After getting in contest shape and not being able to compete last year I am hungry. I have decided to accomplish my goal and compete August 8th.




Currently 28 yrs old....5 7


191lbs.....bodyfat 14.

Waist 34



Heres the deal.

Diet:

I just did this....

8 days PSMF w/ a mild anabolic/t4/clen.

Was 207 at about 16 percent bodyfat.

Got down to 193.5 about 14 percent.

I did a 5 hour 770 carbs refeed at the end of day 8.


This week(since Monday).

170 grams carbs

35 grams fat

350-400 g protein.

I weighed 191 this morning.

I plan to stay with this .....maybe adding one refeed meal(moderate) per week.

The Workouts:

Cardio M-F in the AM 15-20 minutes, incline treadmill


Cardio also 5-10 minutes post weights.


Weights M-F, Bodybuilding style routine

Rep Ranges mixed- primary compound 4-6 reps
-two movements 8-12 reps
-one movement 15-25 reps


3-4 Exercises

M-Chest 12 sets

Tue-Back 12 sets

Thurs-Quads 12 sets

W-Delts/traps 9 sets each

Fri am-Hams 9 sets

Fri am-Calves 9 sets

Fri pm or Sat-Bi 9 sets

Fri pm or Sat-Tri 9 sets

Abs- ED 2-6 sets, high rep,light weights, trying to keep wasit growth down-e.g. overtraining it.


Will stick with this diet and training regimen for about 1 month, assess and perhaps hit UD2.0 for a few weeks.

The Cycle

Weeks 1-11

Test 1000mg per week

Aromasin 25 mg ed

Clen 2 weeks on/ two weeks off

100mcg T4


Week 12-17

Test prop 100mg ED

Clenderm x2 per day

T 4 100 MCG

Aromasin 25 mg per day

Week 13-17

INJ Wins 50 mg ED



10 days out- drop INJ

Oral turinabol 30 mg ed

Furazadrol(non methyl) 6 per day

Letrozole- 1.25 mg per day

Clen 120 mcg per day


3 days out

Drop clen

Add anadrol 50 mg ed.


Any thoughts be cool.....

I'd refrain from doing more cardio than is necessary. I've trained plenty for shows and one thing every one wants to do is throw in all their stimuli (cardio and cal restriction) all at once. Give yourself more time and slowly but surely add in stimuli on a need-be basis only. Closely monitoring of bf and weight (daily) will help here. If you stagnate for more than 3 days then you need to add a stimuli. A two pound a week weight loss goal is ideal for someone with androgens and the maximum for a natural.

Keep us updated.

Ok....so about halfway through my 18 week contest prep I will be away from a gym for two weeks.

I will hae supplements/ food and my adjustable dumbells(2.5-52.5lbs) and my dragging sled and an exercise ball for a bench.

To deal with this I was going to do the following...



Friday before I leave-from this day on till the carb load,kcal will be set at 1600-1800(depending on activity level) UD2 depletion style nutrient breakdown(high protein, pretty much no carbs,a little fat)

UD 2 Depletion at my gym

Sat-

the same at my gym


Sunday-leave

Monday-walking/cardio

Tuesday-total body dumbell work(tension using dumbells)

Example tension for tension days:

Dumbell ball press-15-20 reps x 4 sets

Pushup x 2 sets to failure

standing bent over dumbell row- 15-20 reps

Pullover on ball x 2(to failure)

DB Military press x 2 12-15

DB Lat raise x 2 8-10

DB shrug x 1 to failure

DB Lunge walking x 4 15-20

DB S.L Dead x 3 to 15-20

DB Squat superset w sissy squat x 1

Standing calf raise on steps x 4- failure

Stanind db curl x 3 6-8 reps

1 arm db overhead tricep ext x 2 6-8 reps

Kickback or two arm overhead tricep ext x 2 8-12 reps

Ab work(crunch, ball crunch, twist,knee ups,rev crunch) x 3-5 will be mixed and varied

I may do some steps with dumbells or sled drag and cut back a liittle leg work.


