I Tried a Bodybuilding Competition Diet for 30 Days, Here's What Happened

February 24, 2020 0 Comments

I Tried a Bodybuilding Competition Diet for 30 Days, Here's What Happened. But first, the bodybuilder competition diet. What is it?

Bodybuilding, like many sports, has many competitions to see who is the best in  their field. Who has worked the hardest, remained the most dedicated and mastered the balance of eating and exercise. Unlike other sports though, obtaining the perfect athletic physique is the ultimate goal as opposed to it simply being the side effect of training for something such as wrestling, sprinting or swimming. 

Broad shoulders, a slime waistline, legs proportionate to the rest of your body. These are just a few of the things that come to mind when one closes their eyes and envisions the classic bodybuilder physique. (I say "classic" as modern bodybuilding physiques are much different than the ones in, say, the 1940's-1970's.)

Bodybuilders use various techniques to come in extremely lean for their shows. When a show is approaching, a diet of high protein, moderate carbohydrates and low fat is generally the rule of thumb with all sources slightly reduced each week in order to achieve the final contest shape.

As the final weeks approaches other tricks such as water depletion, tanning and shaving excess body hair are utilized to achieve the "perfect look."

A bodybuilding competition diet will typically begin 12-20 weeks out from the show. As I'll be doing it in the vastly reduced timeframe of 4 weeks that means having an iron will to stay focused and consistent will be a must. There's no time to fail as everything needs to be locked in, and fast.

The Training Routine I'll Be Using:

I'll be using STAGE 3 of our SUPERHERO WORKOUT PLAN throughout the duration of these four weeks. If you'd like to purchase a copy you can click here. In addition to stage 3 it contains 4 other stages working on strength, endurance, power and size. It also includes detailed exercise tutorials, mobility and stretching plans, food recipes and more. Grab it here!

Finding How Many Calories I Need a Day:

"How much do I need to eat every day?" is an honest question which must be answered if we're to succeed in this limited window. Finding your calories using a TDEE (Total Daily Energy Expenditure) calculator is a great place to start. Although not perfect, a TDEE calculator will estimate your daily calories and macros based upon your age and activity level. Here's the one I use: https://tdeecalculator.net/ 

My Current Physique:

30 days isn't much time to get competition ready but thankfully I'm in pretty decent shape starting out. My height is 6'1" and my weight is 216 pounds. The goal will be to lose 2 pounds a week, or 8 pounds in total to end up at around 208 pounds by day 30.

Food Goals:

My TDEE came in at around 3,000 calories a day so I'll be deducting 500 from that in order to remain in a constant calorie deficit, which brings me to 2,500 calories a day. By reducing my daily calories by 500 I should be losing around 1-2 pounds a week which I feel is a comfortable amount. I'm going to refrain from going any lower than 2,500 calories a day as I will be working out strenuously and seek to avoid being over fatigued and struggling with constant hunger pangs. For my macros I'll be sticking with high protein, moderate carbs (with sugars at a minimum) and low fats with around a gallon of water a day. As the final week approaches I'll slowly reduce carbs and up the water intake. In the last two days I'll drop water almost completely.

Diet Goals: 

I will begin using a flexible diet (also known as If It Fits Your Macros or IIFYM for short) which is basically eating a variety of foods as long as they hit your daily macronutrient needs (mine will come around at 250 grams of protein a day, 200 grams of carbohydrates and 80 grams of fat) and once I get into the final weeks I will taper it down to the classic bodybuilder eating routine: lean chicken, oatmeal, rice, tilapia and plenty of broccoli and spinach.

Workout Goals: 

I'll be training six days a week and taking 60 second rest times between sets with a focus on keeping my heart rate elevated throughout the entire duration of each workout. Supersets and dropsets will be key. Workouts will last no longer than 60 minutes a session with 30 minutes of low intensity cardio following immediately afterwards, except on leg day.

WEEK 1

DAY 1 / Monday, February 17th:

Notes: Starting off the week with a leg workout is always a bit intimidating but damn if it doesn't feel good to get it out of the way first thing. Haven't done leg supersets in quite sometime and there's no doubt I'll be feeling this one as the week progresses.

