11 days out! "DJ" ready for Tampa!
I'm 11 days out today and I again adjusted my diet a little bit. My goal is conditioning and combine that with my fullness and roundness and I hope I can present the winning package this time.

6am I got to have my cup of black coffee, 20 min later cardio. I dropped my cardio to only 30min in the morning.

8am meal#1 8oz chicken, 4 eggwhites, 1 cup of oatmeal.

11am meal#2 9oz cod fish, 1/2 cup brown rice

2pm meal#3 9oz chicken, 1/2 cup brown rice

5pm meal#4 9oz cod fish, 1/2 cup brown rice

8pm meal#5 9oz cod fish, 1/2 cup brown rice

11pm meal#6 10oz cod fish, 1 cup asparagus

I will probably do this all the way up to next week Tuesday, then I will most likely add some more carbs back and stop the sodium.
I feel great and I really like my look for 11 days out.
George and I only had 5 weeks getting ready for New York but we knew we were on the right track, this time we had 11 weeks and it's all coming together just as planned.
Stay tunned for more updates going into Tampa, Dallas and of course the Superbowl the Mr.Olympia, only here on FLEXONLINE.COM.

Mr. Alex Ardenti arrived last night here in Phoenix since today we will be shooting photos and videos for my new sponsor "PROBIOTICA" I'm excited to be a part of team Probiotica, they have a large variety of great products and I'm sure they will establish themself here in the US. www.probiotica.com.br


"DJ" 15 days out of Tampa!!!
Ok, here an quick update on what happend the past week.
Last week I adjusted my diet again and that means that I dropped some carbs.
My diet at the moment looks like:

6am I cup of black coffee 45min of cardio (stair climber)

meal#1 9oz chicken, 6 eggwhites, 1 1/4 cup of oatmeal
meal#2 9oz Haddock fish, 1 cup brown rice
meal#3 9oz chicken, 6oz potatoe
meal#4 10oz orange roughy
meal#5 10oz orange roughy
meal#6 10oz orange roughy

my weight this morning was 261,5lb which is exactly where I want to be at this time. I will probably add another carb meal back in starting today which will still be a very low carb diet for me.
My training is going great I 'm still injury free and I'm looking forward to 3 great showings in the upcoming shows.

DJ getting ready for Tampa ,Dallas and the Mr.Olympia 2009

July 19th, 2009
Ok I’m close to 3 weeks out of Tampa now. This morning my weight was 267lbs.

I adjusted my diet a bit to:

6am 1 cup of black coffee 45min cardio

#1 8am 9oz Chicken, 5 eggwhites, 1 1/2 cups of oatmeal

#2 11am 8oz Fish, 2 cups of brown rice

#3 2pm 8oz Chicken, 10oz potatoe

#4 5pm 9oz Fish, 1 1/2 cups of brown rice, 1 cup asparagus

#5 8pm 9oz Chicken, 8oz potatoe, salad with fatfree dressing

#6 11pm 12 eggwhites, 1 cup of spinach

I still use sodium on all my meals.

Training Quads, Hamstrings and Calves

9.30 am

1 Leg extension 4x 20-25

2 Front squats 4x 10-15

3 Leg press 4x 12-15
4 single leg leg extension 3x 20-25
5 walking lunges

1 lying leg curls 4x 12
2 standing one leg curls 3x 12
3 revers hack good mornings 3x 12-15
4 stiff legged deads 3x 12-15

1 seated calf raises 3x 2-15-20
2 standing calve raises 3x 15

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