Week 7, Day 1

Had a good chest workout today and also had a good bball run. Normally don’t like to run ball more than once a week while I’m cutting but tomorrow will be my last day before we head to the 808. I’m gonna hit the legs in the morning. I have mixed feelings, I just wanna get em in and get em done. I also may head back to the gym tomorrow for a 2nd round in the afternoon to make up for my Wednesday workout (back) that I’ll miss due to travel. I’m so excited to get out I can’t stand it. I’m really gonna work the best I can while I’m there. I don’t want to lose any of the progress that I’ve made so far.
Today’s meals:
4:30 am Meal 1: Protein shake + 5 grams glutamine and 1 tbsp. peanut butter
5:00 am Workout: Chest & abs
8:45 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 16 almonds
10:45 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 4: Protein shake + 5 grams glutamine, 1 tbsp. peanut butter
5:30 pm Meal 5: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
7:30 pm Meal 6: 6 egg whites, 1 yoke, 1 cup broccoli, and 12 almonds
9:30 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Legs, all lifts 5 sets 10 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 6, Day 7

Today I’ m now under 10 weeks out. I feel great with the progress I’ve made but there is still a lot of work I need to do if I’m going to compete. I leave here for Hawaii in a few days and I feeling good about cruising the beaches as well… lol. I’ve got a small sponsorship from the gym at my job. They’ve agreed to cover my Competition membership, registration, and drug test. It’s not a big amount but it definitely helps me out. Now the only question is which contest I’ll enter. I’ve been prepping for May 7 which will be the Rocky Mountain Rumble. This show is a PNBA/ANBA contest which is an all- natural association but there is another contest the week after May 14, Mountain States contest by NGA another all-natural association. I’ll see where I am at after Hawaii before I decide. The benefit of the May 14 show is that I’ll have another week to prep, which will help me if Hawaii proves to be difficult to manage my diet. We’ll see, either way it’s becoming more and more a reality. It’s almost show time!
7:30 am Meal: Protein shake and 1 tbsp. peanut butter
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 16 almonds
10:45 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
5:30 pm Meal 5: Protein shake + 5 grams glutamine, 1 tbsp. peanut butter,
9:30 pm Meal 6: 6 oz. salmon, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Chest, 5 sets 6 reps. Increase weight for all lifts from previous week.
Incline bench
Bench press
Peck deck
Pushups – 1 set until failure
Abs:
35 min cardio

Week 6, Day 5

I weighed in this morning at 215 lbs. I’m down about 18 lbs. from the 233-234 lbs. where I started back on Dec 27. The last time I measured my body fat I was about 10.9% and I checked my body fat today and measured at 8.1% body fat. This is exactly what I want, I want to minimize my weight loss while maximizing my fat loss. I’ve included a short video of Coach Mike, trainer from my work gym, using calipers to check my body fat. Pinching still has a margin of error but it’s far more accurate than using the electrodes. Check it out. I’ll post updated pics soon as well. ( see video on side panel >>>>>>>>>>>>>)

4:30 am Meal 1: Protein shake + 5 grams BCAA and 1 tbsp. peanut butter (drink during morning workout)
5:00 am Workout: Arms (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. peanut butter
11:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
1:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
3:30 pm Meal 5: Protein shake + 5 grams glutamine, 1 cups broccoli, and 16 almonds
6:00 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
8:30 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 1 tbsp. peanut butter
Tomorrow’s work out: Shoulders, 5 sets 8 reps
Seated dumbbell shoulder press w/ no back support
Seated front raise no back support
Dumbbell lateral raise
Rear lateral raise
Calf raise
Seated calf raise

Week 6, Day 4

Today was a rest day from weights and I felt really rejuvenated today especially with my carb load last night. By the time I was doing my cardio this afternoon it took some self-coaching to keep myself going. I really am seeing some good results though so that in itself is motivation. I got my food stocked up, or at least my chicken and fish s big ups to my cousin Brian for the hook up. I’m gonna shoot a quick video tomorrow at my work gym with Coach Mike Parker. He’ll check my body fat % with calipers. I’ve said before that for me the true judge is what I see in the mirror but it’s a good estimate to make sure I’m moving in the right direction as far as cutting weight of Fat versus muscle. Overall though, I’d have to attribute my success so far to discipline. I’ve done a pretty good job of staying on track and not cheating. I really haven’t come close to cheating yet and it’s because I stay ahead of the game and keep my food prepared. It’s tough and somewhat time consuming but the results have made it worth it. I get asked all the time, “Dude why/how do you eat like that?” and in my mind I answer, “well I can eat like this and look like me or eat that and look like you.” And that makes it a little easier, but I don’t say that out loud of course. I know that’s mean but it comes down to who’s in control me or the food? That’s why I love this because I’m in control.
Today’s meals:
6:30 am Meal 1: Protein + 1 tbsp. peanut butter
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/4 avocados
11:30 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
1:30 pm Meal 4: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter
3:30 pm Workout: 35 min cardio
4:30 pm Meal 5: Protein shake + 5 grams glutamine, 16 almonds, and 1 cups broccoli
6:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
9:00 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 1 tbsp. peanut butter.
Tomorrow’s workout arms: Arms & abs, all lifts 5 sets 8 reps
Dumbbell curls
Preacher curls
Concentration dumbbell curls
Close grip bench
Cable triceps pushdown
Cable overhead triceps extension
Abs:

Week 6, Day 3

I am feeling good today. My cravings have subsided for now. Only counting down the days till my vacation and feeling good about my progress so far. Still got work today before May 7 but feeling good about the beach body I was aiming for… lol. These past few days I’ve talked to more and more people still on their quest for fitness and it’s great. No pain no gain is cliché but it’s true. I’ll post pics again soon.
Today’s meals:
5:30 am Meal: Protein shake + 1 tbsp. peanut butter
6:00 am Workout: Back (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/4 avocados
10:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
12:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and ¼ avocados
1:00 pm Workout: 35 min cardio
2:00 pm Meal 5: Protein shake + 5 grams glutamine, and 16 almonds.
6:30 pm Meal 6: 6 oz. chicken, 1 cups broccoli, and 12 almonds
8:45 pm Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)
To be eaten in this order:
1 cups broccoli
2/3 cup oatmeal (measured dry) + 12 almonds + 1 tbsp. raisins, and splenda to sweeten
6-8 oz. sweet potato (my scale is messed up so I’ve been measuring about 2 cups of sweet potatoes)
1 tbsp. peanut butter
No weights tomorrow:

Week 6, Day 2

Hit legs today and I felt really good through out the workout. I’ve dropped my reps to 8 so I felt I really pushed the weight to the limit. Now I still kept in mind that it’s quality over quantity so I didn’t get out of control but I definitely put in the work today. Since I’m flying to Hawaii next week I’ll probably eat spinach instead of broccoli on that day. I don’t want to bust out my broccoli and stink up the plane. So I got some spinach and I’m going to try to incorporate it now, little by little. I don’t mind broccoli but I definitely can’t eat it as much as I do broccoli. I eat it raw, like a salad because I can barely get it down steamed. I am excited though because I’ve made some really big gains. I’m still on track weight wise but I feel and look full and big. Does that sound gay? Yes it probably does but that’s my goal. I’m not looking to be skinny, I’m looking to be as big as possible but as lean as possible at the same time. Sometimes my wife has to put me in check. I can over do it and become overly concerned with ME and that’s a problem. It’s a fine line because in bodybuilding or fitness training you do it to physically look GOOD. But it also makes me feel good about myself, so if I’m not careful I can get a little full of myself. But that’s what wife’s and family are for. Mine are pretty good about keeping each other grounded.
Anyways, early on I saw someone on Facebook put everyone with resolutions on blast saying they’d all fail. Well I haven’t and hopefully there are plenty out there still on track. I know there’s a few in my own family. Resolutions aren’t bad you need to have goals to work towards. So those who say they don’t set resolutions, well in my opinion you’re not setting goals and setting goals is the first step to success. No matter how many times you have to take that step!
Today’s meals.
5:30 am Meal 1: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter (to drink during morning workout)
6:00 am Workout: Legs (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and ¼ large avocados
11:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and ¼ large avocados
1:00 pm Meal 4: 6 oz. chicken breast, 1 hand full spinach, and ¼ large avocados
2:30 pm Workout: 35 min cardio
3:30 pm Meal 5: Protein shake + 5 grams glutamine, and 16 almonds
6:00 pm Meal 6: 6 oz. chicken breast, 1 hand full spinach, and ¼ large avocados
8:30 pm Meal 7: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Back, 5 sets 8 reps each. Increase all weight from previous week.
Seated high row
Seated low row
Machine lat pull down
Dumbbell pullover
Shrug with abduction
Hyper extensions
Abs:

Week 6, Day 1

With my carb load last night my energy was pretty good today. I had an early start and I didn’t have my normal protein shake during my morning workout so I took a PowerAde Zero and sipped it throughout my workout and cardio. I a little more red meat today than I would prefer in one day. Don’t get me wrong I love steak but I try to limit my red meat intake. My order of protein did show up though so I got my 7 meals in today. I cut out some fats and carbs so I don’t eat the ruby red grape fruit anymore in the afternoon. To fill up I had a cup of broccoli with my afternoon shake. This sounds gross but the fiber is good to keep me regular because of the amount of protein I take in, I don’t want to get backed up but also it helps to feed my stomach and keep me from craving. Tomorrow is legs and I’m looking forward to it. I know I’m going to dread it once I get going but I always feel great afterwards. I’ll increase the weight for all my lifts from last week but drop my reps to 8 for each set. Next week I’ll increase the weight again and drop my reps to 6. See the details of tomorrow’s workout below today’s meals.