Food:

Total Calories: 2,419

Protein: 258g, Carbs: 185g, (of which 58g was sugar) Fat: 84g

• Breakfast: Protein Pancakes
• Lunch: Tuna Patties
• Dinner: (Had little snacks throughout the day. Protein shakes, etc.)

Workout: Legs

Squats - 4 Sets.

• 12 reps at 135lbs
• 10 reps at 185lbs
• 8 reps at 225lbs
• 8 reps at 225lbs (and then immediately dropped down to 135lbs for an additional 8 reps as a dropset.)

Walking Lunges //supersetted with// Romanian Deadlifts - 4 Sets.

• Walking Lunges: 35lbs x 20 Steps (all four sets)
• Romanian Deadlifts: 135lbs x 10 reps (all four sets)

Barbell Hack Squat //supersetted with// Glute Bridges - 4 Sets.

• Barbell Hack Squats: 225lbs x 10 reps (all four sets)
• Glute Bridges: 225lbs x 10 reps (all four sets)

Seated Calf Raises - 4 Sets.

• 10 reps at 140lbs (with final set an immediate dropset down to 90lbs for an additional 10 reps)

Hanging Leg Raises - 3 Sets

• 20 reps at bodyweight

Cardio: None performed on leg day.

DAY 2 / Tuesday, February 18th: 

Notes: Yep, definitely feeling that leg workout from yesterday and now it's the upper bodies turn. No one ever said being a Buff Dude was easy.

Food:

Total Calories: 2,537

Protein: 250g, Carbs: 203g, (of which 36g was sugar) Fat: 85g

• Breakfast: Protein Oatmeal
• Lunch: Leftover Tuna Patties with Sweet Potatoes
• Dinner: Chicken Breasts and Avacado

Workout: Chest & Back

Bent Over Rows //supersetted with// Flat Bench Press - 4 Sets.

• Bent Over Rows: 135lbs x 12 reps, 185lbs x 10 reps, 225lbs x 8 reps, 225lbs x 8 reps
• Flat Bench press: 135 x 12 reps, 185lbs x 10 reps, 225 x 8 reps, 225lbs x 8 reps

Pull-Ups //supersetted with// Incline Bench Press - 4 Sets.

• Pull-Ups: Bodyweight x 10 reps (all four sets)
• Incline Bench Press: 185lbs x 10 reps (all four sets)

V-Grip Bent Over Rows //supersetted with// Dips - 4 Sets.

• V-Grip Bent Over Rows: 135lbs x 10 reps (all four sets)
• Dips: Bodyweight x 10 reps (all four sets)

Pull-Overs //supersetted with// Dumbbell Flys - 4 Sets.

• Pull-Overs: 70lbs x 10 reps (all four sets)
• Dumbbell Flys: 35lbs x 10 reps (all four sets)

Crunches - 3 Sets

• 25 reps at bodyweight

Cardio: 30 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 3 / Wednesday, February 19th: 

Notes: Bodies feeling well worked at this point but I gotta admit, I love the feeling. As I (and I'm assuming you, too!) am hitting it hard you can't forget the rest. Try and get at least 7 hours a night. As me and my wife currently have two kids (with one being only 5 months old) sleep is a top priority and sadly most nights we don't get much of it. It's important to listen to your body and hey, there's nothing wrong with packing it in for the night at 8pm or so. It does a Buff body good.

Food:

Total Calories: 2,505

Protein: 271g, Carbs: 183g, (of which 32g was sugar) Fat: 87g

• Breakfast: Protein Oatmeal
• Lunch: Ground Pork and Rice
• Dinner: Chicken Breasts

Workout: Shoulders & Traps

Seated Barbell Press - 4 Sets.

• 12 reps at 95lbs
• 10 reps at 115lbs
• 8 reps at 145lbs
• 8 reps at 145lbs (and then immediately dropped down to 95lbs for an additional 8 reps as a dropset.)

Cable Face Pulls //supersetted with// Bent Over Shoulder Extensions - 4 Sets.

