Deako's Journey to Shred!

Morning update...

Woke up feeling half way to descent... decided last night to do my cardio today POST workout... since I am exhausted all the time, and I wanted to sleep in.
Cooked up my brekky:
6-egg whites
2-whole eggs
3-slices Ezekiel Bread (low sodium) toasted
28g(1serving)-Mexican Fiesta shredded cheese - placed IN the omelette today since I cooked at home...
1-cup of black coffee
1-liter of water + MIO Blueberry Lemonade
3caps EPITREN
2caps Advanced Cycle Support

Have my last "heavy" leg day tonight before the show + 45minutes M.I.S.S. Cardio... gonna be a LONG workout tonight... BRING IT!

oh and 11 days out!
 
Deako said:
Morning update...

Woke up feeling half way to descent... decided last night to do my cardio today POST workout... since I am exhausted all the time, and I wanted to sleep in.
Cooked up my brekky:
6-egg whites
2-whole eggs
3-slices Ezekiel Bread (low sodium) toasted
28g(1serving)-Mexican Fiesta shredded cheese - placed IN the omelette today since I cooked at home...
1-cup of black coffee
1-liter of water + MIO Blueberry Lemonade
3caps EPITREN
2caps Advanced Cycle Support

Have my last "heavy" leg day tonight before the show + 45minutes M.I.S.S. Cardio... gonna be a LONG workout tonight... BRING IT!

oh and 11 days out!
Click to expand...
Gettin' close!
 
Morning Update:

Weight continues to decrease... I continue to tighten up... seeing some lower ab and oblique veins :-) ...

Breakfast of Champions this morning on 1 of 2 Refeed days:

6-egg whites
2-whole eggs
1-cup brown rice
1-pint Mint Chocolate Cookie Arctic Zero Ice Cream

:-)

Oh and 10 days out today!
 
10 Days out pic, post urination, pre-fluid/nutritional consumption...
 

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5 days out fellas... feeling ok... ask me in the morning how I feel after 55g carbs today... :-(
 
Deako said:
5 days out fellas... feeling ok... ask me in the morning how I feel after 55g carbs today... :-(
Click to expand...

Are you competing in men's physique? Probably would have been easier just switching to keto, since your carbs are so low anyway :p hang in there and good luck!
 
Howarth17 said:
Are you competing in men's physique? Probably would have been easier just switching to keto, since your carbs are so low anyway :p hang in there and good luck!
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Yessir... Physique... 5'7" - 5'10" class... for me, the worst days have been the initial day of the reductions... so that would be today... so far its been ok... but the day is young!
 
How much do you weigh/ how tall? Trying to compare to myself for when I plan on cutting.

Glad to see that excess skin went away! I have a feeling I'll be dealing with that once I try to cut down :(
 
Howarth17 said:
How much do you weigh/ how tall? Trying to compare to myself for when I plan on cutting.

Glad to see that excess skin went away! I have a feeling I'll be dealing with that once I try to cut down :(
Click to expand...

AS of Saturday morning... I am 5'9" at 163...

I started with my coach 11+weeks ago, and I was 183.6 at 12 weeks out from the show...

And for comments on the skin... 4.75 years ago, I was 275 @ roughly 30%bF and had a 42" waist... With that being said, by taking it slow, my skin is probably in the best shape, excess wise, that it could be for being as fat as i was.
 
Well 4 days out... slept like a baby last night... actually fell asleep on the couch after working out last night for 45 minutes and when my wife got home, she was like, OMG I thought something was wrong... haha...

Solid breakfast this morning... my traditional omelette, but only 1 slice of ezekiel this week... BOO! Let's get this day started! Have a great day all!
 
Deako said:
Well 4 days out... slept like a baby last night... actually fell asleep on the couch after working out last night for 45 minutes and when my wife got home, she was like, OMG I thought something was wrong... haha...

Solid breakfast this morning... my traditional omelette, but only 1 slice of ezekiel this week... BOO! Let's get this day started! Have a great day all!
Click to expand...
Glad to see you're in good spirits; most would be in zombie mode right now.
 
Good Morning.

Tired as all hell this morning... couldn't sleep for shit... did my final cardio session this morning... thats a bonus... and i have 2 more weight training sessions before the big dance... 3 days guys... 3 days... GOTTA KEEP MY HEAD UP!
 
Deako said:
Good Morning.