Today’s meals:
5:00 am Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:300 pm Meal 3: 5-6 oz. Top sirloin, 1 cups broccoli, and 1/3 avocados
2:30 pm Meal 4: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter
5:00 pm Meal 5: 5-6 oz. tops sirloin, 1 cups broccoli, and 16 almonds
7:00 pm Meal 6: Protein shake + 5 grams glutamine + tbsp. peanut butter, and 1 cups broccoli
9:00 pm Meal 7: 6 oz. chicken breast, 1 cups broccoli, 12 almonds
Tomorrow’s workout: Increase weight from previous week- Legs, all lifts 5 sets 8 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 5, Day 7

Today was kind of a hectic day. Had meetings before church and a meeting tonight after church. I don’t have any protein, which I really miss having because of the convenience of it, so I only got in 5 meals today. This is a big no no, so I ordered two 5 lb bottles this time. They should be arriving tomorrow sometime. I also reduced my calories starting today. Now the reduction in calories is done by cutting out a little of my fat intake (peanut butter, almonds, avocados) and my carb intake (oatmeal and sweet potatos during carb loads, but also very little from veggies). So if you follow my meals you’ll see a slight reduction in the amount or number of these foods in my daily regimend. This week with the weights we are conitnuing to work on strength and size so I’ll reduce the reps this week from 10 to 8 but increase the weight for each lift. Again I want to push myself to the limit without sacrificing the integrity of quality lifts and workouts.
Here were today’s meals:
7:30 am Meal 1: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. peanut butter
10:45 am Meal 2: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 3: 4-5 oz. top sirloin steak, 1 cups broccoli, 16 almonds
5:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
7:30 pm Meal 5: Carb load
1 cups broccoli
½ cup oatmeal + 1 tbsp. raisins, 12 almonds, and splenda to sweeten
2 cups sweet potatoes (6-8oz.)
1 tbsp. peanut butter
Tomorrow’s workout: Chest + abs, this week increase weight but decrease reps. all lifts 5 sets of 8 reps.
Incline bench
Bench press
Peck deck
Pushups- 1 set till failure
Abs:

Week 5, Day 6

I missed the blog last night so I included this morning’s workout in today’s blog. I also ran out of protein this morning so I’m eating straight solid foods today. I have some ordered already and should arrive some time Monday. Oh, there’s something I could talk about quick. People always ask what protein or supplements I take and the truth is I buy the brand I like because it tastes good. I don’t know that it has any other real benefits over something you can buy in Walmart or something. The brand I buy is Dymatize and the protein is Elite Whey Protein. Its good stuff, really lean and all the flavors taste great. I normally only buy the Rick Chocolate though. I bring this up because I know supplements can get expensive which is really why I don’t get into too many supplements. STAY AWAY FROM YOUR GYM’S PRO-SHOP. Sure the products maybe good quality but if you take a little time and research online you can find the same products far cheaper. Plus, just because you see folks go in there and buy a shake and a power bar doesn’t make them any more in shape than someone who’s looking to do it for a better price. These pro-shops may have good folks behind the counter but it’s about making money.

Anyways, it’s 11 weeks away today and I’m feeling good. I plan to post pictures again of my progress at 8 weeks out. I will be in Hawaii during that time so I hope I can continue to make progress while I’m there.
I’m posting this blog entry early today because I work until 7 and I have an indoor game tonight at 9pm. So I’ll eat my last meal after that. I’ll be drinking a ton of water through out the day, like usual, but also PowerAde Zero during the game. It has no carbs, sugars, or proteins but is loaded with electrolytes so I feel like it really helps my energy levels.
5:30 am Meal 1: Protein shake + 5 grams BCAA and 1.5 tbsp peanut butter (drink during morning workout)
6:00 am Workout: Shoulders, 5 sets 10 reps
Dumbbell shoulder press (seated no back support)
Seated dumbbell front raise (no back support)
Dumbbell rear lateral raise
Seated dumbbell lateral raise
Calf raise
Seated calf raise
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 20 almonds
11:00 am Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
1:30 pm Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
4:00 pm Meal 5: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
6:30 pm Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
9:00 pm I have an indoor game so I’ll eat my last meal afterwards.
Tomorrow’s a rest day so no weights and no cardio.

Week 5, Day 4

Today feeling really good even all the way up to my carb load tonight. Energy level is feeling really good right now. I’m liking it and I see the muscle separation coming in more and more each day. Today was a good day.

6:30 am Meal: Protein shake + 1.5 tbsp. peanut butter

8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados

10:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

12:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

1:00 pm Workout: 35 min cardio

2:00 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.

6:30 pm Meal 6: 6 oz. salmon, 1 cups broccoli, and 14 almonds

8:00 pm Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)

To be eaten in this order:
1 cups broccoli
1 cup oatmeal(measured dry) + 14 almonds + 1.5 tbsp. raisins, and splenda to sweeten
8-10 oz. sweet potato
1.5 tbsp. peanut butter

Tomorrow’s workout: Arms & abs, all lifts 5 sets 10 reps
Dumbbell curls
Preacher curls
Concentration dumbbell curls
Close grip bench
Cable triceps pushdown
Cable overhead triceps extension
Abs:

Week 5, Day 3

Nothing spectacular happened today at all. The increase to 35 min of cardio seems like friggin forever, but it needs to be done. I don’t do any crazy cardio right now because I don’t want to thin out. I maintain my HR between 130-150, now the philosophy behind this can be argued but for me it’s given results. I don’t want to be skinny I want to be buff… lol. Sounds funny I know, but it’s true. I do play basketball once a week so I try to watch my weight the day after. Once I start to drop too much at once I’ll cut that out too until about the last 2-3 weeks before the contest. Then I’ll incorporate some HIIT (high intensity interval training) back in to really shred down the last bits of fat on my body. At about 6 weeks out as well I will supplement a fat burner to help with shredding the last few ounces of fat. I’m in the process of researching some right now. I the supplement I’ve taken in the past has been taken off the market. Right now I’m weighing about 218 lbs down from about 233-234 lbs. I’ll be checking my body fat % again on 2/25/11 before I go to Hawaii. Last i checked I was at about 10.9%. Now, I use the mirror to really judge the definition and development progress but I use the body fat test to ensure I’m not losing bad weight and to make sure I’m moving in the right direction. When I do check it next though, I will post a quick video of the trainer who does it for me and how it’s done. I’ve said this before but I don’t use the electrode machines because the margin of error with those is huge, especially since I don’t fit into the average height/weight ratio.

Here were my meals for Wednesday 2/16/11

5:300 am Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter

6:00 am Workout: Back & abs (see yesterday’s blog for details)

8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados

10:45 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

1:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

3:00 pm Workout: Cardio 35 min

4:00 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.

6:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 14 almonds

8:00 pm Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1 tbsp. peanut butter

Thursday is a rest day. No weights just 35 min cardio

Friday’s workout: Arms & abs, all lifts 5 sets 10 reps

Dumbbell curls
Seated preacher curl
Dumbbell concentration curl
Close grip bench
Cable triceps pushdown
Cable overhead extension
Abs:

Week 5, Day 2

It’s tough to get up in the morning but at the same time it’s the best part of my day. I look forward to getting up and pushing myself to the next limit. For the next 4 weeks I’m going to be working on increasing strength and size. I will be doing 5 sets of 10 this week and increase weight each week in every lift. I’ll progressively drop the reps as well, but at the end of these 4 weeks (week 8) I’ll increase my reps and increase the weight. I’m excited for the development ahead.
Today’s meals were kinda bland and dry. Tonight for dinner my family was eating saimini and it looked so good. I had to spice up my meal any way I could so I dipped my chicken in some mustard. Yeah I said mustard. It was the only thing I could find in my fridge that wouldn’t affect me. No carbs, no sugars, no proteins, and no calories. It does contain some sodium so I guess that’s not a good thing. Today was really tough though with all the temptations. Hopefully tomorrow will be better.
5:00 am Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter
5:30 am Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:45 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados
1:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
2:30 pm Workout: Cardio 35 min
3:30 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.
5:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 14 almonds
8:00 pm Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1/4 avocados
Tomorrow’s workout: Back, all lifts 5 sets 10 reps
Cable seated high row (my gym doesn’t have a high row machine so I just use the lat pull down with a close grip handle and lean back a bit)
Cable seated low row
Lat pull downs
Dumbbell pullover
Shrug with abduction
Hyperextension
Abs:

Week 5, Day 1

Something that I’ve been thinking about lately is getting on the scale.  Generally during my off seasons I don’t get on the scale at all.  I’ve also watched a little bit of the biggest loser and see people at the gym on the scale every day.  Now for me it’s not so much what the scale says but what my body fat is at.  Unlike a lot of people, most guys and that I know who train for bodybuilding want to be as heavy as possible while staying lean.  This is a tough contrast to the culture we live in where the number on the scale is the measurement of your success.  This is why I don’t like fad starvation diet’s like HCG and others out there because I’m not looking to be skinny I want to be muscular and lean.  I hope I don’t offend anyone by saying this but there is a difference between being/looking less fat and being more fit.  There is such thing as average weight obesity.  Where someone can meet the average height weight ratio but have a very low % of body muscle.  In fact I would say this is far more common than people think.
Anyways, my point was going to be that before I ever get on a scale I know what it’s going to say.  Maybe not the number but I know if it’s going to go up or down.  I say this because while I train as long as I stay on track and avoid pitfalls I always meet my goals, but at times when I’ve cheated or succumbed to tasty temptations, no matter how little I try to justify it to be, it always shows up on the scale.  This is what makes the scale so discouraging.  No I’m not saying that people shouldn’t have a free day or whatever but I don’t recommend it.  The bottom line is for extreme results you need extreme commitment.  I’ve learned this over the past few years because I feel that way too at times.  I know that I haven’t done my best or stay totally committed and so stepping on the scale gets really scary.  I think this is what bodybuilding training has taught me.  It’s either you do it or you don’t and you want it or you don’t.  This is why I love it.  No I don’t want to be a pro, I just love that I control my body.  I thrive on the fact that I can do this and it isn’t a question of if I can it’s a question of if I WANT it bad enough.
Today’s meals:
6:30 am                Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter
7:00 am                Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
9:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
12:00 pm             Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados
2:30 pm                Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
5:00 pm               Meal 5: Protein shake + 5 grams glutamine, 1.5 tbsp. peanut butter, and ½ ruby red grapefruit.
6:30 pm                Meal 6: 6 oz. salmon, 1 cups broccoli, and 1/3 avocados
8:00 pm               Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)
                                To be eaten in this order:
                                1 cups broccoli
                                1 cup oatmeal(measured dry) + 14 almonds + 1.5 tbsp. raisins, and splenda to sweeten
                                8-10 oz. sweet potato
                                1.5 tbsp. peanut butter
Tomorrow’s workout: Legs, all lifts 5 sets 10 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 4, Day 7