• Cable Face Pulls: 70lbs x 10 reps (all four sets)
• Bent Over Shoulder Extensions: 30lbs x 10 reps (all four sets)

Front Raises //tri set// Lateral Raises //tri set// Bent Over Reverse Fly - 4 Sets.

• Front Raises: 30lbs x 10 reps (all four sets)
• Lateral Raises: 30lbs x 10 reps (all four sets)
• Bent Over Reverse Flys: 30lbs x 10 reps (all four sets)

Shrugs - 4 Sets.

• 12 reps at 225lbs
• 10 reps at 275lbs
• 8 reps at 315lbs
• 8 reps at 315lbs

Rollouts - 3 Sets

• 20 reps at bodyweight

Cardio: 30 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 4 / Thursday, February 20th: 

Food:

Total Calories: 2,530

Protein: 291g, Carbs: 166g, (of which 22g was sugar) Fat: 87g

• Breakfast: Protein Oatmeal
• Lunch: Ground Pork and Rice
• Dinner: Chicken Breasts

Workout: Triceps, Biceps and Forearms

Close Grip Press //supersetted with// Chin-Ups - 3 Sets.

• Close Grip Press: 135lbs x 10 reps (all three sets)
• Chin-Ups: Bodyweight x 10 reps (all three sets)

Skull Crushers - 3 Sets (each set a dropset)

• 10 reps at 70lbs (with an immediate dropset down to 50lbs for an additional 10 reps)

Barbell Curls - 3 Sets (each set a dropset)

• 10 reps at 95lbs (with an immediate dropset down to 65lbs for an additional 10 reps)

Single Arm French press //supersetted with// Concentration Curls - 3 Sets.

• Single Arm French Press: 35lbs x 10 reps (all three sets)
• Concentration Curls: 30lbs x 10 reps (all three sets)

Reverse Curls //supersetted with// Finger Curls - 3 Sets.

• Reverse Curls: 50lbs x 10 reps (all three sets)
• Finger Curls: 45lbs x 10 reps (all three sets)

Side Crunches - 3 Sets

• 15 reps at 50lbs (each side)

Cardio: 30 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 5 / Friday, February 21st: 

Notes: Was worried two leg workouts in one week was gonna kill me (and it definitely was tough!) but scaling down from 4 sets to 3 for today's workout was a lifesaver. Food went well, although would've liked to hit closer to 2,500. I would also like sugars to be a little lower but overall not too bad.

Food:

Total Calories: 2,283

Protein: 234g, Carbs: 131g, (of which 27g was sugar) Fat: 69g

• Breakfast: Protein Oatmeal
• Lunch: Chicken Breast
• Dinner: Chicken Thigh and Millet

Workout: Legs

Front Squats - 3 Sets

• 12 reps at 135lbs
• 10 reps at 155lbs
• 8 reps at 175lbs

Hex Bar Deadlift //supersetted with// Farmer Walks - 3 Sets.

• Hex Bar Deadlift: 225lbs x 10 reps (all three sets)
• Farmer Walks: 225 lbs x 20 yards (all three sets)

Bulgarian Split Squats //supersetted with// Single Leg RDL's - 3 Sets.

• Bulgarian Split Squats: 30lbs x 10 reps each side (all three sets)
• Single Leg Romanian Deadlifts: 30lbs x 10 reps each side (all three sets)

Standing Calf Raises - 4 Sets

• 10 reps at 185lbs

Weighted Planks - 3 Sets

• 45lbs x 60 seconds

Cardio: None.

DAY 6 / Saturday, February 22nd:

Notes: Uh oh, the first food fail has arrived. After an intense week in the gym the thought of weekend pizza was just too damn much to handle. The important thing is to not stress about it much, I'm certainly not. It's making a habit of it when it becomes a possible problem. I enjoyed my pizza and I also enjoyed my pump. Although as this is my attempt at getting into bodybuilding competition shape, I can't afford any more pizza nights. Little over three weeks to go, we've got this!

Food:

Total Calories: 3,442

Protein: 218g, Carbs: 280g, (of which 40g was sugar) Fat: 97g

• Breakfast: Protein Waffles
• Lunch: Chicken Thigh and Millet
• Dinner: Pizza and Beer

Workout: Chest & Back

Prone Row //supersetted with// Floor Press - 3 Sets.

