Jeff Rodriguez

Cancer & Physical Activity: Article for jrodfitness by Leroy Templeton

2011-10-29T17:41:00.000-07:00

Fight Cancer Symptoms withPhysical Activity

By: Leroy Templeton

               Awealth of information has been published regarding the benefits of exercise. Studies have shown that individuals who participate inphysical activity are not only less likely to develop cancer, but can preventthe reoccurrence of the condition following treatment.
               Once a person is diagnosedwith cancer it is not uncommon for the individual to participate less inexercise. The person naturally progresses into depression, stress, fatigue, anda general feeling of being unwell. The sedentary behavior also contributes toweight gain which in itself produces negative health effects.
               Extensivestudies have shown a link between exercise and an improved emotional andmental state. This fact alone enables a person dealing with cancer to approachthe diagnosis and treatment with a better outlook. A positive attitude has alsobeen associated with individuals having an optimal healing result includingreduced recovery period.Exercise also promotes the regulation of many bodily chemicals. This includes avariety of chemicals such as insulin and prostaglandinswhich, from lung cancerto testicularmesothelioma, will stop a number of cancers when properly regulated.
               A major complaint of peoplewho are dealing with cancer is the constant and sometimes overwhelming fatigue.A portion of this problem can be attributed to the resulting depression whichmay develop. A lack of energy is primarily due to the disease and the treatmentthereof. Despite the seemingly contradictory concept, an individual willdevelop greater energy levels by participating in daily activity.
               While it is best to includeboth cardiovascular as well as weight lifting to the regime, there may be daysthat only stretching exercises can be managed and this is acceptable. A healthyactivity level for a person with cancer should be discussed with the physicianattending the individual.
               Physical activity is alsoable to lessen pain and stiffness. The human body was not designed to beinactive, to prove this point just ask a person who suffers with chronic jointswelling such as arthritis. People who participate in some form of dailyexercise have fewer complaints of pain.
               The old adage of “Get up andget the blood pumping” is wise advice. The blood carries all of the essentialnutrients to every tissue of the body and it is an important feature which aidsthe functions of the immune system. Short periods of exercise can provide muchneeded personal time and give a small boost to energy.

Q&A - 8 foods to eat

2011-10-12T16:16:00.000-07:00

I'm going to start something new with this blog. I'm going to post up questions from my Q&A threads on other sites, personal messages, emails, and questions I may get asked at the gym that I think are interesting or could be helpful to others.

QUESTION:

Jrod im having a hell of a time getting lean.

I ask u to do one thing brutha! give me 8 foods im allowed to eat, not including green veggies.
And that is all i will eat

thanks!

ANSWER:
Maybe you're having a hell of a time getting lean because thats just what it takes, so keep that in mind. Also, if you're gonna have a hell of a time, you might as well go all out and do what it takes to reach your goal cause if you're gonna suffer anyways, whats a little bit more if it guarantees your success.

As for foods, I think that might not be the most efficient approach. Before food selection, I think TOTAL amount of food is a factor. So make sure that, even if you're eating good, clean foods, you're still eating a low enough amount that you're creating a caloric deficit. I don't know how detailed you are with this and if you're already doing this so don't take offense if this is elementary to you, but make sure you have a good system of keeping track of your calories and macronutrients and are gradually reducing your calories (I usually do weekly reductions).

Lastly, before I throw some foods out there, aside from total amount of food, your ratio of macronutrients is another factor. Again, I don't be offended if this is elementary, but I prefer something like this: high protein, moderate/low carbs, and low fat. A lot of people don't seem to tolerate carbs well so you might wanna try lowering that first (I don't know how you do, so pay attention when you lower carbs don't just do it cause i mentioned that).

