Had a log on here from August 2017 called Justin's journey to the stage. If only I would know how much my life would have changed shortly after then!
Anyway, Ill keep this short n sweet. 21 & 22 weeks out my first competition. First day of dieting is today. No macros, just a basic meal plan.
6'3, 242 lb start, 21 y/o
FIRST PHOTOS WITH THE GAME DAY TRUNKS
Just UNDER 2/3 WEEKS OUT
7 and 14 days
PREVIOUS LOW: 194.9
NEW LOW: 191.9
writing this update a bit late this week (Saturday) instead of Tuesday! today I am exactly one week out of my first competition and 2 weeks out the second! Unreal man, time has just flown, I have put in so much damn work, so much sacrifice and loved every day honest. Cannot believe its all coming to an end, a journey thats been going for. 18 months is finally winding down. Thank you for following!
New low weight again this week as the deficit is still harsh. Cardio still high. 2 hours daily with 17.5k steps, 230p/0c/40f 5 days then 2 refeeds. Last week we did the "lower" refeeds back to back so just 200g carb weds and Thursday this week. Back to the low days now until weds and Thursday hit those refeeds again just before the show.
Have been weighing all veggies now and salt to track sodium and potassium intake so we have the most accurate look daily at my physique. I will update the log again early next week when Joe hits me with the plan for peak week number 1!
Also- new YOUTUBE video is up, FULL DAY OF EATING! be sure to check it out
I am now attaching photos from Last Friday 6/8, MONDAY 6/9, WEDNESDAY 6/12 and FRIDAY 6/14 in that order. See you for peak week!
Just UNDER 3/4 WEEKS OUT
16 and 24 days
PREVIOUS LOW: 200.3
NEW LOW: 194.9
Okay let’s keep this one short and simple. Energy super low outside of REFEED Days, straight death, zombie whatever, the fatigue is SUPER high. Joints hurting, hurts to sit, colder than ever. All good signs here.
Weight has been FLYING OFF this week, literally have lost 2 lbs every day this week from 205.6 post high day last Wednesday to 194.9 of Wednesday morning this week. Was 200.3 before last weeks refeeds.
Last Monday and Tuesday Joe hit me with no cardio, and 450g carbs both days to clear some fluid and practice a bit of peaking, as well as overall relieve some diet stress. I.T worked wonders and I️ looked my damn best after it!
Anyways, changes have come in this week as follows
NUTRITION: 5 days of 230p/0c/40f followed by a 2 day REFEED of 220/325/trace and 220p/200/Trace
Wrapping up the second high day now and sending pictures over to Joe tomorrow morning (Friday). Then back to 5 low days.
CARDIO: No more HIIT, but cardio is now 2 HOURS DAILY. 90 mins AM, 30 PM. Steps still at 17.5k
I am DIGGING HARD, giving my BEST, and I will bring my BEST
5 WEEKS & 6 WEEKS OUT.
31 & 38 Days
Last weeks low: 201.5
This weeks low: 201
No change in weight really, had an extrenely stressful few days (Thursday-Saturday) cortisol super high, RHR shot to 85! Massive water rentention of miniumum fat loss. Actually had the best training session Of prep on Saturday, and was completely back to normal by the end of that session. Sunday REFEED, RHR back down to 40-45 and have been fine since. Oh yeah my Sleep was HORRIBLE those nights like 3-5 hours interrupted multiple times. We are good to go now. Nothing off plan up to this date yet ticking every box.
no changes nutritionally, but cardio is now
1 hour fasted daily 130-150 BPM
20 mins PWO 130-150 BPM
5x HIIT PWO
NEAT UP TO 17.5k
all for now!
6 WEEKS & 7 WEEKS OUT.
Last weeks low: 205
This weeks low: 201.5
Daily going to be my briefest check in to date. No changes the past two weeks to intake or expenditure because things are peeling up nicely :). All I can say is I am officially trashed, legs shot 24/7, fatigue shy high, digging every damn day, but fuck I love this. Refeed Sunday and Monday this week and then we should see a new low which will be under 200! Crazy. anyway ill throw some pics up of some current condition. Posting this lat this week so tomorrow is actually 5/6 weeks out. 36 and 43 days today already WOW. Feeling like absolute death but moving forward.
7 WEEKS & 8 WEEKS OUT.
Last weeks low: 205
This weeks low: TBD
Weight always goes up after 2 high days from food volume, then after one normal TD there is a huge swoosh, so after today we should have a new low.
Shorter update today because really there are no updates! Joe's feedback was literally 30 seconds long bc everything was just so ticked off and there were big changes visually, in my measurements and weight. So we are just continuing on with the plan which is listed above ^.
Filmed Episode 2 of my YOUTUBE prep series which is live for you to check out! Pics to follow!
8 WEEKS & 9 WEEKS OUT.
Last weeks low: 209.4
This weeks low: 205.0
Weight was 209.4 all week last week, shot to 212 after refeeds then the next day was 207, then 205, I will take it!