• Prone Rows: 95lbs x 12 reps, 135lbs x 10 reps, 155lbs x 8 reps
• Floor Press: 135 x 12 reps, 185lbs x 10 reps, 225 x 8 reps

Single Arm Rows //supersetted with// Single Arm Incline Press - 3 Sets.

• Single Arm Rows: 70lbs x 10, 100lbs x 10 reps (for last two sets)
• Single Arm Incline Press: 70lbs x 10 reps (all three sets)

Pull Downs //supersetted with// Landmine Press - 3 Sets.

• Substituted with Weighted Pull-Ups: 45lbs x 10 reps (all three sets)
• Landmine Press: 90lbs x 10 reps (all three sets)

Straight Arm Pulldowns //supersetted with// Inclines Dumbbell Flys - 3 Sets.

• Straight Arm Pulldowns: 70lbs x 10 reps (all three sets)
• Incline Dumbbell Flys: 45lbs x 10 reps (all three sets)

Hanging Twisting Leg Raises - 3 Sets

• 10 reps at bodyweight (each side)

Cardio: 30 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 7 / Sunday, February 23rd:

Food:

Total Calories: 2,320

Protein: 297g, Carbs: 98g, (of which 43g was sugar) Fat: 81g

• Breakfast: Protein Waffles
• Lunch: Chicken Breast and Broccoli & Cauliflower Patties
• Dinner: Protein Shake, Peanut Butter and Cheese

Cardio: 30 Minutes on Treadmill. 7.5% incline at 3.5mph.

Notes: First week and feeling good. Some slight adjustments to make such as keeping calories as close to 2,500 as possible and sugar around 20g daily as well but overall I feel good. It was a nice week to gauge my strength and energy levels and also become acquainted with my eating routine. I plan to keep everything more or less the same over the next 3 weeks and make adjustments where I see fit. In two weeks I plan on tanning and in the final week cutting sodium and then finally water. Wish me luck, and if you're following along, good luck to you as well!

DAY 8 / Monday, February 24th:

Notes: First day of Week 2 and I'm 335 over my daily calories. Normally this wouldn't be that big of a deal but seeing as I'm attempting to adhere to a bodybuilding competition diet every calorie (and macro!) counts. Also my sugar is much higher than I'd like it to be (a big portion comes from a cup of blueberries I had with my waffles this morning). Workout went great (numbers were relatively unchanged except for a better number on walking lunges) but I need to focus on getting my food in check.

Food:

Total Calories: 2,835

Protein: 320g, Carbs: 215g, (of which 66g was sugar) Fat: 87g

• Breakfast: Protein Waffles
• Lunch: Shrimp in Coconut Milk Soup
• Dinner: Garbanzo Beans and Chickpea Pasta with Tomatoes

Workout: Legs

Squats - 4 Sets.

• 12 reps at 135lbs
• 10 reps at 185lbs
• 8 reps at 225lbs
• 8 reps at 225lbs (and then immediately dropped down to 135lbs for an additional 8 reps as a dropset.)

Walking Lunges //supersetted with// Romanian Deadlifts - 4 Sets.

• Walking Lunges: 50lbs x 20 Steps (all four sets)
• Romanian Deadlifts: 135lbs x 10 reps (all four sets)

Barbell Hack Squat //supersetted with// Glute Bridges - 4 Sets.

• Barbell Hack Squats: 225lbs x 10 reps (all four sets)
• Glute Bridges: 225lbs x 10 reps (all four sets)

Seated Calf Raises - 4 Sets.

• 10 reps at 140lbs (with final set an immediate dropset down to 90lbs for an additional 10 reps)

Hanging Leg Raises - 3 Sets

• 20 reps at bodyweight

Cardio: None performed on leg day.

DAY 9 / Tuesday, February 25th: 

Notes: Lowered my calories a bit today but sugar climbed even higher. It's not until you start tracking it religiously that you realize how easy it is to consume it. Like Monday, the workout went well (numbers went up a bit on multiple exercises) but time is ticking and I've gotta lock these calories in.