Had another good Sunday and ended it with my family.  Had a nephew get ordained a deacon today so there was of course there was food afterwards.  Everything looked great and smelled even better but I had my meals with me.  I had some salmon and broccoli so it was good enough.  Someone made a joke and said one time isn’t going to hurt.  I know I’ve preached about this before people who follow that philosophy when working towards health and fitness goals fail.  Because how many “one times” are there.  I have the opportunity to have a “one time” a couple of times every day.  If a person is happy with where they’re at physically then that’s all that matters, but I do see and hear a lot of people so frustrated and unhappy with their results yet they continuously have their “one times”.  The bottom line is it takes sacrifice and work.
I read an article yesterday on Yahoo that America is the most obese country in the world per capita.  That doesn’t surprise me but it also scares me for my family and people.  I don’t want the stereo-type of polys to be the big fat people anymore.  Sure they say we’re big and strong but we’re stereo-typed as overweight obese people and it doesn’t need to be that way anymore.
Anyways, I’m really excited to move on to the next phase of my training.  I hope to make some big gains over the next 4 weeks.
7:30 am                Meal 1: Protein shake and 1.5 tbsp. peanut butter
9:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 20 almonds
10:30 am              Meal 3: 6 oz. salmon, 1 cup broccoli, and 20 almonds
1:30 pm                Meal 4: 6 oz. lean ground turkey, 1 cup broccoli, and 20 almonds
3:45 pm                Meal 5: Protein shake + 5 grams glutamine, and 1.5 tbsp. peanut butter
6:00 pm                Meal 6: 6 oz. salmon seasoned with lemon pepper, and 14 almonds
8:00 pm                Meal 7: 6 oz. lean ground beef, 1 cup broccoli, and 14 almonds
Tomorrow’s workout: Chest all lifts 5 sets 10 reps
Incline bench press
Bench press
Peck deck
Pushups to failure
Abs: Hanging leg raises + cable crunches + core rotations

Week 4 Day 6- 12 Weeks out!

Today marks 12 weeks out.  I’m at my goal weight for this far out and right on track.  I have Hawaii in 2 weeks so feeling good for that too.  I’m uploading pics of my progression,

Day 1

15 weeks out

12 weeks out

day 1 then 15 weeks out and 12 weeks out (tonight).  I still have a lot of work to do by May 7 but I feel good about my progress so far.  I have some family who are making a lot of progress as well with their pursuits for fitness and I can tell they’re enjoying it.  Namely: my bro Isi, my wife Jennie, my sis Crystal, and my sis in-law Kensie.  Kensie done got bit by the Zumba bug!!! Lol thanks to my cuz Sinai Pauni!  Its ok for us poly’s to want to be healthy and want to look good.  More and more I’m seeing people excited and working to be fit!  It motivates me as well.
So next week I’m changing my sets and reps to focus on strength for the next 4 weeks.  2 of those week s I’m going to be on vacation in Hawaii so it’s going to be tricky.  I’m going to rely on some of my fams there to guide me to the nearest gym.  Anyways I’m going to maintain my calories for another week.  I haven’t plateaued and I don’t want to lose too much to fast.  I will increase my cardio by 5 min, so all cardio sessions will increase to at least 35 min.  I’ll continue to post my daily workouts and meals for those who look to it for tips or are following along. 
6:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter (drink during morning workout.)
7:00 am                Workout: Shoulders (see yesterday’s blog for details)
9:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:30 am              Meal 3: 6 oz. extra lean ground beef, 1 cup broccoli, and 20 almonds
1:00 pm                Meal 4: 6 oz. lean ground turkey, 1 cup broccoli, and 20 almonds
3:45 pm                Meal 5: Protein shake + 5 grams glutamine, and 1.5 tbsp. peanut butter
6:00 pm                Meal 6: 6 oz. salmon seasoned with lemon pepper, and 14 almonds
8:00 pm                Meal 7: 6 oz. lean ground turkey, 1 cup broccoli, and 14 almonds
Tomorrow’s Sunday so it’s a rest day.

Week 4 Day 5

I got a good night’s rest last night.  Today’s meals were kinda off because I was pretty busy at work.  Went a long stretch without eating meal 3 to meal 4 but I got my 7 meals in.  It’s late tonight and I need to be up early.  Friday’s I get to the gym at 5 and lift until 6 then play ball from about 6:15 until 7.  I look forward to every Friday.  Tomorrow is day 3 though, so I haven’t had any carbs for the last 2 days and the 3^rd day I’m always a little low on energy.  I don’t know if it’s just in my head or what but I really drag on the 3^rd days.
Anyways, pics to come this weekend and I’m feeling pretty good.  I still have a lot of work to do but I’m right on track.  Most people would’ve fallen off by now, so if you’re sticking to your health/fitness guns then good for you!  Hard work, diligence, and patience always payoff.
5:30 am                Meal 1: Protein shake, 1.5 tbsp. peanut butter. No weights today
8:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:30 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
2:00 pm                Workout: 30 min cardio
3:30 pm                Meal 4: Protein shake, ½ ruby red grape fruit, and 1.5 tbsp. peanut butter
5:00 pm                Meal 5: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
7:30 pm                Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
10:00 pm              Meal 7: 6 oz. extra lean ground turkey, 1 cup broccoli, and 1 tbsp. peanut butter
Tomorrow’s workout: Arms, all lifts 3-4 sets 15 reps
Bicep curls
Preacher curls
Seated hammer curls
Tricep press downs
Overhead cable tricep extension
Dips
Abs:

Week 4 Day 4

This Saturday will be 12 weeks out!  It’s getting closer every day.  Next week I’ll increase my cardio session by 5min to a total of 35 min.  I will also evaluate my weight and body fat to see if I need to cut more fats and carbs out of my diet.  So far though I’m feeling pretty good and I’ve stayed on track of about 1-2 lbs. a week.  I feel like the definition is coming in.  I normally start to trim first in my upper front the towards my lower front, then to my upper back, then very very last I’ll start to really see definition in my upper hamstrings and butt.  My love handles are the last to go with on my body as well. I hate that cause in my butt and lower back is where I gain weight first.  Yeah, I said that I hate gaining the weight in my love handles and butt but I have to get on stage in a banana hammock.  I get all the jokes from everyone but I always say, if you’re going to do something do it right.  Besides I don’t wanna be one of these gym rats that only excels in one area I want to be all around BAD!!!

5:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter (drink during my morning workout)
6:00 am                Workout: Back
8:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:00 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
1:30 pm                Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
2:30 pm                Workout: 30 min cardio
3:30 pm                Meal 5: Protein shake, ½ ruby red grape fruit, and 1.5 tbsp. peanut butter
5:45 pm                Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
8:00 pm                Meal 7: 6 oz. chicken breast, green salad, and 1/3 avocado
Tomorrow is a rest day so no weights.  I will do 30 min cardio during lunch at work.

Week 4 Day 3

Not a whole bunch to say today.  This morning’s leg workout was a killer but I’m glad it’s done.  Tomorrow gonna hit some back.  Meals are on track and cutting is coming along on track.  I’m cutting weight about 1-2 lbs. a week.  3 weeks from today I’ll be in LA then headed out to Hawaii for 2 weeks.  I can’t wait.  Beach body better be ready.
5:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter (drink during my morning workout)
6:00 am                Workout: Legs (see yesterday’s blog for details)
8:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:30 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
12:45 pm              Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
2:30 pm                Workout: 30 min cardio
3:30 pm                Meal 5: Protein shake, ½ ruby red grape fruit, and 20 almonds
5:30 pm                Meal 6: Protein shake, ½ ruby red grape fruit, and 14 almonds
8:00 pm                Meal 7: Carb load (drink only 6 oz. of water 1 hr before and after carb load.  Eaten in this order)
                                1 cup broccoli
                                1 cup oatmeal (measured dry) + 1.5 tbsp. raisins +14 almonds, and splenda to sweeten
                                8-10 oz. sweet potato
                                1.5 tbsp. peanut butter
Tomorrow’s workout: Back, 3-4 sets 15 reps for all lifts
Barbell bent over row
Single arm dumbbell row
Cable straight arm pull down
Machine lat pull down
Shrug w/ adduction
Hyperextension

Week 4 Day 2

 

Filipe blog | 2/7/11

07 Feb Posted by Mr. Soul Stable in Blog | 12 comments

Yesterday was Super bowl Sunday and fast Sunday so by the time we got home I was dead tired and didn’t get my bog in.  So I’ll try to make up for it today.  Yesterday was a long day.  Because it was fast Sunday I didn’t eat until my normal Meal 5 and I really felt the lack of calories in this morning’s workout.  After the fast, however, I normally binge eat but I made sure to stick to my normal meal portions and got enough fluids in me that I made it ok without binging.  I had my food prepared with me during the game as well.  While all the snacks were out there I managed to keep I fed and avoided any pitfalls.  I got some weird looks from family members but they know the deal and what I do.  So I feel really good about that.  I was, and am still, craving a double fillet-O-fish from McDonald’s for some reason.  That has to be one of my most favorite sandwiches.  Anyways, today’s workout was good.  I didn’t have as much energy as normal and I think because I didn’t my total calorie count in yesterday but I was able to push myself and get a good pump.  I also had to do a little traveling for work today, my day off, so I had to plan my meals accordingly.  I needed to be in Orem by 8:30 and I wouldn’t be home until around 3pm.  So I prepared and ate meal 2 right before I needed to leave.  I packed 2 meals to take with me.  I ate meals 3 and 4 during a job fair I was attending.  Then I was able to get home in time for me to get my meal 5 in before I got too hungry.  Sometimes due to schedule or poor planning I don’t get my meals on schedule and when I go too long I get really hungry but I also get headaches.  Today I was able to prevent that by getting my meals in and especially my fat portions which balance out insulin levels and keep my blood sugar balanced.
I also started drinking Powerade Zero.  It tastes great has 0 fat, 0 carb, 0 protein, 100 mg sodium per serving, no sugar, no high fructose corn syrup, loaded with electrolytes, and best of all 0 calories.  I try not to drink too much just because I like to drink a lot of water but Powerade Zero is the ish.
Here’s a list of today’s meals and times.  Below is tomorrow’s workout.  Legs days make me nervous but I love pushing through it.  Reps increase to 15 for each set so really improving the conditioning of my muscles.  I feel like I’m making great progress and I’ll upload updated pics this weekend.
4:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter (drink during my morning workout)
5:00 am                Workout: Chest
7:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:00 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
12:30 pm              Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
3:30 pm                Meal 5: Protein shake, ½ ruby red grape fruit, and 1.5 tbsp. peanut butter
5:30 pm                Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
8:00 pm                Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1 tbsp. peanut butter
Tomorrow’s workout: Legs, 3-4 sets 15 reps on all lifts
Squat
Straight leg deadlift
Leg curls
Leg press
Leg extension
Calf raise
Seated calf raise
Abs: Hanging leg lifts + cable core rotations

