10 weeks out

[LRS23S]

So Im about ten weeks out from the show in sturrgart DEU. I am doing mild cardio in the morning of about 4 miles running on the street. I lift at noon high intensity low mod. lbs. diet is about 6-8 meals. I was wanting some input on what should be happening over the next 9 weeks.....my door is open.

[LRS23S]

Jerry I dont know if you got my last message. but here goes
0500-1cup Oatmeal,1.5 scoops whey
0830-1 cup cottage cheese, 2 cups veggies
1000- 5oz chicken, 2 cups veggies, 4oz yams
1100-preworkout
1230 postworkout
1500 6oz red meat, 2 cups veggies, 6oz yams
1800 3oz chicken, 2 cups veggies
2000 1 cup cottage cheese, casien

splits: Mon/Tues-Back,Bi's,Calves
Tues/Fri- Chest,Tri, Abs
Wed/Sat- Legs, shoulders, abs
Sun- Off

[jerrywear]

yes i got it and i emailed you, i need your weight and body fat info and we will go from there

[jerrywear]

I am 191 193 dry first thing in the morning and im about 10-8.5 % BF right now.


ok sorry for the delay, but was really busy pas few weeks. but lets start from the beginning.
stop running that much. if you are if you do cardio do split cardio twice a day 1 hour each session. and those session you can run as fast as you want.

now training split:
do 2+1
monday: chest and calves
tuesday: back and lower back
wednesday: off
thursday: shoulders and traps and calves
friday: biceps and triceps
saturday: off
Sunday: quads and hams
monday:cest and calves
tueday: off
and so on and so forth

food:
5-00am first and foremost cardio on empty stomach first session 1 hour
6am 1 cup of oats, 10 egg whites
8:30am 2 scoops of protein zero carbs, 1 granny smith apple
11:00am 7oz chicken, 1 cup of broccoli, 4oz yams
12:00 12:30pm workout
plus 1 hour of cardio
1:30 2:00 post workout 2 scoops of protein
4:30pm 7oz of any white fish, 1 cup of broccoli, 4oz yams
7:30pm 6oz chicken, 1 cup of broccoli
10pm 5oz white wish, 1 cup of broccoli

this is only for first 2 weeks
you need to update me every week starting now
let me know how you feel, this is very important

Jerry I dont know if you got my last message. but here goes
0500-1cup Oatmeal,1.5 scoops whey
0830-1 cup cottage cheese, 2 cups veggies
1000- 5oz chicken, 2 cups veggies, 4oz yams
1100-preworkout
1230 postworkout
1500 6oz red meat, 2 cups veggies, 6oz yams
1800 3oz chicken, 2 cups veggies
2000 1 cup cottage cheese, casien

splits: Mon/Tues-Back,Bi's,Calves
Tues/Fri- Chest,Tri, Abs
Wed/Sat- Legs, shoulders, abs
Sun- Off

[LRS23S]

Jerry,
It is the June 28th I will start today on the new splits and with the new diet. THANK YOU

[jerrywear]

keep me posted after first week, after that we will play around but smart, but we will get you in he good condition

[LRS23S]

Awsome.

Hey Jerry,
Another thing I should let you look at is my supplement list. I know your super busy so don’t let me get in the way or your work brother:

0500: ZMA, DHEA, Tribulus

Pre Workout: Kre Alkalyn Creatine, BCAA’s, Whey Protein, White Flood, Arg, AAKG

Post Workout: Whey Protien, Casein Protein, CEE Creatine, BCAA’s,

Bed Time: Casein Protein



I will keep my log saved and then send you a wrap up next week on how im feeling. Your the best!!!

[jerrywear]

ok few things, first and for most, you should take protein ONLY when you should with the diet, if its not there you not taking it. so that is kind of simple and to the point.

creatine: is still fine just remember any creating CAN NOT HAVE ANY SUGAR
aminos: take it first thing in the morning, before training and after training

i looked up all the supps what you named and its seems that they do not have sugar so you are good to go with the rest

Awsome.

Hey Jerry,
Another thing I should let you look at is my supplement list. I know your super busy so don’t let me get in the way or your work brother:

0500: ZMA, DHEA, Tribulus

Pre Workout: Kre Alkalyn Creatine, BCAA’s, Whey Protein, White Flood, Arg, AAKG

Post Workout: Whey Protien, Casein Protein, CEE Creatine, BCAA’s,

Bed Time: Casein Protein



I will keep my log saved and then send you a wrap up next week on how im feeling. Your the best!!!

[LRS23S]

Jerry,
After the 1st week of the diet and workout I feel great aside from a massive tired time at about 0930-1030. My workouts are good strength is still good. My first cardio in the mooring is the stair machine and then I am using the treadmill with a 13%-15% incline and a 3.6 MPH pace. The second cardio workout after lifting is a lot harder than it was before I think that the diet is starting to drain me. I like how it feels though. I am ready for whatever else you have for me. My color is in the mail as is my oil so I will do a dry run of the color and take some photos for you to see what you think. Thanks a ton!!!! Look forward to hearing from you.

[jerrywear]

ok so you are on the right tack. the first thing you will notice is you will be tired, which what you are feeling now. this is the hardest thing every bodybuilder, fitness or any athlete in this sport does feel, but not too many people can handle it. so this is why few are the winners and most are the loosers. Stay on it, never ever add anything to the diet, dont listen to everybody, but listen to mirror, its going to be your best friend in this prep process.

Everything else you doing fine, cardio is fine as well. diet stays the same for the next week, but i will need your information, which is your weight and bodyfat. besides that i need photo of you from last week to this week. dont be shy just post. and trust me i will tell you if you are behind or ahead of game.

just again remember being tired it means that you are on the right track and thats all you need. ask any bodybuilder who won the show, how they felt pre contest, they they will tell yo that they felt like poop. so it is all good.

keep me posted on everything, and another thing, DO NOT START LIFTING LIGHTER, diet has nothing to do with your lifting. another secret, people who stays as heavy weights do not loose so much muscle mass, and those who thinks that when you on the dient you can lift lighter always and i mean always get smaller. so stay strong as long as you can.

JR

Jerry,
After the 1st week of the diet and workout I feel great aside from a massive tired time at about 0930-1030. My workouts are good strength is still good. My first cardio in the mooring is the stair machine and then I am using the treadmill with a 13%-15% incline and a 3.6 MPH pace. The second cardio workout after lifting is a lot harder than it was before I think that the diet is starting to drain me. I like how it feels though. I am ready for whatever else you have for me. My color is in the mail as is my oil so I will do a dry run of the color and take some photos for you to see what you think. Thanks a ton!!!! Look forward to hearing from you.