Wed

Rest cardio


Thurs

Rest cardio


Frid

Repeat tension

Sat

Rest cardio

Sun

Rest cardio

Monday

Repeat tension

Tuesday

Rest cardio

Wednesday

Rest cardio


Thurs

Repeat tension


Fri

rest cardio


Sat

rest cardio

Sun

rest/cardio/travel

Monday

Tension-UD carb load

Tuesday

Rest-isocaloric-sub maint.

Wed

UD2 Power workout-slightly above maint on par with UD2.

Thurs

rest/maint


Fri

Depletion workout back to 1500 kcal

Sat

same as fri

Sun

rest


Monday

Back to bodybuilding split, moderate carbs,low fat, high protein




I will have strong anabolics and good nutrition-what do you think?

Weighed 191.5 after a week of bodybuilding style, one bodypart per day workouts.....

Today will be chest 12 sets, most likely...

1.Flat barbell press x 3 5-8 reps(3 warm ups of 25-12 with a light weight)

2.Incline BB press x 3 12-20 reps

3.a Incline DB flye x 3 15-25 reps

supersetted w/

3.b Hammer s. incline press x 3 12-15 reps


4. Cable cross(high) x 3 10-12 reps, drop sets on the first two sets, one-two drops....last set no drop but a compound set of pushup to failure right after, at failure go to knees and continue more pushups to absolute failure



Abs-3-4 sets(varied)

10-15 min cardio unless I am wiped


I am up in weight slghtly, but my diet has been flawless, actually went lower on carbs then planned on Sat/Sun. I think the weight gain is from two things...

1. Started test instead of a oral otc prohormone, so I am holding more water, glycogen and perhaps even gained lean mass.

2. My waist is down a 1/4 inch and I have "thinner" skin on my abs/calves....I have definitely not gained bodyfat.

I did not due any cardio per se this weekend, but I was very active , doing physical labor.

BTW Could some of you chime in on my plan for my aboe two week "out of the gym plan". Its basically a 14 day ud2...with a slight tweak(more volume by a hair,kcal tweak,etc.)

Thanks!

The two week deal looks fine. So no carbs during the two weeks except for your carbups, right?

Yeah and the carbup wont be till the very end...basically doing tensions just to stimulate keeping my mass....then a carbup at the end, the day I get home.

I should drop significant bodyfat....and hopefully keep my muscle. The leg exercises will be challenging, I hate high rep leg work, and with just dumbells that go to 52.5....I wont exactly be going heavy.

Should work well. You can always do unilateral work to make things more challenging and if you want to drop the reps down a little. One-armed pushups, pistoles or Bulgarian splits squats, 1-arm DB rows (you can cross the DB's and hold both in one hand, done this before in a pinch), etc.

Workout went as planned.....

Cardio was 15 minutes....


Tomorrow....hams/calves in the am on an empty stomach.(I find this rips my hams up fast)

Then PM after work will be back...back will go as follows...


Chins x 3 5-8

Lat pulldown wide to front- x 3 12-15

Tbar row x 3 6-12 reps, drop sets on the last two sets

Smith machine rack pulls x 4 20,15,12,6

Row machine x 2 8-12 reps

supersetted w/

Str arm pressdown x 2 15 reps

Abs x 2

Looks good.

I've been putting a nice cutting plan together as well. Look forward to the updates.

I might have to challenge you to an MM weight loss dual. :-)

Hahaha...sounds good bro.

Tomorrow will be delts/traps...

Standing bb mil press x 3 6-10

Standing db lat raise x 3 12-15

Rear delt machine x 3 15-25 drops sets,rest paused

Upright row x 3 15 reps, drop sets

Smith mach BB shrug x 3 6-10

Abs x 2

Cardio 5-10 min....

May do am cardio for 20 min to keep bloat down and burn a few more kcal.

Today went well....only did a little cardio 6 min post back...but I ended up adding a few extra back sets.

Feeling tired...and strength is down. Last night I did a small refeed of about 400 grmas carbs, I looked full but not bloated this morning.

My supplements are kicking in...I definitely have some estrogen bloat....might add my aromasin at 25 mg in a few more days...

Did cardio for 26 minutes on a treadmill this morning, varied speed and incline, mostly fast walking.

I also did 4 sets of abs, high rep.

