Ok so here we go. Starting measurements and photos:

W: 159.6
Chest: 38
Waist: 29
Navel: 28.5
Hips: 38
Buttocks: 38.5
Thighs: 22.5
Biceps (Flexed): 13 INCHES, lol. Yeah baby biceps, I know, shut up.

I’m going to go in for a Dexa scan for Body Fat % later this week or next week. I’m not going home for Thanksgiving this year, and I don’t have any plans to go anywhere (well I might) but I probably won’t gorge on food lol.

Pics:






Photos attached below to save space here lol. 

Now as I said, I’m 20 weeks out. So I’m going to start dieting on my own, and I will be hooking up with Kim a little closer to the show (12 weeks out). So this gives me time to come to him READY to go, this way we don’t have to move Heaven, Hell, and Earth to get me in, and he can focus on the fine tuning. In my opinion, this is the best way and what I prefer. I like to diet nice and slow, I like to take a lot of time to do so this way I can steadily bring down body fat, and retain as much muscle as possible. A 12 week prep for me isn’t going to do that, so giving myself time to really get to where I need is important. And then having a watchful eye over me in the most crucial weeks is even more important because at some point I’m way too critical, I’m more likely to make moves I don’t need to for myself, and it’s all way too personal for me to ascertain what I need to do (ie, hold weight, push for getting leaner, fill out, etc etc). That’s where he comes in for me, and I really enjoy working with him. 

I’ll be sending my photos to Kimbo today actually. I haven’t sent him pics since last show, even though I said I would send them once a month lol. See what had happened was we’re both in Southern California, and I kept seeing him at like EVERY show because of course he’s got clients in some, I had clients in some or was just there to watch. So I didn’t want to be stalker like, and anyways I was fine without having him babysit me. But now is different, it’s game on. I’ll also send him my ideas as far as what shows I want to do, and get his input on which are a go, and which we should sit out of. I know this first once he’ll be all for. If you can’t do the math or don’t know what show I’m talking about, it’s the LA Grand Prix. I won that show as an amateur 2 years ago, so it’s awesome to now do that show as a pro. 

Ok so let’s talk about my diet starting out. Off season, I totally didn’t bother with a plan. I needed a BREAK. So I tracked macros and cals somewhat, and kept everything between 2700-3000 calories a day. I trained 5-6 times a week, mostly 6, and my sessions are pretty long (90 mins most days, all weights NO cardio), so those cals were put to good use. I’m doing slight deficit for now calorically, and letting the rest come from the cardio I’ll be adding in. So my macros/cals for now are:

Training Days
2700 Cals
Pro – 241g (approx 1.5xBW – I like to start higher so I can drop as the weeks go by and I won’t have to take too much from carbs as well)
Carbs – 290g (rest of cals)
Fat – 61g (approx 20%- this will drop first preserving my carbs as I come down)

PWO Carbs – @50g – for now I’m going to keep this in and center my carbs around my workouts. I have carbs in each meal on my training days in particular but I feel better/stronger with everything flanked in Meal 1, Pre/Intra, Post Workout with my carbs. This amount will get dropped as I get closer to the show though, and likely dropped completely in the final weeks keeping my carbs to my full meals before and after training.

This 2700 cals set up is similar to what my low days look like on my off season plan, so I’m going to simply start there and take in less calories on my off days. Now, NO you don’t have to do that, there’s no reason to REALLY lower calories on off days, however, I just feel for me it works well, I’m less hungry, and I can get as much of a deficit that I’d probably be creating on training days when you factor in training. So it stays, but when I get further along in my diet, my calories don’t flux day to day, my caloric amount stays constant for both training/non training days.

Non Training Days
2500 Cals
Pro – 241g (1.5xBW)
Carbs – 197g (rest of cals)
Fat – 83g (30% of cals – again I start higher in fats so I can take them down first and leave carbs alone until absolutely necessary to cut them)

Now you may notice that I do indeed eat a large amount of fat in my diet. But it’s more relative to the caloric amount that I consume, and I am coming right off of maintenance. So my thing is that I don’t like to just go chopping stuff away right off the bat. I have 20 WEEKS to cut back and preserving my carbs is always the thing that I focus on with my own physique. My fat sources are pretty simple though and they include almonds, almond butter, peanut butter, olive oil, fish oil, coconut oil, avocado, and flax seeds. I don’t always include ALL these things on my written plan, but I sometimes sub stuff out with whatever is written on the plan. I also include more fatty meats like top sirloin beef, salmon, and whole eggs. For me it works starting with higher fats, and then going down with that and protein progressively, then cutting carbs as the final call. Starting off at 1.5XBW in protein seems to be my sweet spot in the beginning.

Here’s how these numbers factor out for me:

Training Days – 2700 Cals

Meal #1
2 Whole Eggs
2 Egg Whites
60g Oats
17g Raw Almonds

Meal #2
140g Chicken Breast
150g Brown Rice
1 Cup Mixed Salad or Veggies Below

Meal #3 – Post Workout
2 Scoop Protein Powder
1 Serving of Fruit
8oz Almond Milk (Unsweetened)
50g of High GI Carbs

Meal #4
150g Top Sirloin Beef
300g Sweet Potato
1 Cup Mixed Salad or Veggies Below

Meal #5
85g Chicken Breast
150g Brown Rice 
3 Fish Oil Caps

Meal #6
1 Scoop Protein Powder
2 Servings of Fruit
8oz Almond Milk


Non Training Days

Meal #1
2 Whole Eggs
2 Slices Whole Wheat Toast
2 TBSP Almond Butter
1 Serving of Fruit (likely OJ for my Iron Pills)

Meal #2
170g Chicken Breast
150g Brown Rice
1 Cup Veggies or Salad

Meal #3
2 Scoops Protein Powder
8oz Almond Milk
1 Serving of Fruit

Meal #4
170g Top Sirloin Beef
300g Sweet Potato
1 Cup Veggies or Salad

Meal #5
165g Atlantic Salmon
1 Cup Veggies or Salad
1 TBSP Olive Oil

Training is still going to be 5-6 days a week. I’ll follow up with that in my next blog post. This one is getting too long and I’m HUNGRY and need to hit the gym!! lol

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