NANBF User Forum

Background Info:

Real Name: Peter Fitschen
Age: 22
Occupation: Grad Student (Biology with a Physiology Concentration)
Height: 5'8.5"
Current Weight: 175-180lbs and bulking (162-163 onstage last spring)



Photos: (from photoshoot May 18, 2008)
http://good-times.webshots.com/album/563165057rVPjyD



Contest History:

2004 NANBF 10,000 Lakes:
Teen: 2nd (out of 2)
Novice-Medium: 4th (out of 5)

2006 NANBF Eagle's Wings:
Novice-Medium: 1st (out of 4)
Open-Medium: 2nd (out of 4)
Best Male Poser Award

2006 NANBF Best of the Midwest:
Open-Medium: 2nd (out of 8 )

2008 OCB 45th Parallel:
Open-Tall: 2nd (out of 9)

2008 NANBF Mr. Natural Minnesota:
Collegient: 2nd (out of 7)
Open-Mediuim: 1st (out of 5)




Goals:
-add as much lean mass as possible within the next 2 years while keeping bodyfat at a reasonable level
-bring up weak points (back thickness, legs, biceps)
-come in leaner than ever at my next contest and contend for a WNBF pro card




Training Method: Doggcrapp





Supplements:
Optimum 100% whey protein
Scivation Xtend
Now Dextrose
Higher Power Creatine Monohydrate
Scivation Sesamin
Generic Multivitamin
8-Ball Nutrition Herculean CNO-3 (for about 1-2 more weeks until the free bottle runs out)





If you have any more questions, ask away. Thanks to anyone for taking time to read and follow my journal!

Chuckles

8-18 Monday: 1A

Diet:
8:00 4oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 1c brocolli, 1c cherios, multi, sesamin
10:30 Herculean CNO-3
12:30 1 scoop whey, 25g dextrose
1:00 4oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
4:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 4 pieces fat free cheese, 7 rice cakes
6:00 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
8:00 8oz extra lean ground beef
11:00 4oz fat free turkey cold meat, 2 pieces fat free cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs




Workout: 1A

Incline BB Bench: 4 warm ups
TT: 210x15RP
LT: 205x14RP
Chest Stretch: 50x75sec

Smith Military: 2 warm ups
TT: 125x18RP
LT: 120x17RP
Shoulder Stretch: 90sec

PJR Pullovers: 2 warm ups
TT: 80x23RP
LT: 75x25RP
Tricep Stretch: 90sec

Wide Grip Pulldowns: 1 warm up
TT: 12.5x18RP
LT: 10x16RP

Rack Deads: 5 warm ups
TT: 445x16 (PR), 475x12 (PR)
LT: 435x14, 465x10
Back Stretch: 45x60sec

Workout Time: 75min





Killer workout today. Just crushed everything. Got 10 reps with 210 on the 1st part of my RP incline bench which is a PR in itself and then totaled 15RP. Got 12 on the 1st part of my smith military which is also a pr and I also added weight and a rep to that. PJR pullovers just crushed the tris. Added weight and a rep to wide grip pullups, and then just destroyed rack deads. Huge pr's there and I'm sore as hell from this workout (in a good way). Other than lifting, I got my tire fixed, and got things done around the house. Tomorrow will be groceries, food cooking, cardio, and lots of relaxing.

Chuckles

8-19 Tuesday: Cardio

Diet:
9:00 15g xtend, creatine
10:00 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
1:00 6oz chicken, 2oz extra lean ground beef, 1oz almonds, sesamin
3:00 4oz fat free turkey cold meat, 4 pieces fat free cheese, 4 pieces wheat bread, 7 rice cakes
6:00 1 scoop whey, 1c oatmeal, 2 south beach bars
8:00 8oz chicken, 1oz peanuts
10:00 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 12hrs
Cardio: Walk: 30min




Very relaxing day today. Slept in, did cardio, cooked food, went to the store to get more food, took a nap, laid outside reading, and watched the olympics. All and all a very relaxing day which I haven't had in quite some time. Tomorrow will be an early 1B workout and then going to visit my parents for the day.