Ok so for foods... When I diet, not offseason, here would be some choices of food I would eat:

Protein:
chicken breast, turkey breast, lean fish, lean beef/ground beef, egg whites, protein powder/whey, canned tuna

Carbs:
I know you said aside from vegetables, but thats usually my main source at the end/far into the diet (broccoli or green beans usually) oatmeal, potatoes (mashed), rice,.. there are a lot more options here, just be reasonable (there's no magic food)

Fat:
whatever I'm getting from above foods, if i need more then olive oil, macadamia nut oil, fish oil

There's really no magic foods and a lot of them are probably equal. Just don't eat garbage when you're in a calorie deficit.

Hope this helps!

RippedPhysique.Com Interview

2011-08-03T21:19:00.003-07:00

http://rippedphysique.com/2011/08/jeff-rodriguez-why-i-have-a-ripped-physique/

Simply Shredded Interview

2011-07-26T22:12:00.001-07:00

Simply Shredded Interview:

http://www.simplyshredded.com/ripped-to-shreds-npc-team-universe-champion-jeff-rodriguez-talks-with-simplyshredded-com.html

2011 Team Universe Diet - Last week Diet, Water, Sodium

2011-07-22T23:57:00.000-07:00

Water stayed exactly the same throughout the prep, at about 2.5 gallons of water per day (including the days off the show). Only at about one hour or so before stage did I stop drinking water freely (just to not feel full of water), but I resumed my usual water intake immediately afterwards. Sodium also stayed exactly the same, even on the days of the show (I continued seasoning my foods just as I had been all prep, even on show days). My diet stayed the same as it was in the "2 weeks out" diet until 5 days out, listed below.

Sun, Mon, Tue, and Thu I worked out (light workouts, nothing lower body), Wed (day of flight) I was off.

2011 Team Universe Progress Pics Slideshow

2011-07-20T08:06:00.000-07:00

2011 Team Universe Diet - 19 weeks out to 2 weeks out

2011-07-19T10:10:00.000-07:00

Below is the diet I followed in preparation for the 2011 NPC Team Universe Bodybuilding Championships. I posted the diet below to give people an idea of what I did to prepare for the show, but I do not recommend you follow this diet. I made changes to my diet every week based on how I looked and how my body was responding to getting leaner, not necessarily what I think is ideal on paper, healthy, or best for building muscle. These changes were made very specifically for me and what I thought at the time was best for how my body was responding at that specific time. In other words, another year my body may respond differently and the diet below would not be ideal, and, even more importantly, you may not be maximizing your potential (for whatever your goals are) by following the diet below. So don't copy this diet--find something better or make it your own based on what you think will work well and how your body responds. This is for entertainment purposes only.

Each diet listed below is for a training day. On days off from training I replaced my post workout meal with a meal that was a little lower in carbs and protein, the rest stayed the same. On days where I did cardio in the evening (after training in the morning), I kept my diet the same and did not have a post cardio shake. The final week diet, water, sodium, cardio, and training schedule will be described on my next post.

(UPDATE: FINAL WEEK LISTED HERE: http://jrod123.blogspot.com/2011/07/2011-team-universe-diet-last-week-diet.html )

There were a few abbreviations I used, so here is what they mean.

SFW Tuna = Safeway (store brand/generic) Tuna
GB = Green Beans
BCL = Broccoli
C.O.W. = Cream Of Wheat
*Meat = A choice of either 1.5 Turkey Patties, 2 Beef Patties, or 285g Pollock+ 1/2 Tablespoon Oil
Oil = Macadamia Nut Oil, Olive oil, or Total Omega (3-6-9) Oil Blend

FINAL WEEK LISTED HERE:

http://jrod123.blogspot.com/2011/07/2011-team-universe-diet-last-week-diet.html

5 Days out

2011-07-04T12:06:00.001-07:00

Sun 7-3-11, 5 days out of the 2011 Team Universe:

11 weeks out update pics

2011-04-21T21:35:00.000-07:00

11 weeks out pics, taken today, 4/21/11:

New Website Coming Soon

2010-10-28T16:38:00.000-07:00

www.jrodfitness.com

Goodbye Species Nutrition

2010-09-15T16:34:00.000-07:00

As for September 2010, I am no longer a Species Nutrition Athlete

Dips

2010-08-09T10:29:00.000-07:00

Dips with 180 lbs. attached:

Training Cycle, Homemade Dip Bet, Offseason Pics

2010-07-21T10:23:00.000-07:00

TRAINING CYCLE
I switched back to a 5 day training split as follows (below are a few general exercises I choose from on that day):

1) Quads, Traps
     Front squats, reverse hack squats, walking lunges, barbell shrugs, hammer strength shrugs

2) Chest, Triceps
     Incline hammer strength, dumbbell presses, dips, close grips smith machine presses

3) Hamstrings, Calves
   Lying leg curls, seated leg curls, standing cable leg curls, standing calf raises, calf presses, seated calf raises

4) Back, Biceps
     T-bar rows, pull overs, dumbbell rows, reverse grip barbell curls using the curl bar, reverse grips cable curls

5) Shoulders, Abs
     Smith machine presses, dumbbell presses, side laters, shoulder presses on hack squat, dumbbell crunches, hanging reverse crunches

HOMEMADE DIP BELT

I was training chest a few weeks ago and was about to do dips with 4x45s strapped onto my dip belt. I've done this weight before and my dip belt has held up fine. However, this time, as I stood up, the leather on the side strap tore off cleanly in half. I searched around online for a new dip belt and stumbled upon this video:
http://www.youtube.com/watch?v=y8lWw4w9mQQ

I made a belt just like this and it worked very well. Its pretty simple: its a long chain (bought from home depot for less than $10) covered in foam insulation (i used two layers) and all taped together with duct tape (i used red duct tape). Pictured below.

OFFSEASON PICS

Offseason update photo - Current Training Split

2010-06-19T16:23:00.000-07:00

For the past 2 months, I've switched to a 4-day (per week) training split, as follows:

1) Quads, Hamstrings

2) Shoulders, Traps, Abs, Calves

3) Back, Biceps

4) Chest Triceps

I did the above split in the following order: 1, off, 2, off, 3, 4, off... Repeat

Below is a photo taken on June 17th, 2010

In a week or so, I will be taking a few days off (4-5 days). After that break I will start training again and use my usual 5-day training split, which I will post on here then.

Natural Bodybuilding Radio Interview

2010-06-09T09:40:00.001-07:00

Natural Bodybuilding Radio Interview

Bodybuilding.com Interview

2010-03-25T14:37:00.000-07:00

BODYBUILDING.COM INTERVIEW. CLICK HERE:

Offseason Photo

2010-02-08T21:15:00.000-08:00

Taken February 6th, 2010:

Interview With Simply Shredded

2010-01-19T21:21:00.001-08:00

http://www.simplyshredded.com/npc-team-universe-athlete-jeff-rodriguez-talks-with-simplyshredded-com.html

1 Week Out Until Show

2009-10-24T23:35:00.000-07:00

Sun

	A	B	C	D	E
1	5 Days Out - Sun - Training Day	9/13/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	28	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	25	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	28	0
12	1>
13	3) 2/8 Cup Oats; 1 Isolyze	27	14	0
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze	40	14	0
18
19	6) 9 Egg Whites; Vegetables	31	12	0
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
24
25
26	TOTALS	375	197	22	2486
27
28	WATER: 4 Gallons
29
30	SODIUM: HIGH
31

Mon

	A	B	C	D	E
1	4 Days Out - Mon - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	28	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; 1/2 Cup Brown Rice	37	30	7
12
13	5) 5/8 Cup Oats; 2 Isolyze	54	34	0
14
15	6) 5/8 Cup Oats; 2 Isolyze	54	34	0
16
17	7) 10 Egg Whites; Vegetables	35	12	0
18
19	8) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
20
21	9) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
22
23	TOTALS	374	196	21	2469
24
25	WATER: 5 Gallons
26
27	SODIUM: HIGH