Later on will be delts...unless my right delt is still hurting, the high dose gear is really making it inflamed...so if it is still bad this afternoon I will do quads and move delts to tomorrow.

Scale said 193.5 today....195.5 yesterday....bloat is playing with me a tad....but I am getting leaner for sure...I almost look like an athlete again....

Just over 17.4 weeks till the show....so plenty of time. Bodyfat is about 13-14 right about now, leaning towards 13.


Man....got hungry last night....even with a nicotine patch popped on and AMP 2.....one day after a small refeed...I think my leptin may be low....either that or I am dipping past my set point of the past few months.....

I am also taking Anabolic Pump and vanadium...may be making me hungry by clearing blood sugar...who knows. Or it could be the test kicking in.....

Sigh.....Thank God I am not taking clen or equi this week......Id eat a small cow.

Delts went well...despite a very painfully injected right delt......

Glute shots from now on.

Today will be quads in the pm...with a touch of abs and hips. Maybe 10 min cardio after quads.



I am looking bigger and leaner....noticably..I was asked by two people the last two days what am I on? lol

Carbs were at 160 g yesterday....all clean from oats and yams......none other except for a few from almonds.


Scale was up to 196 today......but definitely losing bodyfat.

Tomorrow will be arms....Sat will be Hams/calves.

Sunday ....who knows...maybe light cardio...or maybe I will start UD 2 hahaha.

Good input...I may throw in some "clean cardio" one arm db snatches, db cleans, etc. Overhead squats and farmer's walks even.

Quads went well....along with 2 sets of v-ups and 5 min cardio my legs were fried)

I did a total of 15 sets

6 back squat 15,8,6,5,3,2

6 leg ext 15-20...all drop sets

3 sets of leg press 10-22, drop on two of three


BTW....My delt....I hit it with a 18g pin....and drained out a sterile abscess....it was just oil...from about a week ago....no infection, I have too much scar tissue in the delts and I wont use them again. I have several diff broad spectrum antibiotics as always....but it is a hundred times better and I kinda have a feel for these...this one is not going to be bad...it was mainly a bad reaction to the BA couple with oil that did not absorb fast. Again.....a tad bit of brotelligence here...but no fever, no streaking, less and less pain/swelling...it wont be an issue. Antibiotics will be used the minute it looks different or I get any symptoms. Then of course, the doctor, no way I will let anything get systematic.

Glutes it is.

Did some sled drags , forward and backward for about an hour this morning....plus a little abs.


I had my weekly refeed last night, a tad early, I was so damn hungry. It was not super clean...just a little pizza and some lowfat ice cream with mixed nuts....not ideal...but the extra cario/drags this morning and my supplements I am sure helped damage, I am staying on track wonderfully and growing...so I am happy.

I have arms today....9 sets for tris and 9 for bis....perhaps some cardio for a few afterwards to help curb any gain from the little cheat last night.

Sat morning will be hams/calves 9 sets each and some cardio...I may get brave and do the step mill...and some abs of course,maybe hip flexors.

Sun....still debating starting UD2.

UD2 tends to help me "get ahead" of schedule on fat loss....which I like...Id rather be in shape a tad early then not in time....and being under 15 now...(13-14) I am fully ready for UD2.

If I do UD2 kcal will be very low during depletions.....I have the androgens...why not make them work for me.

Hams went well on Sat...did some light cardio after...and some more at night.....like 20-30 min total....

Sunday I rested, only walking a little bit at the park with my dog. I had a refeed DAY...Sunday...as I was flat as hell and knew I was starting UD2 today. I kept it pretty clean...nothing crazy....

Over 200 today...but I have abs peaking through...so works for me.

I split the Depletion in half....1/2 am...1/2 pm.......maybe some light cardio but I doubt it....

Workouts look like...all 15-20 reps

3 x leg press

3 x leg curl

3 x calves exercise

3 x chest press(pm will be incl hammer press)

3 x lat pulldown (pm will be seated row)

3 x db lateral raise

2 x pressdown(pm will be overhead cables)

2 x machine preacher curl(pm will be cable curl)

Some ab work if time allows....25-30 reps.

