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