Food:

Total Calories: 2,785

Protein: 332g, Carbs: 208g, (of which 73g was sugar) Fat: 79g

• Breakfast: Protein Waffles
• Lunch: Leftover Shrimp in Coconut Milk Soup
• Dinner: Tuna Burgers with Cheese

Workout: Chest & Back

Bent Over Rows //supersetted with// Flat Bench Press - 4 Sets.

• Bent Over Rows: 135lbs x 12 reps, 185lbs x 10 reps, 225lbs x 8 reps, 275lbs x 8 reps
• Flat Bench press: 135 x 12 reps, 185lbs x 10 reps, 225 x 8 reps, 275lbs x 8 reps

Pull-Ups //supersetted with// Incline Bench Press - 4 Sets.

• Pull-Ups: Bodyweight x 10 reps (all four sets)
• Incline Bench Press: 185lbs x 10 reps (all four sets)

V-Grip Bent Over Rows //supersetted with// Dips - 4 Sets.

• V-Grip Bent Over Rows: 135lbs x 10 reps (all four sets)
• Dips: 40lbs (using chains) x 10 reps (all four sets)

Pull-Overs //supersetted with// Dumbbell Flys - 4 Sets.

• Pull-Overs: 75lbs x 10 reps (all four sets)
• Dumbbell Flys: 45lbs x 10 reps (all four sets)

Crunches - 3 Sets

• 25 reps at bodyweight

Cardio: 20 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 10 / Wednesday, February 26th: 

Notes: Sugar up even higher? Yep, it's true. My wife surprised me with breakfast and included fruits and maple syrup. And how could I say no to that?! I mean, I could and, seeing as I'm trying to adhere to a competition diet I should but that's some of the struggles you face when trying to stay this strict. Protein dropped a bit (I'd prefer it more in the 250g range but it was getting way too high earlier in the week) but, as with the rest of the week, workouts are going great. Did a little less weight for my final sets of seated barbell press and the tri-set as my shoulders were feeling pretty shot. No cardio today as our son was going crazy (he's two) and I had to cut it out of the workout to help my wife out.

Food:

Total Calories: 2,517

Protein: 198g, Carbs: 229g, (of which 77g was sugar) Fat: 80g

• Breakfast: Protein Waffles (made from Almond Flour) and Maple Syrup
• Lunch: Salmon and Chickpeas
• Dinner: Chicken Breasts, Sweet Potatoes, Spiralized Zucchini & one 16oz Miller Lite

Workout: Shoulders & Traps

Seated Barbell Press - 4 Sets.

• 12 reps at 95lbs
• 10 reps at 115lbs
• 8 reps at 145lbs
• 6 reps at 145lbs (and then immediately dropped down to 95lbs for an additional 5 reps as a dropset.)

Cable Face Pulls //supersetted with// Bent Over Shoulder Extensions - 4 Sets.

• Cable Face Pulls: 70lbs x 10 reps (all four sets)
• Bent Over Shoulder Extensions: 30lbs x 10 reps (all four sets)

Front Raises //tri set// Lateral Raises //tri set// Bent Over Reverse Fly - 4 Sets.

• Front Raises: 25lbs x 10 reps (all four sets)
• Lateral Raises: 25lbs x 10 reps (all four sets)
• Bent Over Reverse Flys: 25lbs x 10 reps (all four sets)

Shrugs - 4 Sets.

• 12 reps at 225lbs
• 10 reps at 275lbs
• 8 reps at 315lbs
• 8 reps at 315lbs

Rollouts - 3 Sets

• 20 reps at bodyweight

Cardio: None.

DAY 11 / Thursday, February 27th:

Notes: Caliper/Hydrostatic Weighing test results. 

Went to the local college today and got my body fat percentage checked by both caliper and hydrostatic testing. I've attached the results below and as you can see they both vary wildly. The caliper coming in at 7% (which I immediately knew wasn't the correct percentage) and the hydrostatic (the one where they weigh you underwater in a giant bathtub) at 15+% (which I lean more towards). I've also attached my current physique picture which I took that morning immediately after testing. I had neither consumed water or food up to that point and weighed in at 207 pounds.