Tue

	A	B	C	D	E
1	3 Days Out - Tue - Light Training Day	9/13/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	35	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	35	0
12	1>
13	3) 3/8 Cup Oats; 1 Isolyze	27	20	0
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze	40	14	0
18
19	6) 1.5 Beff Patty; 1/2 Cup Brown Rice	37.5	30	7
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; 1/2 Cup Brown Rice	12	30	8
24
25
26	TOTALS	381.5	263	29	2839
27
28	WATER: 5 Gallons
29
30	SODIUM: HIGH
31

Wed

	A	B	C	D	E
1	2 Days Out - Flight / Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	35	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; 3/4 Cup Brown Rice	37	45	7
10
11	4) 1.5 Beef Patties; 3/4 Cup Brown Rice	37	45	7
12
13	5) 5/8 Cup Oats; 2 Isolyze	54	34	0
14
15	6) 5/8 Cup Oats; 2 Isolyze	54	34	0
16
17	7) 5/8 Oats; 2 Isolyze	35	34	0
18
19	8) 2 Isolyze; Vegetables; 1/2 Tbsp MNO	54	12	7
20
21	9) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
22
23	(+ 1/2 Tbsp MNO)	0	0	7
24
25	TOTALS	388	285	35	3007
26
27	WATER: 5 Gallons
28
29	SODIUM: HIGH
30

Thu,Fri,Sat

	A	B	C	D	E
1	1 Day Out Through Show Days
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	30	0
6
7	Every 2 hours (approximate amounts):	35-50	30-40	0-20
8
9	Food Choices
10	Protein: Isolyze or Beef
11	Carbs: Brown rice, Oats, Bananas, Raisins
12	Fat: Macadamia Nut Oil or Nuts
13
14
15
16	Approximate Totals	370	300-350	50	About 3200
17
18	WATER Thu: 1-1.5 Gallons
19	WATER Fri/Sat: about 1
20
21	SODIUM: Normal/Low (no seasoning, only whats naturally occuring in food)

2 Weeks Out

2009-10-24T23:34:00.000-07:00

Training

	A	B	C	D	E
1	2 Weeks Out - Training Day	9/3/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	28	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	25	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	28	0
12	1>
13	3) 2/8 Cup Oats; 1 Isolyze	27	14	0
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze	40	14	0
18
19	6) 9 Egg Whites; Vegetables	31	12	0
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
24
25
26
27	TOTALS	375	197	22	2486
28

Off

	A	B	C	D	E
1	2 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	28	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 5/8 Cup Oats; 2 Isolyze	54	34	0
14
15	6) 5/8 Cup Oats; 2 Isolyze	54	34	0
16
17	7) 10 Egg Whites; Vegetables	35	12	0
18
19	8) 10 Egg Whites; Vegetables	35	12	0
20
21	9) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
22
23	TOTALS	369	156	21	2289
24
25	,

Training+Cardio

	A	B	C	D	E
1
2
3
4
5	Meal	Protein	Carbs	Fat	Calories
6
7	1) Rice Cakes; 2 Isolyze	54	28	0
8
9	PreWO: Carbolyze; 1.5 Isolyze	40	25	0
10
11	PostWO: Carbolyze; 2 Isolyze	54	40	0
12	30>
13	2) Rice Cakes; 12 Egg Whites	42	28	0
14	1>
15	3) 2/8 Cup Oats; 1 Isolyze	27	14	0
16	2 >>>
17	4) 1.5 Beef Patty; Vegetables	37.5	12	7
18
19	5) 2/8 Cup Oats; 1.5 Isolyze	40	14	0
20
21	6) 9 Egg Whites; Vegetables	31	12	0
22
23	7) 1.5 Beef Patty; Vegetables	37.5	12	7
24
25	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
26
27
28
29	TOTALS	375	197	22	2486

1 day out quick update - making middles (pic)

2009-09-17T20:48:00.000-07:00

Here is a very quick update.

