RapOet's Journal, 01 July 2020

8:00a 147.0 16.5% dwn, 122.75lbm 29" 60.9%w
7:00a 146.4 16.7% 121.95lbm 29" 60.8%w
Wed Prep4 1812 (Rest 1.4k Train 1.8k Avg 1.6k)
protein 78g (bulk 56-150g, cut 150-180g)
fat 29g (min 37.5g) carb 330g (min 75g)
H20 15cups (2/3 bw=100oz<13cups)
woke 6:30am (7.5hr) alert! broke fast 3p (19hr)
start fast: 8pm, 3hr+ before go to bed: 11pm
2:45p 146.2 15.4% 126.9lbm 29.5" 61.7%w
July 4th Goal: 151.78 16% 127.5lbm UP 0.8lb muscle, DN 3.3% fat from Last weight before Apr 12 cycle which was 157lb 19.3% 126.7lbm lbs
Today unexpectedly noticed hair filling on sides where it had been fading!

CURRENTLY TAKE
Vitamin C 1.25-2.5g+.12mul, Vitamin D 2000IU+400mul, GSE 250mg (reduces inflammation from free radicals in the brain linked to ADHD), Multivitamin, Pterostilbene, Sea Moss 1tb (on rest days) need to refill Zinc+20mgmul
CONSIDERING
Creatine 5g (retains water in muscle, restores ATP, protects neurons, improves memory in vegetarians, would need 500lb cranberries, but creapure is vegan. Note: CUT creatine 4 wks before photo, takes a while to cycle out), L-Citrulline, EAA or whey, BurnXT (thermogenic fat burner), Calcium 500-750mg (increases fat excretion, boosts testosterone), Fish oil 2g epa 1.5g dha (currently eating 1 can sardines with 300mg Calcium RDV 35%, D 44%, B-12 136%, Iron 15%, B6 10%, magn 9%)
PHOTO PREP
Don't deplete water or sodium! 2hrs before photo have high sodium meal
Glycogen can be raised to 3.5-4%muscle instead of usual 1.5-2% with 2-3days carb reloading (food) after 2-3days carb depletion (training).
150lb is 68kg (54kg lbm 20%f, 61kg 10%f) and TBSM for men is about 50% of lbm, so my TBSM is 27.5kg-30kg, glycogen restore max is 1kg @3.5% (1.2kg if glycogen @4% of muscle) 1kg of carbs reloaded in 3 days is 333g/day
TRAIN FULL BODY
8-12rep chest, lats, delts, bic, tri, abs (NO legs cause they need 7 days rest) 1 set, 3-4x (to exhaustion <3 min rest, preferably 1-1.5)
DRINK MORE WATER
Day 1-4 (low carb) bwx0.137c 150x0.137=20.6cups (150x1.098oz=164.7oz)
Day 5 (higher carb) bwx0.104c 150x0.104=15.6cups (150x0.832oz=124.8oz)
Day 6 (higher carb) bwx0.069c 150x0.069=10.3cups (150x0.5493oz=82.4oz)
Day 7 cut water 8-10 hours before show

6/27 Sat BBSquat 105lbx5, DBSquat 10lbx10, jump rope 140 Got 8 cups H20, 62f 102c 95p, 1322C

6/28 Sun deplete carbs <80 yep: 39 1st (Training)+sodium yep, 18 of 20.6cups H20 HS Pushup Press 3x2, 1/2 HS Pushup 8 Basement HS 65s, Lsit tuck 19s, HS kickup 12, pushup 20, jump rope no Fl Chest Press 6x1 HS PU Press 4x1 Straight Table Dip 0 Elevated Dip 10x1 Fl Pullup 4x1,1 Fl Curl Pushup 6x1 Dragon Flag 4x1

6/29 Mon deplete carbs <60 yep: 32g 2nd (Training)+sodium yep, 15 of 20.6cups H20 HS Pushup Press 6,3, 1/2 HS Pushup 10 Basement HS 38s, Lsit tuck 17s, HS kickup 12, pushup 20, jump rope no Fl Chest Press 6, 4, BB Press 54lbx20,74lbx12 HSPUPress 2, 1/2HSPU 4 OHP 74lbx4,54lbx5 Straight Table Dip 8x2, DB Tri10lbx6 Fl Pullup 4x3, 2, RngPullup 3,2 Fl Curl Pushup 6x2, DB Curl 10lbx20 Dragon Flag 4x1 1/2DF 4,8, HngLR 5,3 Knee 8

6/30 Tue deplete carbs to 0 no: 5g 3rd +sodium yep
(Training postponed)

7/1 Wed add carbs 1st (333g/dayx3)+sodium yep,
Add High Glycemic Carbs (glucose, fruit, bread) 1st 24hr
(No Training), the reason I trained was cause of missing previous day
Hspu 6x2, 1/2hspu 14 Doorway HS 46s, Lsit tuck 20s, HS kickup 14, pushup 21, jump rope no Fl Chest Press 8,6, BB Press 54lbx20,x18 HSPUPress 2,1/2HSPU 3, OHP 54lbx4,x5 Straight Table Dip 8x2, DBTri12.5lx12,7lx15 Fl Pullup 8x2, RngPullup 6x2 Fl Curl Pushup 8x2, DB Curl 10lbx15,x10 Dragon Flag 4 1/2DF 8, HngLR 6, Knee 12

7/2 Thu add carbs 2nd (333g/dayx3) no added sodium, reduce water
Add Low Glycemic Carbs after 1st 24hr reload, 150x0.104=15.6cups
(No Training)

7/3 Fri add carbs 3rd (333g/dayx3) no added sodium, reduce H20
More Low Glycemic Carbs, 150x0.069=10.3cups water
(No Training)

7/4 Sat Stop drinking water 8-10hr before show
eat sodium meal 2hr before show
Plan A eat 10am, shoot 12pm (stop drinking by 2-4am)
Plan B eat 12pm, shoot 2pm (stop drinking by 4-6am)
Plan C eat 2pm, shoot 4pm (stop drinking by 6-8am)

147.0 lb Lost so far: 3.0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

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1812 kcal

Fat: 28.72g | Prot: 78.17g | Carb: 330.39g.   Breakfast: Orange Juice, Trader Joe's Strawberry Preserves, Cuties Mandarin Orange, Riceless Vegan Protein, Bananas, Trader Joe's Almond Beverage, Wyler's Fresh Frozen Wild Blueberries, Quinoa (Cooked), Quinoa (Cooked), Dr. Praeger's Perfect Burger, Trader Joe's Strawberry Preserves, Bananas, Peach, Mango, Grapes, Wyler's Fresh Frozen Wild Blueberries, Riceless Vegan Protein, Trader Joe's Almond Beverage, Flavorite Hamburger Bun, Cuties Mandarin Orange, Orange Juice, Water. more...