Food:

Total Calories: 2,397

Protein: 256g, Carbs: 195g, (of which 79g was sugar) Fat: 66g

• Breakfast: Turkey Sandwich with Green Goddess Juice
• Lunch: Polish Goulash
• Dinner: Protein Yogurt

Workout: Triceps, Biceps and Forearms

Close Grip Press //supersetted with// Chin-Ups - 3 Sets.

• Close Grip Press: 185lbs x 10 reps (all three sets)
• Chin-Ups: 25lbs x 10 reps (all three sets)

Skull Crushers - 3 Sets (each set a dropset)

• 10 reps at 70lbs (with an immediate dropset down to 50lbs for an additional 10 reps)

Barbell Curls - 3 Sets (each set a dropset)

• 10 reps at 95lbs (with an immediate dropset down to 65lbs for an additional 10 reps)

Single Arm French press //supersetted with// Concentration Curls - 3 Sets.

• Single Arm French Press: 45lbs x 10 reps (all three sets)
• Concentration Curls: 35lbs x 10 reps (all three sets)

Reverse Curls //supersetted with// Finger Curls - 3 Sets.

• Reverse Curls: 50lbs x 10 reps (all three sets)
• Finger Curls: 50lbs x 10 reps (all three sets)

Side Crunches - 3 Sets

• 15 reps at 50lbs (each side)

Cardio: None

DAY 12 / Friday, February 28th:

Notes: Had a very special guest workout with me today - my wife! As she is still just a couple months removed from giving birth to our second child she took the workout pretty easy, but her goal is consistency and slowly upping the intensity week by week. Good luck, honey! <3

Food:

Total Calories: 2,355

Protein: 258g, Carbs: 145g, (of which 59g was sugar) Fat: 91g

• Breakfast: Paleo Pancakes with Applesauce
• Lunch: Chicken Patties with Broccoli and Hummus
• Dinner: Chicken Breast and Fava Beans

Workout: Legs

Front Squats - 3 Sets

• 12 reps at 135lbs
• 10 reps at 155lbs
• 8 reps at 175lbs

Hex Bar Deadlift //supersetted with// Farmer Walks - 3 Sets.

• Hex Bar Deadlift: 225lbs x 10 reps (all three sets)
• Farmer Walks: 225 lbs x 20 yards (all three sets)

Bulgarian Split Squats //supersetted with// Single Leg RDL's - 3 Sets.

• Bulgarian Split Squats: 30lbs x 10 reps each side (all three sets)
• Single Leg Romanian Deadlifts: 30lbs x 10 reps each side (all three sets)

Standing Calf Raises - 4 Sets

• 10 reps at 185lbs

Weighted Planks - 3 Sets

• 45lbs x 60 seconds

Cardio: About 10 minutes as a warm-up before the workout. 3.2mph at 10% incline.

DAY 13 / Saturday, February 29th:

Notes: Uh oh, here we go again. Another Saturday, another pizza and beer day. Definitely a hard habit to break although still happy as it was a super intense workout and those extra calories felt damn good.

Food:

Total Calories: 3,037

Protein: 280g, Carbs: 260g, (of which 78g was sugar) Fat: 82g

• Breakfast: Protein Waffles
• Lunch: Chicken Patties with Spiralized Zucchini
• Dinner: Pizza with Beer

Workout: Chest & Back

Prone Row //supersetted with// Floor Press - 3 Sets.

• Prone Rows: 135lbs x 12 reps, 185lbs x 10 reps, 225lbs x 8 reps
• Floor Press: 135 x 12 reps, 185lbs x 10 reps, 225 x 8 reps

Single Arm Rows //supersetted with// Single Arm Incline Press - 3 Sets.

• Single Arm Rows: 100lbs x 10 reps (all three sets)
• Single Arm Incline Press: 70lbs x 10 reps (all three sets)

Pull Downs //supersetted with// Landmine Press - 3 Sets.

• Substituted with Weighted Pull-Ups: 45lbs x 10 reps (all three sets)
• Landmine Press: 90lbs x 10 reps (all three sets)

Straight Arm Pulldowns //supersetted with// Inclines Dumbbell Flys - 3 Sets.