Massive changes visually, my body just seems to hold and then just snaps and big shots of progress just shine through, anyway ill cut the BS and get straight to the updates! - biggest one yet, shit is getting extremely gritty
No longer training day and Off day nutrition, just High day/low day for 6 days back and fourth then day 7 refeed 1, day 8 refeed 2, repeat. My "high" days were just my regular training days 230p/50c/40f and my "low days" are just my off days 230p/0c/40f, so now I am just training sometimes on these low days which are brutal haha. Anyway First REFEED is 220p/350c/0f followed by 220p/200c/0f. Those are the changes nutritionally, ...now the nasty part
CARDIO
45 MINS @ 150 bpm DAILY FASTED
20 mins @ 150 BPM post workout + 5 HIIT intervals (20/1:40) so 5x week there!
Energy is all time low, focus is all time high. 7 weeks 3 days and 8 weeks 3 days to finish what we STARTED! overalls to win
Digging, man!
9 WEEKS & 10 WEEKS OUT.
Last weeks low: 209.4
This weeks low: 209.0
Weight is being stubborn now but there are MASSIVE changes visually! as well as body fat test dropping . I usually do this update on a Tuesday and todays Friday, so I will save the photos for next weeks update especially after todays hammer was layed!!
So just a reminder here...
TD: 230p/50c/40f.
NTD: 230p/0c/40f
High Day 1: 220p/405c/0f
High Day 2: 220p/250c/0f
STEPS: 15k, have been here for awhile
CARDIO: as of today has been bumped from 4x week @ 45 mins to 5x week
HIIT: Added today, 5x 20:140 intervals POST WORKOUT 5x week
It is about to get nasty around here. Stay tuned. 57 and 64 days now!
11 WEEKS & 12 WEEKS OUT.
Last weeks low: 213.8
Monday: 215.6
Today: 212.4 (Tuesday)
Well, another topped off week. first week with higher cardio and man it paid off, big changes visually and 3 lbs bodyweight OFF! Spent this past weekend away celebrating engagement and had a great time. Nothing off plan what so ever.
No expenditure changes this week.
NUTRITION CHANGES: we monitored BG after these past HIGH days and changed up my refers accordingly. WAS 230p/325c/30f BOTH days back to back, now its 230p/425c/30f FIRST DAY then 230p/250c/30f SECOND DAY. Bigger feed on day one when partitioning showed to be higher.
Appetite is getting alot higher now and energy lower but we are pushing hard, time is running out but enjoying this process. Pictures to follow.
12 WEEKS & 13 WEEKS OUT.
Last weeks low: 215.2
Monday: 215.0
Today: 215.2 (Tuesday)
Nothing new really in terms of WEIGHT LOSS, but the fat loss is definitely there. Im about to hit a big swoosh in weight here soon, thats how I work! As always, another perfect week. All variables nailed, doing what it takes to win.
I also dropped a YOUTUBE video, a vlog going over my current stage in prep, check it out! Just search my name and 12 weeks out you'll find it.
Anyway, some changes this week!
Protein is UP 10g on TD, NTD and High Day, so now 230g per day, FAT is DOWN on Rest days (was 50, now 40g) and HIGH days (was 40, now 30g)
STEPS up to 15k from 13k
CARDIO is up to 4x 45 min sessions instead of 30 mins.
These changes should crank up and spit out a new low weight this coming week.
Just keep chipping away, pics to follow
Haircut PB, looking impressive!
Great thread so far Justin, great progress so far! You know the deal, keep chipping away!!
Scale might not have moved but body comp says otherwise. Looking good man!
Just noticed my pics are only showing half up LOL. all good
anwas just a quick update here, 5 weeks in, on week 6 now, 16 and 17 weeks out
Weight has stalled since dropping 10 lbs in a week been staying at 225/224 for a lil over a week now,
cardio upped to 4x week 30 min 130-150 BPM
TD (added food only, not counting trace from veg, crossover from other foods etc)
170c/220p/40f
NTD 25c/220p/50f
thats all, practicing posing daily, obsessing over it. I will be my best for sure, because that is the main thing I can control
excuse the poor quality, taken a bit earlier than normal and cloudy out
OKAY UPDATE, adjustments to diet this week. Low weight of 236.6 yday. Veggies have been rotated for nutrient variety, dark chocolate is out, sweet potato is out on my off days, but here are my updated totals. TD: 309p/384c/90f/. NTD: 293p/87c/89f see u next u next week
Saw these come up on Joe's FB - very very good Justin - you have some whacky quad sweep. Caloric intake seems in a fantastic spot too, plenty of 'ammo' to pull from. I'm following!
Unreal week. Every thing topped off. Just some minor adjustments this week with food. Couple veggies in, and couple veggies out. Slight reduction is fat and carb intake. Nothing changed to cardio training or neat. Last weeks high weight was 242, low weight was 238.4 this morning.
Best of luck Justin, looking forward to following your journey!