w8lifter
Elite Member
Real Deal's Real Deal - Read Only
Dr. Pain & I will be coaching RealDeal for his upcoming competition this summer. We thought it would be interesting for the entire board to watch the transformation so we???ve decided to make another journal to document every detail! I do not have the knowledge or experience to do this on my own, so I thank DP in advance for taking the time and effort to help both me and RD???.and just think of the amazing information we???ll have for the archives!
Competition & Date- MuscleMania, July 20th
Age - 18yrs old (turn 19 in June)
Height - 5ft 9in
Starting Weight
- 217lbs
BF%
- 15.5%
Skinfold Readings:
Pec fold= 20mm
Abdominal fold= 22mm
Thigh fold= 22mm
Triceps fold= 12mm
Subscapular fold= 20mm
Superiliac fold= 20mm
Axilla fold= 16mm
LBM= 180lbs
Measurements Sept 25/01 Compared to Feb 24/02 (5 months) :
Sept 25/01 Feb 24/02
Chest expanded around: 45in to 48 1/2in
Thighs: 24in to 27in
Arms: 15 1/2in to 16 3/4in
Calves: 15in to 16 1/2in
Neck: 15in to 16 3/4in
Forearms: 12in to 12 3/4in
Last Year???s Cutting Phase:
Preparation time:
1st comp: 14 weeks
2nd comp: 9 weeks
Starting weight:
1st comp: 196 (competed at 162)
2nd comp: 175 (competed at 165)
Calorie/Macro intake before cut:
Avg calories: 3000
Protein: 200-400 g
Carbs: Approx. 200g
Fats: Approx. 150g
???These are all averages, I don???t worry myself with all the exact counting in my off season.???
First Cutting Diet:
Diet consisted of low fat (40-50g), moderate carbs (100-140g), and protein around 200g. ???It was tough for me because i had never been on a diet like it, so I???d slip up sometimes, but I think it actually helped me, because i would eat low calories for a week or two then binge out on one day which through my body off and burned more fat.???
Second Cutting Diet:
The second pre-comp diet involved cycling fats???15 g one day, 45g the next, and carbs???100g a day, then deplete for a day and load the next day. Protein was between 210-240 g a day. Calories began at 2000 and got as low as 1300 at 4 weeks out.
Training:
Split Training???
A.M.: 45 minutes of weight training in the morning, on an empty stomach, working one major muscle, cardio 30 minutes, HR approx 150-160.
P.M.: Different smaller muscle with weights + cardio.
Final Week???s Preparation:
1st comp: Three days of carb depletion, 3 days of carb loading w/ complex carbs and honey.
2nd comp: Carb loading choices included more sugar, (apple pie fillings)
Water/Sodium: low sodium on first day of carb loading, water eliminated on 2nd day of loading.
Comments:
???All in all things I wish I did for my first contest was to be ready earlier than I was. Maybe 3-4 weeks out. Not to binge out. Cardio I think went really well. Training is always my strength so that went great. This time, I gave myself 16 weeks because I wanted to be ready 3-4 weeks out. I will be more into it this time around, I learned A LOT from my mistakes, and I am much more disciplined then before. I pose more often now because I have my own posing room. I did a lot of reading on foods/nutrition so I am smarter this too. ???
Current Cutting Diet:
Initially, we started out w/ ~12 calories per lb of bodyweight. High protein, high fat, low carb???slow-burners only.
RD was not using fats to their full potential, so we had him add flax seed oil to meals lacking in fats. This helps to control insulin released from the carbs and maximize fat-burning. Tweaks every couple of weeks will ensure the metabolism doesn???t slow and keep fat-burning high! Tweaks include depleting/carbing up, eliminating certain fat & carb sources and replacing w/ even cleaner sources, manipulating meal frequency & portion size, among other things.
Current Training:
RD was doing too much cardio to begin w/???.which would inevitably lead to LBM loss! Instead, we focus on using diet in the beginning stages of cutting and introduce cardio when nutrition alone isn???t producing enough results. see concerns We set a cardio schedule as follows:
The plan is to increase it bit by bit each week.
Now: 2x
Next week: then 2 + 1 HIIT
Week 3: then 2 + 2
then you increase the length by 5 minutes etc! As contest time draws near, cardio may increase to twice a day if needed.
Explanation of HIIT
Concerns:
Because RD???s bodyfat is over 14%, it means we may have to sacrifice LBM to reduce BF. One comment going forward, never allow your BF to go over 10-12% during the off season, it's too long a trip from 15%. This is going to mean an more cardio than we had originally planned!
Another concern is that RD is between gyms and doesn???t have access to certain equipment???what???s a competitive BB w/o a gym?!?!
Example Meal Plan One (first 3 weeks)
The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.
Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil
Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil
Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water
Supplement Programs (ALL SUPPS OPTIONAL!)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 ??? Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training
******************************
First Tweak
Any day of this plan can be made into a seperate program, or it can be used in totallity as a program!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
Follow this diet on Monday and Thursday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit
Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
Meal #6
Monday In place of your normal sixth meal and on Thursday, make this a 7th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal
Supplement Programs for all 7 days unless noted. ***NOTE: ALL SUPPS ARE OPTIONAL!***
1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)
Thermogenic (if you use them) three times daily except Monday and Thursday
Wednesday / Saturday / Sunday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
Tuesday and Friday
Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries
Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables
Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables
Dr. Pain & I will be coaching RealDeal for his upcoming competition this summer. We thought it would be interesting for the entire board to watch the transformation so we???ve decided to make another journal to document every detail! I do not have the knowledge or experience to do this on my own, so I thank DP in advance for taking the time and effort to help both me and RD???.and just think of the amazing information we???ll have for the archives!
Competition & Date- MuscleMania, July 20th
Age - 18yrs old (turn 19 in June)
Height - 5ft 9in
Starting Weight
- 217lbs
BF%
- 15.5%
Skinfold Readings:
Pec fold= 20mm
Abdominal fold= 22mm
Thigh fold= 22mm
Triceps fold= 12mm
Subscapular fold= 20mm
Superiliac fold= 20mm
Axilla fold= 16mm
LBM= 180lbs
Measurements Sept 25/01 Compared to Feb 24/02 (5 months) :
Sept 25/01 Feb 24/02
Chest expanded around: 45in to 48 1/2in
Thighs: 24in to 27in
Arms: 15 1/2in to 16 3/4in
Calves: 15in to 16 1/2in
Neck: 15in to 16 3/4in
Forearms: 12in to 12 3/4in
Last Year???s Cutting Phase:
Preparation time:
1st comp: 14 weeks
2nd comp: 9 weeks
Starting weight:
1st comp: 196 (competed at 162)
2nd comp: 175 (competed at 165)
Calorie/Macro intake before cut:
Avg calories: 3000
Protein: 200-400 g
Carbs: Approx. 200g
Fats: Approx. 150g
???These are all averages, I don???t worry myself with all the exact counting in my off season.???
First Cutting Diet:
Diet consisted of low fat (40-50g), moderate carbs (100-140g), and protein around 200g. ???It was tough for me because i had never been on a diet like it, so I???d slip up sometimes, but I think it actually helped me, because i would eat low calories for a week or two then binge out on one day which through my body off and burned more fat.???
Second Cutting Diet:
The second pre-comp diet involved cycling fats???15 g one day, 45g the next, and carbs???100g a day, then deplete for a day and load the next day. Protein was between 210-240 g a day. Calories began at 2000 and got as low as 1300 at 4 weeks out.
Training:
Split Training???
A.M.: 45 minutes of weight training in the morning, on an empty stomach, working one major muscle, cardio 30 minutes, HR approx 150-160.
P.M.: Different smaller muscle with weights + cardio.
Final Week???s Preparation:
1st comp: Three days of carb depletion, 3 days of carb loading w/ complex carbs and honey.
2nd comp: Carb loading choices included more sugar, (apple pie fillings)
Water/Sodium: low sodium on first day of carb loading, water eliminated on 2nd day of loading.
Comments:
???All in all things I wish I did for my first contest was to be ready earlier than I was. Maybe 3-4 weeks out. Not to binge out. Cardio I think went really well. Training is always my strength so that went great. This time, I gave myself 16 weeks because I wanted to be ready 3-4 weeks out. I will be more into it this time around, I learned A LOT from my mistakes, and I am much more disciplined then before. I pose more often now because I have my own posing room. I did a lot of reading on foods/nutrition so I am smarter this too. ???
Current Cutting Diet:
Initially, we started out w/ ~12 calories per lb of bodyweight. High protein, high fat, low carb???slow-burners only.
RD was not using fats to their full potential, so we had him add flax seed oil to meals lacking in fats. This helps to control insulin released from the carbs and maximize fat-burning. Tweaks every couple of weeks will ensure the metabolism doesn???t slow and keep fat-burning high! Tweaks include depleting/carbing up, eliminating certain fat & carb sources and replacing w/ even cleaner sources, manipulating meal frequency & portion size, among other things.
Current Training:
RD was doing too much cardio to begin w/???.which would inevitably lead to LBM loss! Instead, we focus on using diet in the beginning stages of cutting and introduce cardio when nutrition alone isn???t producing enough results. see concerns We set a cardio schedule as follows:
The plan is to increase it bit by bit each week.
Now: 2x
Next week: then 2 + 1 HIIT
Week 3: then 2 + 2
then you increase the length by 5 minutes etc! As contest time draws near, cardio may increase to twice a day if needed.
Explanation of HIIT
Concerns:
Because RD???s bodyfat is over 14%, it means we may have to sacrifice LBM to reduce BF. One comment going forward, never allow your BF to go over 10-12% during the off season, it's too long a trip from 15%. This is going to mean an more cardio than we had originally planned!
Another concern is that RD is between gyms and doesn???t have access to certain equipment???what???s a competitive BB w/o a gym?!?!
Example Meal Plan One (first 3 weeks)
The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.
Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil
Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil
Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water
Supplement Programs (ALL SUPPS OPTIONAL!)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 ??? Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training
******************************
First Tweak
Any day of this plan can be made into a seperate program, or it can be used in totallity as a program!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
Follow this diet on Monday and Thursday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit
Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
Meal #6
Monday In place of your normal sixth meal and on Thursday, make this a 7th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal
Supplement Programs for all 7 days unless noted. ***NOTE: ALL SUPPS ARE OPTIONAL!***
1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)
Thermogenic (if you use them) three times daily except Monday and Thursday
Wednesday / Saturday / Sunday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
Tuesday and Friday
Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries
Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables
Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables
Thanks guys 