• Straight Arm Pulldowns: 70lbs x 10 reps (all three sets)
• Incline Dumbbell Flys: 45lbs x 10 reps (all three sets)

Hanging Twisting Leg Raises - 3 Sets

• 10 reps at bodyweight (each side)

Cardio: None. (Strapped for time but would prefer not to miss any other cardio days except for on leg day)

DAY 14 / Sunday, March 1st:

Notes: Today was a fail day. Big-time. I just couldn't help it...the munchies got to me. The day began with eating some high carb pancakes (they usually make me super lethargic which is why I stick to low-carb protein waffles using applesauce as a substitute for syrup) and, seeing as I'd already blown through half my carbs for the day, I decided to go all out and top it off with a massive bowl of cereal. Damn. Seeking retribution for my sins against Brodin I decided to get in a late night workout topped off with some cardio. Forgive me, god of gains, for I have sinned.

Food:

Total Calories: 4,096

Protein: 254g, Carbs: 404g, (of which 73g was sugar) Fat: 127g

• Breakfast: Old-school carb filled Pancakes
• Lunch: Rice Chex Cereal
• Dinner: Polish Goulash

Workout: Shoulders & Traps

Seated Barbell Press - 4 Sets.

• 12 reps at 95lbs
• 10 reps at 115lbs
• 8 reps at 145lbs
• 6 reps at 145lbs (and then immediately dropped down to 95lbs for an additional 6 reps as a dropset.)

Cable Face Pulls //supersetted with// Bent Over Shoulder Extensions - 4 Sets.

• Cable Face Pulls: 70lbs x 10 reps (all four sets)
• Bent Over Shoulder Extensions: 30lbs x 10 reps (all four sets)

Front Raises //tri set// Lateral Raises //tri set// Bent Over Reverse Fly - 4 Sets.

• Front Raises: 30lbs x 10 reps (all four sets)
• Lateral Raises: 30lbs x 10 reps (all four sets)
• Bent Over Reverse Flys: 30lbs x 10 reps (all four sets)

Shrugs - 4 Sets.

• 12 reps at 225lbs
• 10 reps at 275lbs
• 8 reps at 315lbs
• 8 reps at 315lbs

Cardio: 45 Minutes on Treadmill. 7.5% incline at 3.5mph.

DAY 15 / Monday, March 2nd: 

Notes: Back on track, Buff Dudes style, and getting the week started right with an intense leg workout. Already heading into the final weeks and soon I'll drop the aptly named flexible dieting and go towards the more traditional bodybuilding diet of chicken, rice, broccoli and more chicken. From here on out it's gonna get intense...

Food:

Total Calories: 2,585

Protein: 266g, Carbs: 183g, (of which 89g was sugar) Fat: 63g

• Breakfast: Protein Waffles with Banana (was out of Greek Yogurt)
• Lunch: Grilled Chicken Sandwich
• Dinner: Boneless Skinless Chicken with Sweet Potatoes and Broccoli

Workout: Legs

Squats - 4 Sets.

• 12 reps at 135lbs
• 10 reps at 185lbs
• 8 reps at 225lbs
• 8 reps at 225lbs (and then immediately dropped down to 135lbs for an additional 8 reps as a dropset.)

Walking Lunges //supersetted with// Romanian Deadlifts - 4 Sets.

• Walking Lunges: 50lbs x 20 Steps (all four sets)
• Romanian Deadlifts: 135lbs x 10 reps (all four sets)

Barbell Hack Squat //supersetted with// Glute Bridges - 4 Sets.

• Barbell Hack Squats: 225lbs x 10 reps (all four sets)
• Glute Bridges: 225lbs x 10 reps (all four sets)

Seated Calf Raises - 4 Sets.

• 10 reps at 140lbs (with final set an immediate dropset down to 90lbs for an additional 10 reps)

Hanging Leg Raises - 3 Sets

• 20 reps at bodyweight

Cardio: None performed on leg day.

DAY 16 / Tuesday, March 3rd: 

Notes: In progress, coming soon...

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