Week 3 Day 7

Got my Carb load tonight and feeling tired.  For meal 6 and 7 tonight I had to do some preparation.  Jennie and I had to do some errands for my mother in-law, so I knew I wouldn’t be home to get my scheduled meals in.  I also didn’t want to miss my Carb load, so it was a good thing I had some chicken and broccoli prepared.  I packed up meal 6 and got everything for my carb load packed too incase I wouldn’t be back home around the time I needed to Carb load.  The planning paid off because we ended up going straight to my mom’s house so I was able to prepare my food.  So I didn’t miss any meals and I was able to stay fed amidst the Pizza and Mountain Dew we had for the UFC fights.
As I get farther along in my training and dieting the stronger and better I feel.  I’m still focused and looking forward to Mon day’s work out.
5:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter (drink during my morning workout)
6:00 am                Workout: Shoulders + calves (see yesterday’s blog for details)
8:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:30 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
1:00 pm                Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
3:30 pm                Meal 5: Protein shake, ½ ruby red grape fruit, and 1/3 avocados
5:30 pm                Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
8:30 pm                Meal 7: Carb load, to be eaten in this order. (Drink only up to 6 oz. water 1 hr. before and after carb load)
                                1 cup broccoli
                                1 cup oatmeal (measured dry) + 1.5 tbsp. raisins + 14 almonds + Splenda to sweeten
                                8-10 oz. Sweet potato
                                1.5 tbsp. peanut butter
Tomorrow is a rest day: No weights

Week 3 day 6

I got a good workout in today.  It’s about the end of week 3, so tomorrow will be 13 weeks out.  I’m making progress slowly but surely.  I remain strict with my diet.  I feel really dialed in right now, at least mentally but I still have a long ways to go.  Today I weighed in at about 223 lbs. and measured my body fat this morning at 10.9%.  So I’m about on track for 13 weeks out.  I’ll cut down into the single digits and get as low as possible.  The past two shows I’ve done I’ve gotten at or below 4%.  The first competition I measured at about 2.5-3% body fat.  This time I’m really focusing in to come in as lean as possible.
Reps next week will increase to 15 per set and then I’ll change my workouts up.  When I get into about 8 weeks out I’ll start to double up the workouts on my legs and back since those are my harder areas to develop.  The past year and a half I’ve really been pushing the weight for my legs and back so hopefully they really show this year.  I’m starting to become more used the low carb days so my energy is pretty good, but I can really feel that lack of carbs and calories when I’m playing basketball and during my indoor games.  I can’t wait to get back to my regular diet where I can refuel my carbs everyday but for now it’s time to shut up or get out.
At my work we have a gym with trainers where I do my cardio during the week and also check my body fat %.  I use the pinch calipers because the margin of error is smaller than the electrode machines especially for body types like mine.  I carry more weight than the average male my height so for stockier guys the calipers is the best of the two options, in my opinion.
I’m feeling really good about how I’m looking and my progress.  The first mile stone will be Hawaii and I hope to be looking good by the time we hit the beach.
4:30 am                Meal 1: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter
5:00 am                Workout: Arms + abs (see yesterday’s blog for details)
                                Played basketball for some cardio after weights
8:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:00 am              Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
12:45 pm              Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
3:30 pm                Meal 5: Protein shake, ½ ruby red grape fruit, and 20 almonds
5:00 pm                Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
7:30 pm                Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1 tbsp. peanut butter
Tomorrow’s workout: Shoulders & calves, all lifts 3-4 sets 14 reps
Dumbbell shoulder press
Seated front raise
Dumbbell lateral raise
Rear lateral raise
Seated calf raise
Calf raise

