weight training Day and hang out with kids at pool & go to Houston Dynamo soccer game

    Weight Training Day-Legs

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)


    Meal 1 (BEFORE workout)
    10 g of BCAA's
    2 scoop of Whey Protein
    1/4 dry Steel Cut Oats w/ Stevia
    16 natural almonds

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in


    Meal 2
    3/4 Cup of Egg Whites
    2 Whole Eggs
    4 slices of Ezekiel Bread (Loved eating this!)

    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)
    1/4 cup of oatmeal

    Meal 4
    Meat, Chicken: 6 oz (measured cooked)
    Green Beans: 55g (1/2 Cup)
    Almonds 10g
    Rice (COOKED): 75g (1/2 Cup)
    Rice Cake: 1 Whole


    Meal 5
    6 oz Chicken breast
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2540
    Carbs: 250g
    Protein: 250g
    Fats: 60g


    Workout:

    Woke up at 191 (wow!!--probably losing too much weight but when I was at 196 on Sunday I was carbed up so we will see what I weigh tomorrow.) Woke up fairly early and ate breakfast. First time in a while I have done this before breakfast. It is refeed day so pretty "pumped" about that. I had a great squat workout. Squats today. One thing that used to hurt like crazy was my left shoulder when I started squats. It would take time to stretch it out. I have had no problem now and all I can attribute it to is proteolytic enzymes. They are amazing!

    Tried to do 5 x 5 squats of 405. 1st set only got 3 x 405. My hip started to hurt. Backed down the weight to squatting 4 sets of 5 x 375 which was manageable. Rested about 2-3 minutes between sets. Did 6 sets of legs after this squat session. Loved doing dumbell stiff leg deadlifts. I will be submitting my diet and my numbers to my coach after today. I will post my pics later.

    Ran into a guy at the supplement store that is thinking about competing in the Branch Warren Classic like me. I told him he should go for it. It would be his first show and he would be in the masters division with me. I will be hanging out by the pool with the kids today and then go to a Houston Dynamo soccer game with friends. Should be a great day!

    I will leave you with a quote from actor, Will Smith:

    “Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too."
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    6/20/13 -- Rest and Reflection Day

    6/23/13

    Hit all my macros for the week. I am down to 191. I have a well deserved rest day today. I went to church, cooked all of my food and then cooked for my family (9 members including my mom and dad). I cooked an incredible roast on my Char-Broil's The Big Easy Oil-less Infrared Turkey Fryer. If you haven't ever tried one of these they are amazing. I cook all of my turkeys, cornish hens and roasts in this thing. This way better than a turkey fryer with peanut oil and a lot easier to clean up as well as much safer. Well worth the money. Unfortunately I only had a couple of bites because I wanted to stay on my eating plan.

    I sent my coach my stats for the week and he is upping my carbs a bit. I made all of my food today but it was a bit chaotic again. I just need to have a system and stick with it so I can only spend 2 hours cooking. The good thing is I am set and it is going to be a very busy week as far as business is concerned. I will have 2 business meals during the week so I will have to see how I will deal with both of these.

    I reflected on this week and it was a very successful week as far as the diet and workouts for being prepared for the NPC show on July 13th. I do believe I need to get sub 190 to be in great condition and need to start practicing my poses. I heard this is the the thing that most of the "rookies" have a hard time with. Will be practicing starting this week. I have 3 weeks to get there.

    I also reflected on having more balance to preparing for this contest. For instance, can I figure out how to eat the same food as my family during dinners? Can I do this contest and put God and my family first in front of this? I think I can, it will just take a lot of preparation during the week. My energy level is incredible right now! Really love how I am feeling. Hope I can keep this going for the next 3 weeks.

    Had a weird thing happen to me at the pool yesterday. I was laying out by the neighborhood pool and a lady pulls up her chair a few inches away from me. Then she starts following me around the pool. Every time I look up she seems like she is there. Anyway, told my wife about it. Really wacky.

    I did not work out today but my legs are very sore from heavy squats. Really love my workout routine.



    Wake Up
    1 cup of coffee w creating(200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)


    Meal 1 (after workout)
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    4,000 mg Vitamin C, Multi-Vitamins (increased because of chest cold), Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    6 oz Tilapia
    3 Cups raw broccoli/cauliflower (need mustard on this one)
    2 oz Avocado


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2000
    Carbs: 115g
    Protein: 250g
    Fats: 60g


    Workout:

    REST DAY

    Quote of the day:

    “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

    - Mark Twain

    Pics from yesterday (yeah I know...I need help posing..working on it this week):


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    Great consistency on your diet and it's good to see that you're not going 'no carbs'. So if I'm right, then you're sticking to 250P, 60F and having one modest re-feed per week. It shows in the pic .... you're looking leaner and sharper in the week since you started the log

    Impressive squats at 375 x 5 x 5
    What sort of weights do you lift for your deads and bench pressing?
    Were you lifting that heavy before you did the transformation last year?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    6/17/13--Thank you God for Monday

    6/17/13

    It is Monday! Cooked all my food last night. I am still not very efficient cooking but I also had to cook for 9 people last night. I cooked the absolute best roast ever. If you ever are thinking about frying a turkey or making a very healthy rotisserie chicken you have to get Big Easy TRU-Infrared Oil-Less Turkey Fryer. One of the best investments I have ever made. You just throw the piece of meat in there with no oil and in an 1-2 hours it is done. I have a turkey fryer with peanut oil and this actually does a BETTER job.




    I weighed in 1 lb more today but I am not worried about it. I looked in the mirror and thought I might have lost more weight. I will monitor this week. My coach saw my results last week and upped my carbs per day by 30 grams (love carbs). I went to bed at 11:15 pm last night. As I said last week I need to get to bed earlier. I felt awesome after lifting. Listened to praise music on the way back and saw an incredible orange sky. [b]Thank you God for this day![b]
    Weight Training Day

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout (been doing this for 6 months)
    1 cup of coffee with 5 g of creatine mixed in

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    2/3 cup of blueberries
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower (we will see if I can do this...)
    2 oz Avocado
    2/3 cup of blueberries


    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    2 scoops Whey Protein
    1 cup rolled oatmeal
    16 oz (2 cup) Unsweetened Almond Milk
    2/3 cup blueberries


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    [b]Approximate Calories: 2260
    Carbs: 180g
    Protein: 250g
    Fats: 60g

    Workout:

    I did chest and tris tonight concentrating on heavy bench (4 x 4). Did 12 sets after this.

    Instead of a quote I will leave you with this from Jesus is Calling Today. It really spoke to me. I will post my pics in another post.

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  20. #20
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    Looking on point. I'll be following along!
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    Originally Posted by soccerdad5 View Post
    6/23/13

    Hit all my macros for the week. I am down to 191. I have a well deserved rest day today. I went to church, cooked all of my food and then cooked for my family (9 members including my mom and dad). I cooked an incredible roast on my Char-Broil's The Big Easy Oil-less Infrared Turkey Fryer. If you haven't ever tried one of these they are amazing. I cook all of my turkeys, cornish hens and roasts in this thing. This way better than a turkey fryer with peanut oil and a lot easier to clean up as well as much safer. Well worth the money. Unfortunately I only had a couple of bites because I wanted to stay on my eating plan.

    I sent my coach my stats for the week and he is upping my carbs a bit. I made all of my food today but it was a bit chaotic again. I just need to have a system and stick with it so I can only spend 2 hours cooking. The good thing is I am set and it is going to be a very busy week as far as business is concerned. I will have 2 business meals during the week so I will have to see how I will deal with both of these.

    I reflected on this week and it was a very successful week as far as the diet and workouts for being prepared for the NPC show on July 13th. I do believe I need to get sub 190 to be in great condition and need to start practicing my poses. I heard this is the the thing that most of the "rookies" have a hard time with. Will be practicing starting this week. I have 3 weeks to get there.

    I also reflected on having more balance to preparing for this contest. For instance, can I figure out how to eat the same food as my family during dinners? Can I do this contest and put God and my family first in front of this? I think I can, it will just take a lot of preparation during the week. My energy level is incredible right now! Really love how I am feeling. Hope I can keep this going for the next 3 weeks.

    Had a weird thing happen to me at the pool yesterday. I was laying out by the neighborhood pool and a lady pulls up her chair a few inches away from me. Then she starts following me around the pool. Every time I look up she seems like she is there. Anyway, told my wife about it. Really wacky.

    I did not work out today but my legs are very sore from heavy squats. Really love my workout routine.



    Wake Up
    1 cup of coffee w creating(200 mg caffeine)
    20 g of BCAA's w quart of water
    6 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)


    Meal 1 (after workout)
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    4,000 mg Vitamin C, Multi-Vitamins (increased because of chest cold), Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    6 oz Tilapia
    3 Cups raw broccoli/cauliflower (need mustard on this one)
    2 oz Avocado


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2000
    Carbs: 115g
    Protein: 250g
    Fats: 60g


    Workout:

    REST DAY

    Quote of the day:

    “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

    - Mark Twain

    Pics from yesterday (yeah I know...I need help posing..working on it this week):


    Subbed...great changes!!!

    I so wish I had your metabolism.......sigh
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    If a guy's working harder than me - doing more than me - he fking well deserves to beat me.

    Simple plan.

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  22. #22
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    Thanks for the feedback. I am sticking 250P, 60F and increased carbs a bit this week to 180 during lifting days. I am sticking with 1 refeed per week on Saturday (leg day). I went very low carbs on the 12 week Dymatize transformation challenge and it was a big mistake. Yeah, I did win the contest but I could have looked a lot better if I didn't drop carbs immediately.

    I am not "strong" but I was incredibly weak when before the Dymatize challenge. I couldn't even bench 10 x 135 and couldn't really squat 10 x 225. Strength has increased over time but I am careful because I have had some shoulder injuries in the past that have gotten better. Deads last week were 5 x 5 275 and bench were 5 x 5 205 lbs. Hope to increase the weight over time but need to make sure this shoulder is good. By the way, proteolytic enzymes have helped the inflammation and scar tissue greatly. There is some controversy in if they work but my brother had debilitating inflammation in his body but is now pain free from proteolytic enzymes.

    Originally Posted by fittofattofit View Post
    Great consistency on your diet and it's good to see that you're not going 'no carbs'. So if I'm right, then you're sticking to 250P, 60F and having one modest re-feed per week. It shows in the pic .... you're looking leaner and sharper in the week since you started the log

    Impressive squats at 375 x 5 x 5
    What sort of weights do you lift for your deads and bench pressing?
    Were you lifting that heavy before you did the transformation last year?
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    6-24-13 - Life happens

    I picked up a chest cold last week and today at noon I went down. Very achy and coughing up yellow phlegm. I am very weak right now. Ate some pho chicken noodle soup wo much noodles and now at home downing oil of oregano drops , acidophilus , garlic pills, proteolytic enzymes, massive vit c and will be going to bed early.

    Been getting 5-6 hrs of sleep which caught up with me . Lots of DOMS in my legs from leg workout on saturday. Will be going to bed early tonight. I am probably not going to do cardio tomorrow. I cooked all my food on Sunday so my diet should be on point other than the pho soup tonight. Will need to peel back my cals tomorrow.

    Life happens...now what am I going to do about? Pray and face the challenge. Life is boring without challenges anyway.


    Pho chicken soup w extra chicken


    eaten bowl


    Supplements taken to get well
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    Love to hear your tips. I see you as a guy who has a lot of wisdom on this forum.
    Originally Posted by yakabebe View Post
    Subbed...great changes!!!

    I so wish I had your metabolism.......sigh
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  25. #25
    Registered User soccerdad5's Avatar
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    6/25/13-- Sick and looking to rebound

    6/25/13- Tuesday

    Around 1 pm yesterday I started to go down. I started to feel weak and just feel awful. I still feel bad today. Fever, very achy, coughing and weak. I am going to the doctor later to see if it is Flu B. Hope to rebound soon. Hope to workout tomorrow morning but that might be overoptimistic. Will continue to take proteolytics, Vit C, garlic, zinc and oil of oregano. I haven't taken any ibuprofen because I want my immune system to fight this thing. I have a huge week at work where I need to make 5 presentations to our sales leadership in our company. I need to be at least 50% tomorrow to give the presentations.

    "Life happens" and I will rebound. Hopefully sooner rather than later. I will adjust my macros today for rest day macros. I will drink a ton of water today.

    Wake Up (7:30 am--latest I woke up for 12 weeks)

    10 proteolytic enzyme pills, garlic pills, oregano oil, 5,000 mg of Vitamin C


    Meal 1
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    Supplements after meal 1
    4,000 mg Vitamin C, Multi-Vitamins (increased because of chest cold), Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower
    2 oz Avocado

    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    6 oz Tilapia
    3 Cups raw broccoli/cauliflower (need mustard on this one)
    2 oz Avocado


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2000
    Carbs: 115g
    Protein: 250g
    Fats: 60g

    Workout:


    REST DAY because I am sick and cannot workout

    Quote appropriate for today:

    “Never tell your problems to anyone...20% don't care and the other 80% are glad you have them."
    - Lou Holtz
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  26. #26
    Registered User soccerdad5's Avatar
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    6/26/13-- I am back! Miraculous recovery

    6/26/13- Wednesday

    Incredible recovery! I felt like death last night and this morning. Like I said I have been taking 30 proteolytic enzyme pills, garlic pills, oregano oil, 10,000 mg of Vitamin C and zinc. I also went to the doctor. My doctor was unavailable but there was another doctor available. I went into the room and he was an older doctor who was pretty gruff. I didn't care for his bed side manner at the beginning and I "judged" him as being an old doctor who didn't know the latest "stuff." Little did I know, he was the key to my quick recovery. He evaluated me, asked me some really good questions about my past respiratory infections and then told me a few stories on how he treated this and how he found the treatment. He had a special shot (he said nobody else had) with a mix of cortisone and antibiotics. His nurse injected me in my "butt" and about 6 hours later I literally felt like a "new man." Forgive me God for judging that man.

    I have big presentations in front of our sales leadership tomorrow and needed to me "on." I even went for a 15 minute walk. I am going to do my back workout tomorrow morning and hopefully feel 100%. Thank you God~~


    Wake Up (5:30 am) woke up late but probably good for me


    Cardio Day

    Before workout (been doing this for 6 months)
    1 cup of coffee (200 mg caffeine)
    20 g of BCAA's w quart of water
    10 proteolytic enzyme pills on empty stomach (been trying this out for the past 4 weeks and my left shoulder is feeling a lot better after a year of pain. The only thing I have changed is this so I really believe it is working.)

    Right after workout
    1 cup of tea with 5 g of creatine mixed in

    Meal 1 (after workout)
    10 g of BCAA's
    2 eggs and 1 Cup Egg Whites (8 large egg whites)
    2 slices of Ezekiel bread
    2/3 cup of blueberries
    Supplements after meal 1
    2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 1,000 IU, Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

    Meal 2
    5 oz Tilapia
    3 Cups raw broccoli/cauliflower
    2 oz Avocado
    2/3 cup of blueberries


    Meal 3
    6 oz lean ground turkey
    1 1/2 cups green beans
    20 g of almonds (16 almonds)

    Meal 4
    2 scoops Whey Protein
    1 cup rolled oatmeal
    16 oz (2 cup) Unsweetened Almond Milk
    2/3 cup blueberries


    Meal 5
    6 oz Turkey
    1 Whole Apple
    20 g Almonds (16 almonds)

    Approximate Calories: 2260
    Carbs: 180g
    Protein: 250g
    Fats: 60g

    Workout:

    HIIT cardio Eliptical 2 set 5 min 15 sec level 20 45 sec 8 level (recovery) jogged on the way home and back (10 min round trip)

    Instead of a quote I will leave you with this from Jesus is Calling Today. I am not preaching toward you, I thought this might speak to you like it speaks to me:

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  27. #27
    The Pump is the Cure DocJekyll's Avatar
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    Great job man. Looks like you are staying right on point.

    When is the show again?
    "Never Give Up. Great Things Take Time."
    - Frank Zane



    IG: the_macro_mechanic
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  28. #28
    Registered User soccerdad5's Avatar
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    Originally Posted by DocJekyll View Post
    Great job man. Looks like you are staying right on point.

    When is the show again?
    July 13th in Houston
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  29. #29
    Registered User TiberiusClaudis's Avatar
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    SD,

    When I look at your pic, one word comes to mind: Balanced

    You have outstanding symmetry.

    Something that I'm striving for.

    Thanks for providing such a detailed map of your progress


    Best wishes in meeting your next set of goals!

    TC
    And when Caesar reached the Oceanside, he wept. As there were no more worlds to conquer.

    I have a hard time deciphering the fine line between boredom and hunger.
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  30. #30
    Registered User soccerdad5's Avatar
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    Thanks for the compliment. Humbled.

    Hope to bring a good package on July 13th

    Originally Posted by TiberiusClaudis View Post
    SD,

    When I look at your pic, one word comes to mind: Balanced

    You have outstanding symmetry.

    Something that I'm striving for.

    Thanks for providing such a detailed map of your progress


    Best wishes in meeting your next set of goals!

    TC
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