Saturday, February 25, 2012


Hey guys, here's the video for 7 weeks out! It's more training, because last week was more info. I think I'll switch back and forth each week!!

Monday, February 20, 2012


Hey guys, here is the video for 8 weeks out. I talk about what supplements I use, and show how I make one of my meals. Unless someone asks for something specific in the next video I think I will talk about motivation, and show how I created my meal plan system.

Anyway, check out Prairie Muscle - 8 Weeks Out

Sunday, February 12, 2012


Hey guys, I just bought some new video editing software, so I'm a bit of a newb with it!! But here is my 9 weeks out video!!

Sunday, February 5, 2012

Contest prep food can still be damn good:)

When I was thinking about doing a bodybuilding show, I would always think about eating bland foods for weeks and weeks. I was definitely wrong.. I'm gonna show you guys what I ate today. One thing I've learned is that as long as foods fit into my macro nutrient goals, they are OKAY TO EAT!! Sunday is an off day for me, and I like to have a little fun so here's my meals:

Meal 1
I love having oatmeal and eggs for breakfast. Gives your body tons of nutrients to start the day. Sundays I throw in a pop tart too, because I like them. :)
I put cinnamon and splenda in my oatmeal, and pepper on my scrambled eggs. The poptart is raspberry.

 Meal 2
One of my all time fav. meals is fruit smoothies! In this one I have Vanilla flavoured soy milk, egg whites, blueberries, blackberries, raspberries, bananas, and strawberry whey. When your bulking you can add oatmeal too, you can't even taste it and it shoots your carbs up nice and high:)
Blender, duh.

Meal 3
This meal is, quite literally, the meat and potatoes of my diet. Its a mega healthy meal, and I love the taste of it. Broccoli helps me digest all my food!! It doesn't matter that I'm eating white potatoes(red actually), because I'm eating it with chicken and broccoli, it will slow the digestion down
Chicken was cooked in a pan on the stove, med-low for 30 minutes. It has sweet chilli pepper, seasoning salt, and cracked pepper. The potatoes were skinned, and boiled, and had seasoning salt added. Broccoli was just washed an uncooked. I cook in bulk, so when I microwave my meal the broccoli gets slightly steamed. I also add pepper to the whole meal before I eat it

Meal 4
French toast is pretty much the best thing in the world. When I found out I could eat it during my contest prep, I had a big goofy grin on my face for like an hour :D.
French toast is almond milk, egg whites, and vanilla extract mixed up. I dip whole wheat bread into it, throw it on a pan that is heated up to medium. After about 5 minutes I flip it, and 2-3 minutes later I add cinnamon and syrup! I've been looking for 0 calorie syrup but can't find any in my city. Cook up some egg whites and make a protein shake. The protein shake is just to add a bit of extra protein to the meal.

Meal 5
A solid healthy meal before bed, and I sleep well. I make sure my last meal is a bit smaller, and a nice easy to digest protein like tilapia.
I make my fish the same way as my chicken, except I use lemon pepper for seasoning.

Here's the meal plan I used for today. So don't fret if you're a future competitor, with a little bit of work you can still eat awesomely tasteful foods!! Just make sure you calculate everything!!!! I'm living proof that you can eat french toast with maple syrup and get more ripped everyday:).

Took a picture of the fish that is cooking as I type:)

If you guys got any questions about these meals, leave a comment!! I'm planning on making a video that shows how I make my spreadsheets and calculate my macros! I found all the online websites that do it to be to inaccurate, vague, or annoying to use, so I made my own system!!!!!

Alright that's all, later guys!!!!

Saturday, February 4, 2012

Current Pic / Meal Plan Example

Hey guys, I'm exactly 9 weeks out today. I weighed in at 163.4lbs. this morning! Feeling good, just getting ready to go to work. I figured I'd post up one of the pics I took today. Even though I'm Canadian, I work with a team in the states called 3D Muscle Journey:

These guys are awesome, and I definitely recommend hiring a coach if you want to optimize your training. I wish I would of done it years ago.

Anyway, here's the pic from this morning, ignore my goofy ass smile :)

9 Weeks Out
PS - If anyone knows where a Canadian can buy some good red sweat material shorts online, let me know!! I found this pair at winners, but they are Large and I'd like to have a Small pair!!


Here's a meal plan example, I eat this on Tuesday sometimes:

Alright, off to work!! 9 Weeks Out video comin this week:) Gonna be some deadlifts, and some kitchen stuff!!

Thursday, February 2, 2012


Hey guys! I know I haven't posted in forever. I've been really busy with school, work, and I decided to do a bodybuilding show!! I only have a couple weeks left in my course, but I decided to start putting together some videos of my last few weeks before my show. I have a really shitty camera, and I suck at editing videos(mostly because all I can use is Windows Live Movie Maker, which blows).

Anyway, I decided to make the video because I was really inspired by Matt Ogus' video series of his prep: Matt Versus. HanhChampion also made a video series on Andrew Vu which was awesome. So I figured if I can motivate even one person to improve their fitness, then it will be worth it. Besides it will be cool to look back at in a few years, and see how far I've come:)

It's uploading to youtube right now, so I will post it tomorrow for you guys to check out!!! While you're waiting, check out my before and current pics:

 I love my face in this - I'm so fat LOL