- Joined
- Oct 1, 2011
- Messages
- 87
**** I started this log on another website roughly 5-6 weeks ago. This is the OP from that board but I have updated somethings to reflect what is now. The pictures are from 5-6 weeks.
I update my logs daily with my workouts, thoughts, short blogs I write and vids from my youtube channel I recently started.***
Social Media if your interested in connecting there!
Youtube: Cole Dreyer
Facebook: Cole Dreyer
IG: @coledreyer
Hello everyone!
My name is Cole Dreyer and it is my goal to be a total freak and a great competitive bodybuilder.
The current plant of action:
1. Go through a body recomposition and diet phase to strip off the fat tissue I have accrued during a prolonged growth phase.
2. Once lean grow in an intelligent way with properly programmed nutrition, training and supplementation to fill out my tall frame. This will probably take 1-2 years at least before I would be truly competitive on a bodybuilding stage.
3. Once completing step two compete and then repeat step 1-2 until I am a freak and competing at a very high level.
In addition I work full time as online and in person personal trainer and coach. I also am about to start a new job managing a large athletic performance and training center. I have a B.S in Exercise Science and currently hold an ACSM E-CP certification. I have aspirations and plans to continue to work full time in this industry while being both a full time online personal trainer/coach/prep coach and owning my own training facility/gym.
This log will contain daily workouts and diet thoughts, comments and followings. It will also include various blogs, vlogs, pics and vids about me and my life.
This is where I am at currently
A pic of training at cool hardcore power lifting gym I got to train at a couple weeks back using a neutral grip bar with chains.
This is roughly a 6 year transformation from the first progress pics I ever took to March 2015
My wife and I at the beach for vacation just this past week.
And then this is our little buddy Brody!
Training and Nutrition
I am following a 3 low carb day followed by 1 high carb day rotation and then on my one rest day I follow a very ketogenic approach.
Anabolic Emphasized Day
Meal 1:
8 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
32g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
Nutritional Breakdown
50g P, 0g CHO, 18g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
200g Sweet Potato
Nutritional Breakdown
55g P, 40g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
5-10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
Meal 5 - Intraworkout Meal:
50g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
50g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
Meal 6 - Immediately Postworkout Meal:
25g protein from Whey Protein Isolate or Hydrolyzed Whey
25g carbs from your favorite Sugary cereal or snack (keep this zero fat and keep the source consistent. Examples are corn flakes, twizzlers, etc.)
Nutritional Breakdown
25g P, 25g CHO, 0g F
Meal 7 - Second Postworkout Meal (30-60 mins after finishing your immediate PWO shake):
8 oz Chicken Breast
100g Sweet Potato
Nutritional Breakdown
53g P, 20g CHO, 3g F
Meal 8:
6 oz Ground Beef (93/7)
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
35g P, 8g CHO, 12g F
Nutritional Breakdown
300g P, 151g CHO, 50g F
Lypolytic Emphasized Lower Carb Day
Meal 1:
6 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
24g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
42g P, 0g CHO, 32g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
Nutritional Breakdown
55g P, 0g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
Meal 5 - Intraworkout Meal:
25g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
25g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
25g P, 25g CHO, 0g F
Meal 6 - Immediately Postworkout Meal:
25g protein from Whey Protein Isolate or Hydrolyzed Whey
Nutritional Breakdown
25g P, 0g CHO, 0g F
Meal 7 - Second Postworkout Meal (30-60 mins after finishing immediate PWO shake):
4 oz Chicken Breast
100g Sweet Potato
Nutritional Breakdown
26g P, 20g CHO, 2g F
Meal 8:
4 oz Ground Beef (93/7)
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
23g P, 8g CHO, 8g F
Nutritional Breakdown
220g P, 51g CHO, 60g F
Rest Day Nutrition which is once a week on Sundays
Meal 1:
5 Whole Eggs
1 TBSP Red Palm Oil
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 52g F
Meal 2:
4 oz Ground Turkey (93/7)
1 TBSP Coconut Oil
Nutritional Breakdown
21g P, 0g CHO, 22g F
Meal 3:
4 oz Sirloin Steak
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Meal 4:
4 oz Chicken Breast
1 TBSP Coconut Oil
Nutritional Breakdown
23g P, 0g CHO, 17g F
Meal 5:
5 Whole Eggs
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 38g F
Meal 6:
4 oz Sirloin Steak
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Nutritional Breakdown
168g P, 20g CHO, 186g F
Split
Chest and Arms Mechanical Stress Primary/Metabolic Stress Secondary
Back and Shoulders Mechanical Stress Primary/Metabolic Stress Secondary
Legs and Abs Mechanical Stress Primary/Metabolic Stress Secondary
Chest and Arms Cell Swelling and Metabolic Stress Hybrid
Back and Shoulders Cell Swelling and Metabolic Stress Hybrid
Legs and Abs Cell Swelling and Metabolic Stress Hybrid
REST
Repeat
There is ton of great community here and I want to be apart of it and add to it! I sincerely appreciate everyone who follows along!
I update my logs daily with my workouts, thoughts, short blogs I write and vids from my youtube channel I recently started.***
Social Media if your interested in connecting there!
Youtube: Cole Dreyer
Facebook: Cole Dreyer
IG: @coledreyer
Hello everyone!
My name is Cole Dreyer and it is my goal to be a total freak and a great competitive bodybuilder.
The current plant of action:
1. Go through a body recomposition and diet phase to strip off the fat tissue I have accrued during a prolonged growth phase.
