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  • daveleek@whosyourtrainer.ca


Road to Provincials: Day 2/231

By Dave Leek | In Gym, Mental Training, Nutrition, Self Image, Weight Training | on October 19, 2014

October 19, 2014

Road to Provincials – 32 Weeks Out

Weight: 215

Just got back from the gym and a quick trip to the grocery store. Today was supposed to be an off day for me but as funny as it sounds, I am the worst at taking days off. I know it’s better for me to give myself some good old rest and recovery but I never feel like my day has begun until I get that lift in, especially on weekends so I usually end up in there doing something.

Today’s workout was what I like to call ‘Leftovers’. At times throughout the week I’m not able to get all of my workouts in between clients so whatever I don’t get done on that particular day, I push until later in the week when I have time to go back and squeeze in those missed sets. It’s not as beneficial as doing them on the day I’m supposed to but I feel good knowing I got all of my work done one way or another.


My workout consisted of the following:

SA Cable Side Lateral Raises 3/20ea

DB Bent Over Lateral Raises 4/12

DB Standing Shrugs 4/12+10s hold at the end of the last rep

Seated Calf Raise 3/50

Posing Practice – 20min


Short and sweet but just what I needed. On the days I’m supposed to be resting completely but I decide to lift instead, I at least try to keep the workout short and fairly low in intensity. I’ll usually spend more time on things like posing, stretching, foam rolling, handstand work, etc.

Today’s been a pretty good day for me so far. It’s a nice sunny Sunday, I was able to get to the gym with my fiancé, we stopped off for a nice breakfast at a local diner and now to chill out, prep some food and get ready for my next week of clients. My mindset is positive today and I’m ready to have a great week of training and also clean eating, which always makes you feel better too. I’ve been slacking as of late on the nutrition side of things (my personal weak point) so I really plan to fix that up this week – another reason why I’m starting this ‘Road to Provincials’ blog and posting everything you to see and help keep my ass in line.

Speaking of nutrition, I thought I would post exactly what I’m eating over the next few weeks so you guys can see what I’m doing and where my progress is coming from. Feel free to critique it or send questions my way as I’m always up for explaining why I’m doing what I’m doing and also because I know not everything I’m following is 100% optimal for gut health and some other things that I like to preach to my clients. I’m a big believer in testing things out and seeing what works for your body so I’ll frequently test out different foods as well as calorie counts and macronutrient breakdowns. Like I said, feedback is more than welcome so please don’t hold your tongue if you see something you like, don’t like, don’t understand or just want to know more about – I won’t take it personal!


Dave’s Off Season Diet


30% Protein / 30% Fat / 40% Carbohydrate


Wake up – hot lemon water


Meal 1 (multi, joint care, fish oil, vit D3, greens+, iodine, creatine)

1tbsp coconut oil

4.5oz ground beef

1c sweet potato


Pre-Workout Meal

4 hard boiled eggs

2.5c brown rice


Pre-Workout Supplements

1.5 scoops of SuperFreak

5g creatine


Intra-Workout Shake

1.5 scoops of Gold Medal

10g BCAAs

10g glutamine


Post-Workout Shake (vitamin C)

1.5 scoops of whey protein


Post-Workout Meal (30min post shake) [fish oil]

4oz chicken breast

1c sweet potato

1.25c corn**


Meal 4 (multi, joint care, fish oil)

5oz basa

1.5c broccoli

1c lettuce

1/4c onions

1tbsp olive oil dressing


Meal 5 (ZMA)

1.5 scoops of whey protein

30 almonds (blanched)


**I’m half expecting some people to question the corn in my diet, which is why I decided to star it and address it from the get go. This is one of those things that I’m experimenting with over the next week or two. I don’t usually eat corn but I wanted to dry something different and test it out on the digestive system. Generally I try to avoid or at least limit sources of grain but I haven’t had any real issues with rice and I want to see if corn fits into that category for me as well. Basically if I don’t notice any major setbacks from it’s inclusion, I have no problem adding it in every now and then in small amounts. If however, I notice I’m clearing out the gym with corn farts all week then I’ll most likely chalk it up to poor digestion and kick it out. I’ll be sure to let you know how it goes!

Enjoy your Sunday evening folks. See you tomorrow,


One Comment to "Road to Provincials: Day 2/231"

  • Leah says:

    October 20, 2014 at 9:03 am - Reply

    Good for you Dave! Experimenting with diet and nutrition is key and I like that you take that approach. Listen to your body, continue working hard in the lab, and watch the results come in. Never push yourself too hard and take each day one step at a time. You are a true inspiration and I admire your passion for health and wellness. Dont stop believing in yourself! Your ‘Road to Provincials’ blog is an excellent idea which will definitely enlighten fitness enthusiasts of all ages! I am excited to see the end result when you hit the stage. Great start brother! I am truly proud of you!

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