Chuckles

8-20 Wednesday: 1B

Diet:
6:00 4oz fat free turkey cold meat, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
7:30 Herculean CNO-3
9:00 1 scoop whey, 25g dextrose
10:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, sesamin
1:00 foot long chicken breast sub on wheat
4:00 2 scoops whey
8:00 8oz extra lean ground beef, 3 whole wheat buns, 2 cobs corn
11:00 2 scoops whey, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7hrs




Workout: 1B

Barbell Curls: 4 warm ups
TT: 110x14RP
LT: 105x16RP

1 Arm Reverse Grip Cable Curl: 2 warm ups
TT: 3 plates +2.5 x15
LT: 3 plates x15
Bicep Stretch: 90sec

Standing Calf Raise: 2 warm ups
TT: 600x25RP
LT: 560x23RP

Lying Leg Curl: 2 warm ups
TT: 170x24RP
LT: 160x24RP
Hamstring Stretch: 90sec

Leg Press: 5 warm ups
TT: 740x14 (PR), 560x25 (PR)
LT: 730x10, 550x22
Quad Stretch: 90sec

Workout Time: 75min





Killer early morning workout and then went home to visit the fam for the day. Tomorrow is cardio and my last day of work for the summer. Friday is looking like it may be cardio and workout 2A will be bumped back to Saturday.

Chuckles

8-21 Thursday: Cardio

Diet:
8:00 15g xtend, creatine
9:00 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2 south beach bars, multi, sesamin
11:00 2 scoops whey, 1T olive oil, sesamin
2:00 6 inch chicken breast sub on wheat, small apple
5:00 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2 south beach bars
8:00 4oz fat free turkey cold meat, 4 pieces fat free cheese, 1oz peanuts
11:00 2c fat free cottage cheese, 1oz almonds, sesamin

Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 30min




Last day of work today for the summer. I start meetings for my GA teaching job on Monday. Did some cardio before and then relaxed after. Tomorrow I'm going to be doing cardio because I will be in a study in the morning and then my parents are visiting.

Chuckles

8-22 Friday: Cardio

Diet:
9:00 1c skim milk, 2T hershey's suryp (for a study I am in, see below)
11:00 4oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, multi, sesamin, 2 south beach bars
2:00 8oz chicken, 1oz peanuts, sesamin
5:00 2 scoops whey, 1oz peanuts
8:00 10oz steak, baked potato, salad, light dressing
11:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs
Cardio: Walk: 35min




Pretty relaxing day today. I was in a study in the morning on the effect of different meal compositions on hormone levels. I have to go back next week to get a high protein meal. As part of the study, I found out my BMR using a metabolic hood, which is 1894. I was told that it is very high for someone my size normally guys my height and weight are around 1650-1750. No wonder I have to eat so much food. They were also shocked at my above average hematocrit. I didn't get any numbers on that but it was high. They also took my bodyfat using a bioelectrical impedance machine, but I'm 100% sure the machine was broken because it told me I was 18.7% which is no way in hell true because I'm only up 13-14lbs from stage shape where the dexa told me I was 4.7-4.8%. I also still have abs and some cuts in my legs. I'm more like 8-10. Even the other grad student doing the study said that it seemed way off. Other than that just did cardio and relaxed the rest of the day. Tomorrow is workout 2A which means deadlifts.

Chuckles

8-23 Saturday: 2A

Diet:
7:00 5oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 1c brocolli, multi, sesamin
9:00 Herculean CNO-3
11:00 1 scoop whey, 25g dex
12:00 4oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
3:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, 7 rice cakes
7:00 1 scoop whey, 1c oatmeal, 4oz fat free turkey cold meat
11:00 2 scoops whey, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs




Workout: 2A

Smith Incline: 4 warm ups
TT: 185x17RP
LT: 180x18RP
Chest Stretch: 50x60sec

BB Military: 3 warm ups
TT: 160x12RP
LT: 155x14RP
Shoulder Stretch: 90sec

Dips: 2 warm ups
TT: 57.5x23RP
LT: 55x23RP
Tricep Stretch: 90sec

Neutral Grip Pullups: 3 warm ups
TT: 57.5x13RP
LT: 55x13RP

Deadlifts: 5 warm ups
TT: 350x13 (PR), 380x7 (PR)
LT: 345x12, 375x7
Back Stretch: 50x60sec

Workout Time: 75min




Workout was ok today. I added weight and either matched or lost a rep on most lifts. Then I got to deads and told myself well I can either make this an average workout like it has been or kick it up a notch and that's what I did setting PR's on both sets. Tomorrow is cardio.

Chuckles

8-24 Sunday: Cardio

Diet:
7:00 15g xtend, creatine
8:00 4oz extra lean ground beef, 1 1/2c rice, 2 pieces fat free cheese, 1c brocolli, multi, sesamin
12:00 4oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 1c brocolli
3:00 8oz chicken, 1oz peanuts, sesamin
6:00 4oz chicken, 4oz shrimp, 1 1/2c rice, baked potato, salad
8:00 2 scoops whey
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 35min




Pretty productive and relaxing day all around. Got up early for a Sunday and did cardio, cooked food and got things done around the house, then even worked on some research for a while in the afternoon and then spent the rest of the day relaxing. Tomorrow is workout 2A.

