Some time off

So after the past 3 days it's been super nice to just kick back and have a few days off work to really focus on diet, training, recovery and just chilling out with friends taking it easy on the sunny San Diego beaches of California. I had 3 awesome workouts Friday Saturday and Sunday as well as a solid  refeed meal on Saturday night. That was my last set refeed before show day hits to. Pictures of my 5 plate feast from Seasons Buffet at Barona Casino & Resort are found below.....no drooling!

My go to guy who I will keep nameless saw my most recent stats and pics and felt I was very flat looking and suggested I have a refeed meal on one of my 3 training days. Making it so I would get 150% of my dieting calorie intake for the day. So 2800+1400 = 4200 calories for the day of the refeed. He suggested I have 3 light meals during the day and then 1 really big meal as my post workout and final meal of the day that stayed within these guidelines to work best.

• Finish the meal in 45 minutes
• Keep fat intake low and sat fat/trans fats to bare minimum 
• Avoid pure sugar or minimize as much as possible
• Drink water with the meal as well as afterwords
• Consume mostly lean protein sources
• Keep dairy minimal or 0
• Veggies are optional
• Carbs can be of any source but shoot for whole grains low GI as much as possible

 For $28 this was worth every penny! Now keep in mind this was a clean refeed to, not a cheat meal so just imagine what else I could've had lol!!

Today I'm taking the day off from the gym with only cardio which was 25 minutes low-intensity steady-state on the Woodway and 15 minutes HIIT on the upright bike. 517 calories smashed!

I have just three regular 9 hour work days at this week before our carrier begins a short 9 day sea trial. During that time I will be tested to see how well I can comply with my diet and training so close to show time. By the time we get back I will have one week pretty much to the dot until show day....now that is really getting down to the wire! I figure if I can make this work, there's really not much that can stop me from prepping for contest 100 percent on par with no excuses!

As of this morning I am 186.6lbs and 7.8%. With 19 days till show day its getting serious now. My mind and body continue to be full throttle focused on bringing the best package I can to the MPD stage!

Today's Grub:

hometown buffet:
egg white omelette with veggies
garden salad with chopped eggs and vinegar
grilled ham slices with onion, pepper and mushroom

plain ff Greek yogurt with unsweet almond milk

souplantation:
large garden salad with Walden farms
9 oz lean sirloin steak

16 oz carton egg whites with salsa

2 scoops cellucor cookies n cream with 2 cups almond milk blended with ice for a milkshake

I hope you all had a good weekend and enjoy your labor day holiday as well.....be safe, be healthy!