2. Once lean grow in an intelligent way with properly programmed nutrition, training and supplementation to fill out my tall frame. This will probably take 1-2 years at least before I would be truly competitive on a bodybuilding stage.
3. Once completing step two compete and then repeat step 1-2 until I am a freak and competing at a very high level.
In addition I work full time as online and in person personal trainer and coach. I also am about to start a new job managing a large athletic performance and training center. I have a B.S in Exercise Science and currently hold an ACSM E-CP certification. I have aspirations and plans to continue to work full time in this industry while being both a full time online personal trainer/coach/prep coach and owning my own training facility/gym.
This log will contain daily workouts and diet thoughts, comments and followings. It will also include various blogs, vlogs, pics and vids about me and my life.
This is where I am at currently
A pic of training at cool hardcore power lifting gym I got to train at a couple weeks back using a neutral grip bar with chains.
This is roughly a 6 year transformation from the first progress pics I ever took to March 2015
My wife and I at the beach for vacation just this past week.
And then this is our little buddy Brody!
Training and Nutrition
I am following a 3 low carb day followed by 1 high carb day rotation and then on my one rest day I follow a very ketogenic approach.
Anabolic Emphasized Day
Meal 1:
8 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
32g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
Nutritional Breakdown
50g P, 0g CHO, 18g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
200g Sweet Potato
Nutritional Breakdown
55g P, 40g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
5-10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
Meal 5 - Intraworkout Meal:
50g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
50g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
Meal 6 - Immediately Postworkout Meal:
25g protein from Whey Protein Isolate or Hydrolyzed Whey
25g carbs from your favorite Sugary cereal or snack (keep this zero fat and keep the source consistent. Examples are corn flakes, twizzlers, etc.)
Nutritional Breakdown
25g P, 25g CHO, 0g F
Meal 7 - Second Postworkout Meal (30-60 mins after finishing your immediate PWO shake):
8 oz Chicken Breast
100g Sweet Potato
Nutritional Breakdown
53g P, 20g CHO, 3g F
Meal 8:
6 oz Ground Beef (93/7)
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
35g P, 8g CHO, 12g F
Nutritional Breakdown
300g P, 151g CHO, 50g F
Lypolytic Emphasized Lower Carb Day
Meal 1:
6 Egg Whites
1 TBSP Coconut Oil
2 Cups of Spinach or Kale
Nutritional Breakdown
24g P, 8g CHO, 14g F
Meal 2:
8 oz Ground Turkey (93/7)
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
42g P, 0g CHO, 32g F
Peri-Workout Nutrtion
Meal 3 - Preworkout Meal:
8 oz Chicken Breast
Nutritional Breakdown
55g P, 0g CHO, 3g F
Meal 4 - 15 minutes Preworkout:
*Minimum of 8oz Water Used
1 scoop of amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Glutamine
5g Taurine
10g Vegetable Glycerin
200mgs Caffeine
GDA of choice: 400mgs berberine OR 300 mcgs Chromium OR 300mgs Gymnema
Meal 5 - Intraworkout Meal:
25g of carbohydrates from Highly Branched Cyclic Dextrin OR Waxy Maize OR Karbolyn
25g protein from Whey Protein Isolate or Hydrolyzed Whey
15g amino acids (BCAA or EAA depending on the individual, minimum of 2-3g Leucine)
10g Vegetable Glycerol
1g Agmatine
10g Glutamine
25g P, 25g CHO, 0g F
Meal 6 - Immediately Postworkout Meal:
25g protein from Whey Protein Isolate or Hydrolyzed Whey
Nutritional Breakdown
25g P, 0g CHO, 0g F
Meal 7 - Second Postworkout Meal (30-60 mins after finishing immediate PWO shake):
4 oz Chicken Breast
100g Sweet Potato
Nutritional Breakdown
26g P, 20g CHO, 2g F
Meal 8:
4 oz Ground Beef (93/7)
1 cup of Spinach, Kale, or Broccoli
Nutritional Breakdown
23g P, 8g CHO, 8g F
Nutritional Breakdown
220g P, 51g CHO, 60g F
Rest Day Nutrition which is once a week on Sundays
Meal 1:
5 Whole Eggs
1 TBSP Red Palm Oil
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 52g F
Meal 2:
4 oz Ground Turkey (93/7)
1 TBSP Coconut Oil
Nutritional Breakdown
21g P, 0g CHO, 22g F
Meal 3:
4 oz Sirloin Steak
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Meal 4:
4 oz Chicken Breast
1 TBSP Coconut Oil
Nutritional Breakdown
23g P, 0g CHO, 17g F
Meal 5:
5 Whole Eggs
2 cups of Spinach or Kale
1 oz Almonds
Nutritional Breakdown
39g P, 10g CHO, 38g F
Meal 6:
4 oz Sirloin Steak
1 TBSP Extra Virgin Olive Oil
Nutritional Breakdown
23g P, 0g CHO, 28g F
Nutritional Breakdown
168g P, 20g CHO, 186g F
Split
Chest and Arms Mechanical Stress Primary/Metabolic Stress Secondary
Back and Shoulders Mechanical Stress Primary/Metabolic Stress Secondary
Legs and Abs Mechanical Stress Primary/Metabolic Stress Secondary
Chest and Arms Cell Swelling and Metabolic Stress Hybrid
Back and Shoulders Cell Swelling and Metabolic Stress Hybrid
Legs and Abs Cell Swelling and Metabolic Stress Hybrid
REST
Repeat
There is ton of great community here and I want to be apart of it and add to it! I sincerely appreciate everyone who follows along!