Tired as all hell this morning... couldn't sleep for shit... did my final cardio session this morning... thats a bonus... and i have 2 more weight training sessions before the big dance... 3 days guys... 3 days... GOTTA KEEP MY HEAD UP!
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Good luck man! I'm still several weeks out but going thru the monetary pains of booking everything and registering ... suuuucks haha ... hope you kill it in your show! :)
 
Benoit23 said:
Good luck man! I'm still several weeks out but going thru the monetary pains of booking everything and registering ... suuuucks haha ... hope you kill it in your show! :)
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Thanks brother! The registering and booking was monetarily taxing ... yes... but exciting too... knowing that you are committed now makes everything more surreal... LOL
 
So i got my plan for Friday and Saturday morning pre-show...

Friday's macros:
45g Fat
500g Carbs (400 before 6 pm, pictures sent to coach before last couple of meals after 6 pm, 100g carbs after 6 pm)
185g Protein

Saturday:
Wake 5 am - breakfast:
15g Fat
120g Carbs
30g Protein

8:30 AM
2 rice cakes with 1 tbsp of PB and Jelly on each

9 AM competitor meeting

10 AM prejudging starts (when I will get on stage is TBD, naturally)...

Getting this information gave me a second wind last night, and will help me get through this last depletion day today... Getting so close, I can smell it!
 
Deako said:
HAHAHAHAH! thats funny! I'll be posting up some contest pics for sure... but not until then... secrets secrets!
Click to expand...

Its OK if your shy bro. Just PM them to me. Then ill crop out your face and post the pics on my new website www.deakosdong.com ....LMAO

Just breaking your chops brother. I am glad to see you really followed true to the word Journey with this thread. Nice work so far and best of luck to you on the contest.
 
chez said:
Its OK if your shy bro. Just PM them to me. Then ill crop out your face and post the pics on my new website www.deakosdong.com ....LMAO

Just breaking your chops brother. I am glad to see you really followed true to the word Journey with this thread. Nice work so far and best of luck to you on the contest.
Click to expand...

BAHAHAHHAHAHAH!

Thanks brother! It is, was, and will continue to be a journey... next phase the rebound into lean muscle gain (hopefully lean)... LOL I got my plan already devised, just gotta get there! LOL
 
Deako said:
So i got my plan for Friday and Saturday morning pre-show...

Friday's macros:
45g Fat
500g Carbs (400 before 6 pm, pictures sent to coach before last couple of meals after 6 pm, 100g carbs after 6 pm)
185g Protein

Saturday:
Wake 5 am - breakfast:
15g Fat
120g Carbs
30g Protein

8:30 AM
2 rice cakes with 1 tbsp of PB and Jelly on each

9 AM competitor meeting

10 AM prejudging starts (when I will get on stage is TBD, naturally)...

Getting this information gave me a second wind last night, and will help me get through this last depletion day today... Getting so close, I can smell it!
Click to expand...
Dat pre contest carb up...me gusta. :o
 
Friday Morning update:

Feeling very good after a nice carb meal this morning. I prepped and packed all my meals for today and tomorrow that I will need. Literally, when I get off work at lunch time, I am stopping to get gas, and then getting my stuff and heading to the hotel in columbus (2.5 hours away)... Pretty pumped... but trying to stay calm... my wife made the desserts last night and had more cake batter than she needed, so she made cupcakes out of the balance of the cake batter... talk about brutal! LOL

Contest pics to come...
 
Deako said:
Friday Morning update:

Feeling very good after a nice carb meal this morning. I prepped and packed all my meals for today and tomorrow that I will need. Literally, when I get off work at lunch time, I am stopping to get gas, and then getting my stuff and heading to the hotel in columbus (2.5 hours away)... Pretty pumped... but trying to stay calm... my wife made the desserts last night and had more cake batter than she needed, so she made cupcakes out of the balance of the cake batter... talk about brutal! LOL

Contest pics to come...
Click to expand...
Where are you staying in C-bus?
 
ebfitness said:
Where are you staying in C-bus?
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Candlewood Suites in Gahanna... about 10 minutes from the venue... (not the host hotel)... My mom travels a lot and gets wicked hotel discounts... THANKS MOM!
 
Deako said:
Candlewood Suites in Gahanna... about 10 minutes from the venue... (not the host hotel)... My mom travels a lot and gets wicked hotel discounts... THANKS MOM!
Click to expand...
Ah, well if you want to head in to downtown C-bus for an epic cheat meal, go to the Arena district on Nationwide and hit either Gordon Biersch or Ted's Montana Grill (awesome meat selection at Ted's, and crazy-good garlic fries and beer selection at Gordon Biersch). There's plenty of garage parking right there on Nationwide and the restaurants are all in the same area.
 
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