Chuckles

8-25 Monday: 2B

Diet:
8:00 4oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:30 Herculean CNO-3
12:30 1 scoop whey, 25g dextrose
1:00 4oz chicken breast, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1c cherios, sesamin
3:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, 1c cherios
6:00 6oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes
8:00 6oz chicken, 1oz peanuts
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs




Workout: 2B

Standing DB Curls: 2 warm ups
TT: 60x12RP (PR)
LT: 55x15RP

Pinwheel Curls: 1 warm up
TT: 50x15 (PR)
LT: 45x16
Bicep Stretch: 90sec

Toe Press on Leg Press: 3 warm ups
TT: 560x28RP
LT: 550x27RP

Glute/Ham Raises: 2 warm ups
TT: 25x15RP
LT: 20x17RP
Hamstring Stretch: 90sec

Front Squats: 4 warm ups
TT: 240x10 (PR), 160x22 (PR)
LT: 235x10, 155x21
Quad Stretch: 90sec

Workout Time: 75min




Had mixed feelings about this workout. On 1 hand, I pr'd about everything I touched, on the other I lost reps on about everything when I added weight. I have never curled 60's before so that's a PR, set another one on hammer curl, despite losing reps on both. Then added weight and a rep to toe press. I don't know what happened on glute/ham raises but I lost a couple of reps when I added 5lbs, then set a 2 huge PR's on front squats. Also had my 1st meeting today for my new GA teaching job. Tomorrow will be research, cardio, and a trip to the local drive in burger joint for a cheat meal since I haven't been there yet this summer.

Chuckles

8-26 Tuesday: Cardio

Diet:
7:00 4oz fat free turkey cold meat, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
11:00 8oz chicken, 1oz peanuts, sesamin
3:00 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
6:00 2 scoops whey
8:00 cheat meal of 2 double cheeseburgers, onion rings, root beer, and ice cream cone
11:00 2 scoops whey, 1oz peanuts

Water: 1.5 gallons
Sleep: 8hrs
Cardio: Walk: 40min





Crazy busy day today. I wasn't expecting things to take as long in the lab, but I was there most of the day. Squeezed in some cardio and then went to the local burger drive in for classic car night and a cheat meal. Looking back, it was only my 2nd cheat meal since I got back into town August 3. Apparently I'm just not craving crappy food since I'm eating so much. Tomorrow is workout 3A.

Chuckles

8-27 Wednesday: 3A

Diet:
7:30 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 Herculean CNO-3
11:30 1 scoop whey, 25g dextrose
12:30 4oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
3:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, 7 rice cakes
6:00 1 scoop whey, 1c oatmeal
8:00 8oz chicken, 1oz peanuts
11:00 1 scoop night time protein, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8 1/2hrs





Workout: 3A

Decline BB Bench: 4 warm ups
TT: 235x18RP (PR for 12 reps on 1st part of set)
LT: 230x18RP
Chest Stretch: 50x80sec

Biangular Military Machine: 3 warm ups
TT: 137.5x20RP (PR for 13 reps on 1st part of set)
LT: 135x19RP
Shoulder Stretch: 90sec

Smith Close Grip Bench (butt off bench): 2 warm ups
TT: 145x19RP (PR, most I've done this way as well breaking last time's PR)
LT: 140x20RP
Tricep Stretch: 90sec

V Bar Pulldowns: 3 warm ups
TT: 225x17RP (PR, never touched 225 before)
LT: 217.5x18RP

T Bar Rows: 4 warm ups
TT: 210x15 (PR), 235x7 (PR)
LT: 205x15, 230x7
Back Stretch: 50x60sec

Workout Time: 65min




Totally awesome workout. Basically PR'd everything and spent the rest of the day relaxing. These kind of workouts just seem to keep hapening and I'm not complaining.

Chuckles

Ya it looked a little lonley in here, You keep great track of your dailys good job brother!

jshatz wrote:Ya it looked a little lonley in here, You keep great track of your dailys good job brother!

Thanks for following along!!!!

Chuckles

Good log Pete! This is "musclemass22" from BB.com. I have followed your logs for your previous shows. Great improvement over these last couple years and great dedication with school and all.--Brian Mauer

MauerPower wrote:Good log Pete! This is "musclemass22" from BB.com. I have followed your logs for your previous shows. Great improvement over these last couple years and great dedication with school and all.--Brian Mauer

Thanks! I'm planning on keeping my log on bb.com still, but also on this site since it is strictly for naturals. Thanks again for following along!

Chuckles