I figured going into this show that this would be the very last reasonable chance for me to make the middleweight class, so at 1 day out (day of weigh ins) I decided to try to make it down and here's what happened.

Last night (2 days out) I weighed between 188 and 192 throughout the evening. This was likely due to drinking 5 gallons of water throughout the day.

I woke up weighing 181-182.

I went into weigh ins and stepped on the scale unofficially for the first time at 179, then 178.9.

Team Rodriguez (my girlfriend Loren and I -ha) decided to see if we can make it down to the middleweight cutoff of 176.25 one last time.

We went next door to a gym and I sat in the sauna/steam room.

went back weighed in unoffically (just stepped on the scale by myself) at 177.4 ; back to the steam room...

finally third time was a charm and I officially weighed in at 175.2!

So middleweights it is.

Here is a 1 day out picture... Cooking/eating beef and brown rice in the hotel room (no kitchen=electric wok).

3 Weeks Out + food prep pics

2009-08-29T06:31:00.000-07:00

3 Weeks Out

I've found it helpful sometimes to see how other people prepare food. Its always nice to learn a new trick or a more convenient way to do things so I thought I'd post up a few pictures of how I prepare my food in such a way that is quick, convenient, and easy to clean up.

To make my beef for the entire week, I take out the two oven racks/trays and wrap them in tin foil. I then simply place all the beef I need for the week on them, pour whatever calorie-free seasoning I want (as pictured) and put them in the over carefully (so as not to tear the tin foil). This way I can cook a lot more at once (allowing me to only have to cook once a week), and not have to deal with much clean up--I just take the tin foil off and throw it away.

For my vegetables, I buy 2 lb. bags of smart and final broccoli florettes, measure them out frozen, and microwave for about 4-5 minutes.

	A	B	C	D	E
1	3 Weeks Out - Training Day	8/29/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	35	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	28	0
12	1>
13	3) 2/8 Cup Oats; 1 Isolyze; 1 tsp Mac Nut Oil	27	14	4.5
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze; 1 tsp Mac Nut Oil	40	14	4.5
18
19	6) 9 Egg Whites; Vegetables	31	12	0
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
24
25
26
27	TOTALS	389	214	31	2691
28

	A	B	C	D	E
1	3 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
14
15	6) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
16
17	7) 5/8 Cup Oats; 1 Isolyze	27	34	0
18
19	8) 10 Egg Whites; Vegetables	35	12	0
20
21	9) 5/8 Cup Oats; 1.5 Isolyze	40	34	0
22
23	TOTALS	375	185	30	2510
24
25	,

	A	B	C	D	E
1	3 Weeks Out - Training + Cardio
2
3
4
5	Meal	Protein	Carbs	Fat	Calories
6
7	1) Rice Cakes; 2 Isolyze	54	30	0
8
9	PreWO: Carbolyze; 1.5 Isolyze	40	30	0
10
11	PostWO: Carbolyze; 2 Isolyze	54	40	0
12	30>
13	2) Rice Cakes; 12 Egg Whites	42	28	0
14	1>
15	3) 2/8 Cup Oats; 1 Isolyze; 1 tsp Mac Nut Oil	27	14	4.5
16	2 >>>
17	4) 1.5 Beef Patty; Vegetables	37.5	12	7
18
19	5) 2/8 Cup Oats; 1.5 Isolyze; 1 tsp Mac Nut Oil	40	14	4.5
20
21	6) 9 Egg Whites; Vegetables	31	12	0
22
23	7) 1.5 Beef Patty; Vegetables	37.5	12	7
24
25	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
26
27
28
29	TOTALS	375	204	31	2595
30

