Road to the Show

Road to the Show: 2 Weeks Out

Date: 07/16/2017

Weeks to Show: 2

Weight: 173.6 lbs.

Training

  • AM: Conditioning/Cardio (1 hour)
  • PM: Multiple Body Parts Every Workout
    • Additional Post-Workout Conditioning/Cardio (30 minutes)
    • Training twice per week with my coach
  • Posing/abs daily

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • No scheduled cheat meal

Supplements

  • 2,000 mg L-Carnitine (500 mg 4x daily)
  • 1,500 mg L-Arginine (500 mg 3x daily)
  • 200 mg Caffeine
  • Species Nutrition Lipolyze
  • Optimum Nutrition 100% Whey Gold Standard
  • Max Effort Muscle Test Booster

Road to the Show: 3 Weeks Out

Date: 07/09/2017

Weeks to Show: 3

Weight: 175.8 lbs.

Training

  • AM: Conditioning/Cardio
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio
    • Training twice per week with my coach
  • Light active recovery workouts on Saturday and Sunday (cardio and full body)
  • Posing/abs daily

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • Cheat meal on weekend (whichever day is a high carb day)

Supplements

  • 1,500 mg L-Carnitine (500 mg 3x daily)
  • 1,000 mg L-Arginine (500 mg 2x daily)
  • 200 mg Caffeine
  • Species Nutrition Lipolyze
  • Optimum Nutrition 100% Whey Gold Standard
  • Max Effort Muscle Test Booster

Road to the Show: 4 Weeks Out

Date: 07/02/2017

Weeks to Show: 4

Weight: 176.0 lbs.

Training

  • AM: Conditioning/Cardio
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio
    • Training twice per week with my coach
  • Light active recovery workouts on Saturday and Sunday (cardio and full body)
  • Posing/abs daily

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • Cheat meal on weekend (whichever day is a high carb day)
  • Extra cheat meal on Friday

Supplements

  • 1,500 mg L-Carnitine (500 mg 3x daily)
  • 1,000 mg L-Arginine (500 mg 2x daily)
  • 200 mg Caffeine
  • Species Nutrition Lipolyze
  • Optimum Nutrition 100% Whey Gold Standard
  • Max Effort Muscle Test Booster

Road to the Show: 5 Weeks Out

Date: 06/25/2017

Weeks to Show: 5

Weight: 177.6 lbs.

Training

  • AM: Conditioning/Cardio
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio
    • Training twice per week with my coach
    • Light active recovery workouts on Saturday and Sunday (cardio and full body)

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • Cheat meal on weekend (whichever day is a high carb day)

Supplements

  • 1,500 mg L-Carnitine (500 mg 3x daily)
  • 1,000 mg L-Arginine (500 mg 2x daily)
  • 200 mg Caffeine
  • Species Nutrition Lipolyze
  • Optimum Nutrition 100% Whey Gold Standard

Road to the Show: 6 Weeks Out

Date: 06/18/2017

Weeks to Show: 6

Weight: 181.0 lbs.

Training

  • AM: Conditioning/Cardio
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio
    • Training twice per week with my coach
    • Light active recovery workouts on Saturday and Sunday (cardio and full body)

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • Cheat meal on weekend (whichever day is a high carb day)

Supplements

  • 1,500 mg L-Carnitine (500 mg 3x daily)
  • 1,000 mg L-Arginine (500 mg 2x daily)
  • 200 mg Caffeine
  • Species Nutrition Lipolyze
  • Optimum Nutrition 100% Whey Gold Standard

Road to the Show: 7 Weeks Out

Date: 06/11/2017

Weeks to Show: 7

Weight: 183.8 lbs.

Training

  • AM: Conditioning/Cardio
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio 5x Per Week
    • Training twice per week with my coach
    • Light active recovery workouts on Saturday and Sunday

Nutrition

  • 1 day low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal and day-to-day
  • 1-2 additional protein shakes per day
  • Cheat meal on weekend (whichever day is a high carb day)

Supplements

Road to the Show: 8 Weeks Out

Date: 06/04/2017

Weeks to Show: 8

Weight: 183.6 lbs.

