My first week of contest preparation went as planned. It was a little rough the first couple of days, but I made it through the first week. My weight today was 194.5 lbs and my goal weight is about 155 lbs. So far I have lost 6.5 lbs. My diet is going real good. Today I ate the following:

Meal One - 4 oz. ground turkey breast with  1 cup brown rice and 1/2 tbsp olive oil
Meal Two - 4 oz. ground turkey breast with 3/4 cup brown rice and 1/2 tbs olive oil
Meal Three - same as meal 2 
Meal Four - same as meal 2 and 3 
Meal Five - same as meal 2,3 and 4
Meal Six - 1 1/4 whey protein with 3/4 cup brown rice and 3 walnuts

Totals for the day were 180g protein, 219g carbs, 49g fat 

I weigh my turkey breast prior to cooking and then form them into patties. Then I season them with garlic powder, onion powder, black pepper, red pepper, and a little bit of salt. I then add 1/2 tbsp olive over each turkey patty right before I eat them. I do not cook or heat the olive oil in the microwave because excessive heat breaks down the oil and it loses its health benefits. I also made sure to take my multivitamins. One a day!

Today I trained lower body and I had a really good workout. I felt strong and I seem to be back to normal after my vacation to New Mexico for the holidays. I did lower body 2 workout which consists of the following:

1.  Leg Extensions - 1st set 245 for 14, 2nd set 270 for 10, 3rd Set 270 for 9             



2. Hyperextensions - 1st set 100 for 10, 2nd set 100 for 8



3. Seated Calf Raises - 1st Set 435 for10, 2nd Set 445 for 9



4. Decline Sit Ups - 1st Set 135 for 10, 2nd Set 135 for 9



These pics were taken during today's workout. Good thing I have the weekend off to recover!