Journey Through 2016

[Joshua H]

What made you pick pete? Great choice BTW
Figured you may throw your name in the hat for Cliff Wilson, or even Jason Theobald / Austin Stout off these boards

pete and I went to grad school together at UW-La Crosse. stayed in touch over the years. watched his career academically and sports wise progress very well. like his style, methods, his clients results, his depth of knowledge and his field experience himself and with all spectrum of athletes who compete in stage fitness.

bottom line.....nothing beats personal first hand knowing of someones character.

[Joshua H]

question for all who do look at my log here:

do you guys bother to track macros from veggies like:

raw......
cucumber
tomatoes
kale
spinach
romain lettuce
yellow/zucchini squash
white mushrooms
peppers
onions
celery

I myself do not. their total aggregate contribution to my diet in the amounts I eat per day is like 20g net carbs, 4 fat and 5 protein. the fat being negligible, the protein being incomplete and the veggie being extremely non impact carbs in small per meal doses seems pointless to consider in the grand scheme IMO.

veggies I do eat daily and count are those like:

broccoli/cauliflower
asparagus
brussel sprouts
carrots
green beans

Your thoughts on this?

[The Solution]

Always count.. They add up and contain calories.

[Joshua H]

6 weeks out today! (original show 2 Nov 19 is now only show planned) a great week of diet, hit macros within 5% range or better all week. training was a bit of a struggle but not terrible. work based classes really wearing on me last week and more so this week. calorie intake where it is now likely going to play a role in NEAT and general vigor I have day to day. Part of the game so now the objective is to manage that as best as possible.

no changes to diet or training from coaches feedback this morning.

still same as posted in earlier post above. weight today 185.6 (last week 188.6)

pics from this AM

[Joshua H]

I lied. Coach and I spoke this Sunday morning. Made some small adjustments.

New plan as of Sunday:

carbs 130 (260 refeed day)
fats 45 (35 refeed day)
protein 240

cardio stays at 3x a week HIIT for 20 minutes (minus warm up and cool down)

I also get 1-1.5 hours LISS at work 5x a week leading group x classes so Pete has factored that in already.

lifting not changes. 2 on 1 off split as has been for past 4 weeks. 90 minute sessions tops.

chest/bicep
legs
off
delts/triceps
back
off
repeat..

[Joshua H]

5 weeks out now. 182lbs.

new macros and cardio from coach for the week:

100c, 250p, 45f
250c, 225p, 40f (6 day refeed)

4x30 LISS, and 2x30 HIIT(non lift rest days only) only 1 day a week i dont do cardio and thats leg day.

[The Solution]

Still eating pretty good.
How do you feel for 5 weeks out personally?

[Joshua H]

Still eating pretty good.
How do you feel for 5 weeks out personally?

I started to feel kind run down this past week as cals dropped to the 1800ish mark. With my job leading fitness classes 2-3x a day on top of my own training in the evenings, I find I am running on fumes by the time my own workout comes up. I normally cannot wait to hit the iron but this week cardio and weights really felt like a big chore. I do not like going heavy on stims like coffee and pre workout at all but I did have to go double shot on my pre lift coffee 3x this week just to muster up the gusto to get the job done. I even had some low blood sugar spells with going hypo after my classes ended this week which is never fun let me say that much to those who never had a hypo spell before.

No real unbearable killer hunger pangs other then mild stomach growling about 30 minute before every meal time is about to come up....its like my body knows its just about meal time lately!

The drop this weekend puts me right at 1800kcals a day every day but my 6th day refeed rotation where I bump up to 2240. I hope this week is a bit better for general vigor and energy levels for the sake of both work demands but also my workout quality as well of course.

pics from yesterday as attachments now. links moved so no longer available as can be seen above post.


3 weeks out f.jpg
3 weeks out b.jpg

[Joshua H]

Refeed day today and loved! Even as a smaller version of what it had been for past 3 weeks per coaches changes, still awesome! Needed it so bad! The low blood sugar spells at work since last refeed day...... not cool!

Today I got 230c, 30f. 220p and nailed it within 5g on each macro too! Had this spaced over 4 meals today and had a killer workout with the added cals.

Workout today at 545pm just 3 hours after co-leading a 6 hour Navy fitness cert course! I would have died on a normal low carb day for sure. Lucky high carb day fell on today!


5 minute elliptical warm up, dynamic warm ups.......here we go!

single arm seated cable row
3x12-10-8
burn out set 20 reps single arm row to failure

single arm pull pull down
3x12-10-8
burn out set 20 reps single arm pull down to failure

seated machine pull overs
3x15

just under the knees snatch grip rack pulls
5 sets of 10 working up to top set at 315

hammer strength machine high rows
3x15

45 degree hyper bench w/25lb plate across chest
3x15

seated db shrugs
75's x30 reps, + rest pause for 10 more, + rest pause for 10 more......trap pump city!!!

Post workout mild bike cool down, 7 minutes.....done!!

[Curt James]

question for all who do look at my log here:

do you guys bother to track macros from veggies like:

I don't track anything. It's vital for competitive physique athletes, but that ain't me.

But I respect Bob's word on the subject. Start counting! Or add those raw veggies to your numbers.

Thank you for keeping a journal here, Joshua.

[Joshua H]

been logging all macros, veggies included for past 4 weeks now. sucks as now not only are macros 20g lower in carbs but meals less filling without them veggies in their! ugh! the grind is well on!

[The Solution]

Always add
They are calories

[Joshua H]

4 weeks out now gang! so close! 3ish formal training weeks left then the big bad peak week. feel real good with peter in my corner to help dial me in at the end.

this week was really good. i find that being sure to take my daily multi vitamin packs is a must for keeping energy levels strong. Pete pulled out the HIIT as thats when I tended to go hypoglycemic most often from my classes at work or on my own. So all 6 cardio sessions from this weekend forward I do on my own outside work demands are 35 mins LISS (not to exceed 143bpm or 65% HRR). No changes to diet as I went from 183 to 180 this week so Pete and I feel we ride this tide as it is.

Macros this week, same as last week: (super small drop in fats via -5g all days)

100c, 250p, 40
250c, 225p, 30f (6 day refeed)

Pics from this AM at 180.4lbs.......crazy as I was 178.8 on show morning for my last 2 shows in Oct 14 and here I am 28 days out just a couple pounds over that!

2 weeks out f.jpg
2 weeks out b.jpg

[The Solution]

Do you feel your conditioning is as good if not better then last show?

[Joshua H]

yes indeed! im as lean now as i was (minus mild peak week stuff) as last time. and i have 4 weeks left!

Oct 2014. 178.9lbs at ANBF Culver City W Coast Championships. Took 1st mens tall Physique and 2nd overall. Out of 3 people mind you.