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Overall Goal
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Compete
Take home the Trophy at Texas Championship WBFF 2012!! Oct. 20
Progress & Goals
BEFORE
Feb 20, 2009
CURRENT
Oct 2, 2012
179.4 Lbs.
LEAN BODY MASS
15.6 Lbs.
BODY FAT
CURRENT WEIGHT
195
Lbs.
Nov 14, 2012
CURRENT BODY FAT
8
%
Nov 14, 2012
PROGRESS HISTORY
Lbs.
2007-12-19,2008-01-18,2008-01-20,2008-01-21,2009-02-15,2009-05-14,2012-02-20,2012-06-07,2012-07-07,2012-07-17,2012-07-19,2012-07-24,2012-07-25,2012-07-29,2012-08-08,2012-08-21,2012-08-31,2012-09-13,2012-09-18,2012-10-02,2012-10-07,2012-10-16,2012-10-24,2012-11-14
155,160,160,159,185,189,180,176,189,190,196.6,194,193.4,191.4,201,193,191.4,202,199,194.6,190,188,199,195
Oct 20, 2012
200 Lbs.
%
2007-12-19,2012-02-20,2012-06-07,2012-07-07,2012-07-13,2012-07-17,2012-08-08,2012-08-26,2012-09-13,2012-10-02,2012-10-24,2012-11-14
17,8,6,7,6,6,7,6,5,4,6,8
Oct 20, 2012
4 %
Lbs.
2007-12-19,2008-01-18,2008-01-20,2008-01-21,2009-02-15,2009-05-14,2012-02-20,2012-06-07,2012-07-07,2012-07-17,2012-07-19,2012-07-24,2012-07-25,2012-07-29,2012-08-08,2012-08-21,2012-08-31,2012-09-13,2012-09-18,2012-10-02,2012-10-07,2012-10-16,2012-10-24,2012-11-14
128.6,132.8,132.8,132,153.6,156.9,165.6,165.4,177.7,178.6,184.8,182.4,181.8,179.9,186.9,181.4,179.9,191.9,189.1,186.8,182.4,180.5,187.1,179.4
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Sample Leg workout that I perform usually twice a week, weights vary but I used these on 7/23/12
Legs
5 min on Stationary Bike
Squats
1 x 15 (135lb)
2 x 15 (225lb)
3 x 12 (315lb)
4 x 8-10 (335lb)
5 x 4-6 (375lb)
6 x 20 (225lb)
Leg Press
1 x 15-20 (480lb)
2 x 15 (590lb)
3 x 12 (680lb)
4 x 10 (770lb)
RDL's
1 x 10-12 (185lb)
2 x 10 (205lb)
3 x 10 (255lb)
4 x 10 (255lb)
Super Set Leg Extenesions and Leg Curls (Hammer Strength)
1 x 15
2 x 15
3 x 15
4 x 15
5 min on Stationary Bike
My Nutrition Philosophy View My Full Nutrition Philosophy
Pre Contest 16-12 week! I find that Im leaning out and still making gains!
Meal 1 6:30am
- Shake 20g Protein
Meal 2 7:00-7:15am
- 8 Egg Whites
- 2 Whole Eggs
- 1/2 cup whole oats
- 1 Banana
Meal 3 9:30-9:45am
- Shake 40-45g Protein
- 2 Tbsp Natural Peanut Butter with Flax Seed
- 1/2 cup Frozen Strawberrys
Meal 4 10:20-10:30am
- 8oz Steak, Chicken, Salmon
- Sweet Potatoe, 1 cup Whole oats, 1 cup Ezekiel Cereal
Meal 5 1:30pm
- 8oz Chicken, Salmon
- 1/2 cup Brown Rice, Ezekiel Cereal, 2 Slices of Whole Wheat Bread
- 1oz Almonds
Meal 6 4:30pm
- 8oz Chicken, Salmon
- 1oz Almonds
Meal 7 8pm
- 10 Egg Whites
(if not asleep)
Meal 8 11pm
- 6oz Salmon
My Supplement Philosophy View My Full Supplement Philosophy
Basic Supps
6:30am
- 20g Protein
- 1/4 Tbsp Amino Balance
7:45am
- 5g Creatine Mono
- 1-2 Scoops of HyperFx
9:45am
- 5g Creatine Mono
- 1/2 Tbsp Amino Balance
- 40-45g protein
4:30pm
- 1/4 Tbsp Amino Balance
8pm
- 1/4 Tbsp Amino Balance
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Noticeable progress, and the growing ease in every day tasks.
Chali-boy Off season time!! Need to put on about 10lbs for the Wbff Worlds Championship in August 2013 as I make my Pro Debut!
Oct 24, 2012 | LikeVisitor Comments
MaybeMoreAbs
Down to 4%. Damn. Please add carbs!!
;) it is a good problem to have.
Oct 2, 2012 9:34am
MaybeMoreAbs
You look ready now! I mean at your healthiest. I know contest readiness requires a lot more shredding but I'd say you look at your healthy best now.
Aug 26, 2012 9:55am
ashleynoel91
Thank you so much for the add and the kind words!!!!!(: means a lot to me!
Aug 7, 2012 3:21pm
bhotex
Hey man -- how's it going? You look great, bro! Nice to see other people from the area on here!
Apr 5, 2009 7:38pm
Chali-boy is now friends with IThinkFit.