Training

  • AM: Conditioning/Cardio, Mobility, Core 5x Per Week
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio 5x Per Week
    • Training twice per week with my coach
    • Very light active recovery workouts on Saturday and Sunday

Nutrition

  • 2 days low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal
  • 2 additional protein shakes per day
  • Cheat meal on Sunday

Supplements

Road to the Show: 9 Weeks Out

Date: 05/28/2017

Weeks to Show: 9

Weight: 183.6 lbs.

Training

  • AM: Conditioning/Cardio, Mobility, Core 5x Per Week
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio 5x Per Week
    • Training twice per week with my coach
    • Very light active recovery workouts on Saturday and Sunday

Nutrition

  • 2 days low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal
  • 2 additional protein shakes per day
  • Cheat meal on Sunday

Supplements

Road to the Show: 10 Weeks Out

Date: 05/21/2017

Weeks to Show: 10

Weight: 185.6 lbs.

Training

  • AM: Conditioning/Cardio, Mobility, Core 5x Per Week
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio 5x Per Week
    • Training twice per week with my coach
    • Very light active recovery workouts on Saturday and Sunday

Nutrition

  • 2 days low carb, 1 day high carb
  • 4 moderately-sized meals per day
    • Protein, carb, and fat sources vary meal-to-meal
  • 2 additional protein shakes per day
  • Cheat meal on Sunday

Supplements

Road to the Show: 12 Weeks Out

Date: 05/07/2017

Weeks to Show: 12

Weight: 183.2 lbs. (-4.2 from starting weight)

Training

  • AM: Conditioning/Cardio, Mobility, Core 5x Per Week
  • PM: 5 Day Body Part Split- Back/Chest/Shoulders/Legs/Arms
    • Additional Post-Workout Conditioning/Cardio 5x Per Week
    • Training twice per week with my coach
    • Very light active recovery workouts on Saturday and Sunday

Nutrition

  • 4 moderately-sized meals per day
    • Meals are relatively balanced (protein/complex carbs/fat) and spread evenly throughout the day
    • Protein, carb, and fat sources vary meal-to-meal
  • 2 additional protein shakes per day
  • Cheat meal on Sunday

Supplements

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Road to the Show: 13 Weeks Out

Date: 04/30/2017

Weeks to Show: 13

Weight: 185.4 lbs. (-2.2 from starting weight)

Training

  • AM: Conditioning/Cardio, Mobility, Core
  • PM: Test workouts for my Summer Shred Program

Nutrition

  • Anabolic Fasting by Cory Gregory (corygfitness.com)
  • Approx. Macros: 50% fat, 30% protein, 20% carbs ( with carb "re-feed" Wednesday and Saturday)

Supplements

Road to the Show: 14 Weeks Out

Date: 04/23/2017

Weeks to Show: 14

Weight: 183.4 lbs. (-4.2 from starting weight)

Training

  • AM: Conditioning/Cardio, Mobility, Core
  • PM: Get Stacked 22 by Cory Gregory (corygfitness.com)

Nutrition

  • Anabolic Fasting by Cory Gregory (corygfitness.com)
  • Approx. Macros: 50% fat, 30% protein, 20% carbs ( with carb "re-feed" Wednesday and Saturday)

Supplements

Road to the Show: 15 Weeks Out

Date: 04/16/2017

Weeks to Show: 15

Weight: 187.6 lbs.

Training

  • AM: Conditioning/Cardio, Mobility, Core
  • PM: Get Stacked 22 by Cory Gregory (corygfitness.com)

Nutrition

  • Anabolic Fasting by Cory Gregory (corygfitness.com)
  • Approx. Macros: 50% fat, 30% protein, 20% carbs (1 carb "re-feed" every 4th day)

Supplements