4 Weeks Out + Pics

2009-08-23T06:25:00.000-07:00

4 Weeks Out

	A	B	C	D	E
1	4 Weeks Out - Training Day	8/23/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	35	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	35	0
12	1>
13	3) 3/8 Cup Oats; 1 Isolyze; 1 tsp Mac Nut Oil	27	21	4.5
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 2/8 Cup Oats; 1.5 Isolyze; 1 tsp Mac Nut Oil	40	14	4.5
18
19	6) 1.5 Isolyze 11 Egg Whites; Vegetables	40	12	0
20
21	7) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	8) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
24
25
26
27	TOTALS	398	233	31	2803
28

	A	B	C	D	E
1	4 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	44	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
14
15	6) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
16
17	7) 5/8 Cup Oats; 2 Isolyze	54	34	0
18
19	8) 5/8 Oats; 2 Isolyze	54	34	0
20
21	TOTALS	381	216	30	2658
22
23	,

5 Weeks Out + Pics

2009-08-16T06:17:00.000-07:00

5 Weeks Out

	A	B	C	D	E
1	5 Weeks Out - Training Day	8/16/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	36	0
12	1>
13	3) 4/8 Cup Oats; 2 Isolyze; 1.5 tsp Mac Nut Oil	54	27	7
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 4/8 Cup Oats; 2 Isolyze; 1.5 tsp Mac Nut Oil	54	27	7
18
19	6) 1.5 Beef Patty; Vegetables	37.5	12	7
20
21	7) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
22
23
24
25	TOTALS	399	246	36	2904
26

	A	B	C	D	E
1	5 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	44	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	34	9
14
15	6) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	34	9
16
17	7) 6/8 Cup Oats; 2 Isolyze;	54	40	0
18
19	8) 6/8 Oats; 2 Isolyze	54	40	0
20
21	TOTALS	381	228	39	2787
22
23	,

6 Weeks Out

2009-08-08T06:14:00.000-07:00

6 Weeks Out

	A	B	C	D	E
1	6 Weeks Out - Training Day	8/8/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	44	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	36	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	33	9
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	33	9
18
19	6) 1.5 Beef Patty; Vegetables	37.5	12	7
20
21	7) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
22
23
24
25	TOTALS	399	262	40	3004
26

	A	B	C	D	E
1	6 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	44	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
16
17	7) 6/8 Cup Oats; 2 Isolyze;	54	40	0
18
19	8) 6/8 Oats; 2 Isolyze	54	40	0
20
21	TOTALS	381	240	39	2835
22
23	,

	A	B	C	D	E
1	6 Weeks Out -Training+Cardio (5+hours apart)
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	40	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	35	0
8	PostWO: Carbolyze; 2 Isolyze	54	35	0
9
10	2) Rice Cakes; 7 Egg Whites	25	28	0
11
12	5) 4/8 Cup Oats; 1.5 Isolyze; 3 tsp Mac Nut Oil	40	27	14
13
14	3) 4/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	27	9
15
16	Pre Cardio: Carbolyze; 1/2 Isolyze	14	10	0
17	PostCD: Carbolyze; 1 Isolyze	27	20	0
18
19	Rice Cakes; 7 Egg Whites	25	21	0
20
21	4) 1.5 Beef Patty; Vegetables	37.5	12	7
22
23	6) 1 Beef Patty; Vegetables	25	12	4.5
24
25	7) 2 Omega-3 Eggs; Vegetables	12	12	8
26
27
28
29	TOTALS	393.5	279	42.5	3072.5
30

Schedule

	A	B	C	D	E	F	G
1	MON	TUE	WED	THU	FRI	SAT	SUN
2	OFF	AB,FR, Cardio	SH, CV + Cardio	BK, BC, TP	OFF	CH, TR	QD, HS
3

7 Weeks Out

2009-08-02T06:12:00.000-07:00

7 Weeks Out

	A	B	C	D	E
1	7 Weeks Out - Training Day	8/2/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	44	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	44	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
18
19	6) 1.5 Beef Patty; Vegetables	37.5	12	7
20
21	7) 3 Whole Omega-3 Eggs; Vegetables	18	12	12
22
23
24
25	TOTALS	405	270	54	3186
26

	A	B	C	D	E
1	7 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	44	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
16
17	7) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
18
19	8) 6/8 Oats; 2 Isolyze	54	40	0
20
21	TOTALS	394.5	240	48	2970
22
23	,

RxMuscle Back Training Video

2009-08-01T10:35:00.000-07:00

CLICK HERE: RxMuscle Back Training Video

8 Weeks Out

2009-07-21T06:11:00.000-07:00

8 Weeks Out

	A	B	C	D	E
1	8 Weeks Out - Training Day	7/21/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	40	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
18
19	6) 1.5 Beef Patty; Vegetables	37.5	12	7
20
21	7) 2 Whole Omega-3 Eggs; Vegetables	12	12	8
22
23
24
25	TOTALS	399	262	50	3094
26

Off

	A	B	C	D	E
1	8 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	45	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1.5 Beef Patties; Vegetables	37	12	7
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
16
17	7) 5/8 Cup Oats; 2 Isolyze; 1 tsp Mac Nut Oil	54	34	4.5
18
19	8) 6/8 Oats; 2 Isolyze	54	40	0
20
21	TOTALS	394.5	235	43.5	2909.5
22
23	,

10 / 9 Weeks Out + Pics

2009-07-14T13:11:00.000-07:00

I've decided to go back up in calories this week. Based on my current conditioning, I don't think I need another 10 weeks to be in contest shape. At first I thought this was a problem, but this might actually be a good thing.

Last week, 11 weeks out, I started to notice I was having a much harder time getting through my workouts. I think right about under 3,000 calories is where this happens for me. So, since I'm in great shape for being this far out, I've added about 3oo calories back into my diet. This may not seem like much, but at this point its very noticeable for me. So far, my workouts have been great after this slight increase. Aside from adding some calories back in, I'm also going to take a break from cardio this week.

I'll be more aggressive with dropping calories later (maybe closer to 7 weeks out), but for now, I have the luxury of getting to "coast" a bit and enjoy my workouts. As usual, I'll judge when and how many calories to drop based on how I'm looking in the mirror.

Below are progress pictures and my 10 weeks out diet.

(EDIT: Same diet for 9 Weeks out)

Training

	A	B	C	D	E
1	10 Weeks Out - Training Day	7/9/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	45	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	45	0
8
9	PostWO: Carbolyze; 2 Isolyze	54	45	0
10	30>
11	2) Rice Cakes; 12 Egg Whites (w/ 1 yolk)	45	40	5
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
14	2 >>>
15	4) 1.5 Beef Patty; Vegetables	37.5	12	7
16
17	5) 5/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	33	14
18
19	6) 1.5 Beef Patty; Vegetables	37.5	12	7
20
21	7) 1 Salmon Patty; Vegetables	20	12	9
22
23
24
25	TOTALS	410	277	56	3252
26

Off

	A	B	C	D	E
1	10 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	45	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 2 Salmon Patties; Vegetables	40	12	18
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	40	9
16
17	7) 5/8 Cup Oats; 2.25 Isolyze	60.5	34	0
18
19	8) 6/8 Oats; 2 Isolyze	54	40	0
20
21	TOTALS	404	235	50	3006
22
23	,

11 Weeks Out

2009-07-14T13:10:00.001-07:00

Training

	A	B	C	D	E
1	11 Weeks Out - Training Day	7/2/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8	MidWO: Carbolyze; 1/2 Isolyze	14	10
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	40	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	34	9
14	2 >>>
15	4) 1 Beef Patty; Vegetables	25	12	4.5
16
17	5) 4/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	27	14
18
19	6) 1 Beef Patty; Vegetables	25	12	4.5
20
21	7) 1 Salmon Patty; Vegetables	20	12	9
22
23
24
25	TOTALS	396	267	41	3021
26

Off

	A	B	C	D	E
1	11 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	40	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1 Salmon Patty; Vegetables	20	12	9
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
16
17	7) 5/8 Cup Oats; 2.5 Isolyze	67.5	34
18
19	8) 5/8 Oats; 2 Isolyze	54	34	0
20
21	TOTALS	391	224	41	2829
22

Training + Cardio

	A	B	C	D	E
1	11 Weeks Out - Training Day + Cardio
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	40	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	30	0
8	PostWO: Carbolyze; 2 Isolyze	54	40	0
9
10	2) Rice Cakes; 7 Egg Whites	25	30	0
11
12	3) 4/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	27	9
13
14	Pre Cardio: Carbolyze; 1 Isolyze	27	20	0
15	PostCD: Carbolyze; 1 Isolyze	27	20	0
16
17	Rice Cakes; 7 Egg Whites	25	20	0
18
19	4) 1 Beef Patty; Vegetables	25	12	4.5
20
21	5) 4/8 Cup Oats; 1.5 Isolyze; 3 tsp Mac Nut Oil	40	27	14
22
23	6) 1 Beef Patty; Vegetables	25	12	4.5
24
25	7) 1 Salmon Patty; Vegetables	20	12	9
26
27
28
29	TOTALS	402	290	41	3137
30

Cardio

	A	B	C	D	E
1	12 Weeks Out - Cardio Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	68	40	0
6
7	PreWO: Carbolyze; 1 Isolyze	27	25	0
8
9	PostWO: Carbolyze; 1.5 Isolyze	40	30	0
10	45>
11	2) Rice Cakes; 12 Egg Whites	42	40	0
12	1:15>
13	3) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14	2 >>>
15	4) 1 Beef Patties; Vegetables	25	12	4.5
16
17	5) 5/8 Cup Oats; 2 Isolyze; 3 tsp MNO	54	34	14
18
19	6) 1 Beef Patties; Vegetables; 1 Isolyze	52	12	4.5
20
21	7) 1 Salmon Patty; Vegetables; 1/2 Isolyze	20	12	9
22
23		14
24
25	TOTALS	396	245	41	2933
26

12 Weeks Out

2009-07-14T13:07:00.000-07:00

Training

	A	B	C	D	E
1	12 Weeks Out - Training Day	6/25/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8	MidWO: Carbolyze; 1/2 Isolyze	14	10
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 9 Egg Whites	32	40	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	34	9
14	2 >>>
15	4) 1.5 Beef Patties; Vegetables	37	12	7
16
17	5) 5/8 Cup Oats; 1.5 Isolyze; 3 tsp Mac Nut Oil	40	34	14
18
19	6) 1.5 Beef Patties; Vegetables	37	12	7
20
21	7) 1 Salmon Patty; Vegetables	20	12	9
22
23
24
25	TOTALS	396	274	46	3094
26

Off

	A	B	C	D	E
1	12 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	50	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1 Salmon Patty; Vegetables	20	12	9
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
16
17	7) 5/8 Cup Oats; 2.5 Isolyze	67.5	34
18
19	8) 5/8 Oats; 2 Isolyze	54	34	0
20
21	TOTALS	391	234	41	2869
22

Cardio

	A	B	C	D	E
1	12 Weeks Out - Cardio Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 1 Isolyze	27	25	0
8
9	PostWO: Carbolyze; 1.5 Isolyze	40	30	0
10	45>
11	2) Rice Cakes; 9 Egg Whites	32	40	0
12	1:15>
13	3) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14	2 >>>
15	4) 1.5 Beef Patties; Vegetables	37	12	4.5
16
17	5) 5/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	34	9
18
19	6) 2 Beef Patties; Vegetables	50	12	9
20
21	7) 2 Isolyze; Vegetables; 3 tsp MNO	54	12	14
22
23
24
25	TOTALS	402	245	45.5	2997.5
26