Week 3 Day 5

Had a great night sleep last night.  While I diet towards my show I separate my entire Carb and protein intake.  If you’ve noticed I’ll eat really high protein, some fat, and greens for fiber 7 times a day.  The last meal of every 3^rd day, however (so every 21^st meal) I Carb load with only greens, carbs, and fats but no protein.  Again, every philosophy is different but by limiting my carbs for the 1^st 20 meals and spiking my Carb intake on the 21^st meal helps me to keep my body burning, especially when my body fat gets in to the single digits.  It doesn’t allow my body to get accustomed to the calories intake.  This helps my body to continually burn my body fat for energy rather than store it.  The body is an amazing machine!  That is something that also drives me to train and diet the way I do.  The fact that your body can be transformed if you treat it right never loses its effect.
This doesn’t mean that some days don’t suck.  In fact this past week or so I’ve really had to dig deep through my workouts and even the dieting.  Some days I’m just like,”F*@# it all!” I especially feel like this as I get into the end of the 2^nd day and 3^rd day before my Carb load, but I breath deep and take it one day at a time.  I had my Carb load last night so I feel pretty good this morning.  Please remember in the off season I don’t recommend a “No Carb” diet, because Carbs are brain food and good Carbs are great for your health.  But for my training this is what takes my body from soft to competition shape.
7:30 am           Meal 1: Protein shake, 1.5 tbsp. peanut butter
9:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:15 am         Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
1:30 pm           Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
2:30 pm           Workout: 30 min cardio
3:30 pm           Meal 5: Protein shake, ½ ruby red grape fruit, and 20 almonds
5:30 pm           Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 1/3 avocados
8: 00 pm          Meal 7: 6 oz. Tilapia, 1 cup broccoli, and 14 almonds

Week 3 Day 4

Today I really pushed myself with the back workout.  I’m not too concerned with how much weight I’m lifting but really minimizing my rest time in between sets and ensuring good clean reps.  It is a balance, though, to keep pushing as much weight while keeping the quality of reps in mind.  I try not to cheat in the weight room and not only with my meals.  It all shows on stage if you cut corners.  My eating routine is still going strong.  I’ve been trying to figure out what I’m going to do while in Hawaii in March.  I’ll need to find a gym but also for my diet.  I’m not afraid of cheating on my diet because of cravings but just not being able to be prepared with my meals.  The first few days we’ll be in a hotel so I’m going to have to be really creative.   For the rest of the trip we rented a house so hopefully food is affordable enough to meet my diet needs while we’re there.  Anyways I’m really excited.  It’s given me extra incentive to train as well because I want to look good on the beach.  And if I’m vain for saying that then everyone is because I don’t know anyone who doesn’t want to look good while at the beach.  Unless they’re lying… lol.
Tonight’s carb load was nice!  I take my time eating just to enjoy the sweetness of the oatmeal and sweet potato.  I also love peanut butter! Well that’s all for tonight. I’m gonna get a good nights rest and chill out with my girls and watch Kung Fu Panda.  Cant wait to have my 6 pack back!… haha I’ve had the dunlap far too long.
5:30 am                Meal 1: Protein shake + 5 grams BCAA + 1.5 tbsp. peanut butter (drink during workout)
6:00 am                Workout: Back + abs (See yesterday’s blog for details)
8:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1/3 avocados
9:45 am                Meal 3: 6 oz. Tilapia, 1 cup broccoli, and 1/3 avocados
12:00 pm              Meal 4: 6 oz. chicken breast, 1 cups broccoli, 1/3 avocados
2:00 pm                Meal 5: Protein shake, 5 grams glutamine, ½ grape fruit, and 20 almonds
3:00 pm                Workout: 30 min cardio
5:15 pm                Meal 6: 6 oz. chicken breast, 1 cups broccoli, 1/3 avocados
8:30 pm                Meal 7: Carb load (drink only 6 oz. of water 1 hr before and after carb load.  Eaten in this order)
                                1 cup broccoli
                                1 cup oatmeal (measured dry) + 1.5 tbsp. raisins +14 almonds, and splenda to sweeten
                                8-10 oz. sweet potato
                                1.5 tbsp. peanut butter
 Tomorrow’s workout: Rest day no weights.  30 min cardio at work. 

Week 3 Day 3

Today was a good day.  I can’t belleive it’s already Feb.  For employee appreciation at work, my job provided free lunch today.  They served pasta, bread sticks, cookies, and unlimited drinks.  I was also volunteered to serve food today too.   No I didn’t cheat by eating the free food but man did it look and smell good!  I feel pretty good though. I had my meals and ate on schedule today.  Legs workout was a killer this morning but I felt pretty energized today.  Carb load tomorrow night and I’m looking forward to it. I love the sweetness of the raisins and sweet potato.  It helps because it adds a different flavor for me every few days.  I also feel tighter the day after a carb load.

Anyways, not a whole bunch to say tonight but still moving forward and making progress.  Now gotta get to bed and hopefully get some good rest. 

5:30 am                Meal 1: Protein shake + 1.5 tbsp. peanut butter + 5 grams amino acids (BCAA) for morning workout.

6:00 am                Workout: Legs + abs

8:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1/3 avocados

9:45 am                Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

12:00 pm              Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

2:00 pm                Workout: 30 min cardio

3:00 pm                Meal 5: Protein + 5 grams glutamine, ½ ruby red grape fruit, and 20 almonds

5:00 pm                Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

7:30 pm                Meal 7: 6 oz. tilapia, 1 cups broccoli, and 1/3 avocados

                                2 oz. chicken breast and 1 tsp peanut butter

 Tomorrow’s workout: Back, all lifts 3-4 sets 14 reps

Barbell bent over row

Single arm dumbbell row

Straight arm pull down

Machine lateral pull-down

Dumbbell shrug with abduction

Hyper extension

Abs: