Rip you a new Rissole!!

[Rissole]

So here i am 16 weeks outta my first comp:
September 18th 2005 Eastcoast Titles (local comp) Not too concerned about this one, may not even carb deplete. Just mainly doin it as a favour to the guy who supplies my suppliments. I'll see what GoPro says anyway, he's is gonna do all my dieting for 12 weeks (up to and including Nationals)
September 25th 2005 Central Coast Titles (local comp) This one is the one i took the novice division in last year. This year i would like to take overall
October 9th 2005 NSW State Titles A placing in my w8 catergory would do me here (or better )
October 22nd 2005 Australian Nationals in Melbourne (WNSO Qualifier) I am just doin this for the experience of it but still wanna do as best as i can

So there's the line up.... Its huge but i'm gonna give it everything i got!! This journal will be to keep me honest and on track, so kick away my friends

Here is the diet plan:
Training days:
Meal 1)
10 egg whites
2 whole eggs
1 cup rolled oats
1 tblsp flax

Meal 2)
60g's whey
200g sweet potatoe

Meal 3)
250g's Chicken breast or lean meat
200g's sweet potatoe

Meal 4) pre w/o
60g's whey
1 tblsp Nat PB

Meal 5) post w/o
Max's CVGM shake

Meal 6)
250g's Chicken
1 tblsp flax

This equates to about (P)339 (C)301 (F)116 (CALS) 4053​

Off Days:
Meal 1)
8 egg whites
4 whole eggs
1 cup rolled oats
1 tblsp flax

Meal 2)
60g's whey
1 tblsp Nat PB

Meal 3)
300g's Chicken
2 cups salad
1.5 tblsp olive oil

Meal 4)
60g's whey
1 tblsp Nat PB

Meal 5)
300g's Chicken
200g's green veg
1.5 tblsp olive oil

Meal 6)
60g's whey
1 tblsp Nat PB

This equates to about (P)393 (C)115 (F)180 (CALS) 3595​

Just gotta check totals when i get home. Will be walkin in the morn with Trace (wife) for about 30-45 mins 3 times a week and 20-30 after workout on other days.
Pics w8 and stats this arvo... i am wieghing myself 1st thing in the morn (dry w8) this morning i was 89.7kg (197.34lb) I actually started diet on Friday i think i lost near 1/2 kg already....

 

[soxmuscle]

i love the journal name, had to wish you a goodluck...

 

[Rissole]

Thanks Sox

 

[gwcaton]

Rip away Riss !!

 

[FishOrCutBait]

Lol, nice name, good luck brother Riss!

 

[LW83]

Go Rissole!

 

[P-funk]

good luck man.

 

[King Silverback]

Brother Pete, Awesome name, and I will be here with you the whole way!!!

 

[Rissole]

Rip away Riss !!

The opposition....

Lol, nice name, good luck brother Riss!

Thanks Fishy

Go Rissole!

Hey Luke

good luck man.

I've just been funked.... Thanks bro

Brother Pete, Awesome name, and I will be here with you the whole way!!!

Thankyou Michael, you are a champ

 

[Pylon]

Good luck getting ready for the comp. Looking forward to seeing all the work you put in and hopefully learning a thing or ten.

 

[b_reed23]

I will definetly be following along Riss, good luck in all your comp.!!

 

[WATTS]

lets get this show on the road! Good Luck!

 

[J'Bo]

Whats with the lack of competitions on the Western side of Oz?

Just think we could be on the same stage one day soon

Good news The CONDO SOLD THIS EVENING One step closer to hugging the Rissy and his little gremlins

 

[DeadBolt]

Heya bud g'luck my man!! I'm sure you'll do awsome....I'll be stickin it out with ya and watching how ya do!

 

[Rissole]

Good luck getting ready for the comp. Looking forward to seeing all the work you put in and hopefully learning a thing or ten.

Thanks Pylon, i hope to learn a thing or ten too

I will definetly be following along Riss, good luck in all your comp.!!

Wow Billy's here Thanks

lets get this show on the road! Good Luck!

WATTS Were on it and i damn well can't see the end..... it's a long way down the track

Heya bud g'luck my man!! I'm sure you'll do awsome....I'll be stickin it out with ya and watching how ya do!

Thanks DB, I really appreciate your support

 

[Rissole]

Whats with the lack of competitions on the Western side of Oz?

Just think we could be on the same stage one day soon

Good news The CONDO SOLD THIS EVENING One step closer to hugging the Rissy and his little gremlins

They are there, they're just hiding
I can see you and me standing side by side as Australian overall champions
Yeah top news Hun Mmmm hugs for the cuddle s**t... your gonna get one you won't forget

 

[Rissole]

Nailed diet today

Workout; Shock week:
Delts/ traps/ bi's/ calves:

Machine press/ Rev pec dec:
242*8/ 220*12 (didn't like the rev pec dec)
Machine press/ Face pulls (elbows up) :
242*6/ 88*14

Side lat raise/ Clean press:
31*12/ 110*10
31*10/ 110*10

Dropset Close grip upright row:
92*12 70*12 48*12

Smith shrug/ DB shrug:
319*6 re-grip 4/ 92*12
319*7 re-grip 4/ 92*10
319*6 re-grip 4/ 92*12

BB curls/ Close grip chins:
114*6/ bw*8
103*7/ bw*4

Dropset cable curl:
165*5 121*5 77*7

Seated calf/ Standing calf:
132*14/ 297*12
132*10/ 297*8
132*10/ 297*8

Horizontal leg press toe press dropset... :
154*12 110*8 66*12

20mins cardio walk 6-6.4.... shins hurt at 6.4

 

[Rissole]

Ok.... i wasn't happy about postin these pics cause damn i am fat...
Soft and eeeech... posing sucks too when you are tryin to teach your 9 year old how to take the pics to

 

[Rissole]

Damn my right arm is like twice the size of my left
Its all tricep....

 

[gwcaton]

Nice wo Riss and colorful too ! LOL


Oh quit your pissing and moaning you'll look great come comp time Big guy

 

[Rocco32]

Great w/o and pics Ris. You have a great base to work from, more than you had last year IMO and look how great you did then

 

[Fitgirl70]

Nice new journal name Ris....I agree w/ G....quit your pissin and moanin!

Uhhh, I see a problem w/ your diet right off the bat.......no cheescake...duh!!!

J/k dude.....good luck...you'll do wonderfully!

 

[FishOrCutBait]

Lol, yeah, ditto what they said, you look great, dude!!! No worries, you'll look awesome!

 

[LW83]

No worries mate

 

[b_reed23]

Riss...great w/o, and by the way........you have an AWSOME lat spread!! BILLIE

 

[J'Bo]

HOLY shiznit you grow like a weed. Great gains mr. toots

 

[Burner02]

Damn my right arm is like twice the size of my left
Its all tricep....

I still think 'Petes Journal' was a good choice..

So..when I can finally make it over tohang w/ the Risster...I also get to meet J'bo too? Wahoo!

...you're....fat? Dang..I wish I were only as 'fat' as you....and I don't eat cheese cake either....

 

[King Silverback]

Great W/O Brother Pete, and OMG!!! Your pics look Incredible!!! I agree with everyone else, you have NOTHIN to be upset about, and your still 16 weeks out, Oh Man you are gonna be Amazing!!! I can't wait to see you Cut, your gonna blow your last comp away!!!
Simply dynamite, thanks for the Inspiration!!!

 

[Rissole]

Gaz, I spose i did say kick away didn't i..?? Your right though

Rocco, The thing i'm happiest with most is my quads have come up alot, just what i wanted

FitG, Thats it CHEESECAKE....!! I rectumfy that straight away!! Thanks for callin in

Fishy, my man

Luke, where did you find that pre bulk pic of me??

Billy, the lat spread was one of my strong points last year. Thanks

J'Bo, did you say weed....?? hmmm those were the days Thankyou Mrs Toots

Yo Mikey, Imagine us 3 together Batten down the hatches!@! Maybe you should apply cheesecake too

Arch brother, I can say nothin but thankyou for your awesome words. You are a great mate

 

[LW83]