Kcal will be set at 1300, mostly from chicken breast, albacore, tuna and egg white....some whey thrown in. No major sources of carbs planned.....just some veggies here and there.

Good stuff keep it up.

Yesterdays am workout went well....


I ate a chicken breast for breakfast....about 4oz.

The I got extremely sick, vomited and shit for about 10 hours.....didn't hit the gym for my pm half.

I feel better today, did my planned am depletion.....hopefully I will get to do a pm depletion and do the extra volume I didnt get to do on Monday.

Total kcal intake for Monday......

187 kcal

Thats not counting if I threw some up. I slept most of the day.....from 12pm to 6 am this morning, waking only to vomit flem or piss out of my ass. My gf had a similar thing two days ago...lasted only about a day or so.....hopefully I weathered it all.

My workout was ok this morning...despite lack of kcal and slight dehydration from yesterday.....I will be pumping fluids all day to catch up on my hydration.

I was down 8 pounds from Sunday this morning.

Made it through all my depletion....I had to run to the bathroom once....but after leg presses it was all downhill.

Tomorrow....light cardio for about an hour.

My appetite has been very low still....only took in about 740 kcal so far and I am not hungry.....

Made it through depletion day 3...only did a little cardio...bout 20 minutes.

Total kcal was just under 1300.

Today, depletion day 4...last day before the am tension/carb load tomorrow.

Will carb load 1000g of carbs....keep fat under 50 and hit protein at about 300.

I will carb load 200-400 less then usual.....I want to see how it effects my body comp...I am hoping it keeps and fat loss slowing to a minimum.

Sat and Sun will be just sub maint. kcal 160 g carb, 35 g fat, 270 g protein.

Sat will be my power workout.

Sun will be a rest day with some light light cardio.

Back to depletion on Monday.

Weight was down to 194 today in the am. I am pretty flat....but leaning out well.

Am workout went well....

Pre carbup weight was down to 191 pounds.....lowest yet.


Leg press x 3 6-15

Seated leg curl x 2 6-10

Lying leg curl x 1 15

Donkey calf x 3 12-15

supersetted with no weight toe presses for 25 reps

Incline barbell press x 3 8-12

Lat pulldown wide/front x 2 6-10

Tbar row x 2 6-10

Cable cross low x 1 15

Leg extension x 2 8,15

v-up x 1 25

lat raises db x 3 6-15

db curl x 2 8-12

tricep pressdown x 1 14

rev grip one-arm pressdown x 1 15 each arn

ab crunch machine x 1 15


Shooting for 1000 g carbs....mostly from yams,fiber one, special k and a banana(just one or two)

Protein will mostly come from whey and BCAAs.




My week looked like this kcal wise.....depletion speaking.

187...was sick

1180

1300

1390

Carbup.......

Looks good.

Our diets (other than the fasting) seem very similar. I take in a few more cals though. Do you do a Full body power workout?

Usually...or I will split it into upper and lower...do lower in the am, upper in the pm.

But always the same day.

Power tomorrow! Should be one session.....

I do a lot of 5x5, 3x3...I do rep work on rear delts(i find it works better for me) and a little higher reps on calves.


Looking at this...

Front squat 5 x 5

SL dead 5 x5

Bench press 3 x 3

Tbar row 3 x3

DB Incline flye x 2 6-8

Chin x 2 failure

Standing bb press x 3 3-5

Rear delt machine x 3 8-12

Upright row w/ bb x 2 6

BB curl x 3 4-6

Weighted dip x 3 4-5

Ball crunch with plate x 2 15

Maybe some plyometric pushups with an exercise ball to finish...

Hit only about 970 carbs on the carb up....went lower on fat then planned too.


Today about 165 grams of carbs....low fat, mod protein.

Did my power workout today....was very full and very strong....I love UD2


Tomorrow is 165 g carbs and some rest/light light cardio....then back to depletion on Monday.

Was a tad bloated this morning after my carbup yesterday, but that should go away by tomorrow or Monday. Carbup was clean....

Yesterday went well.....stayed on target with diet. Went out dancing...so got some cardio too.


Today was Depletion day one....

Got both workouts in...with a few extra sets.....kcal was 1200......

Tomorrow I have the same planned....w/ 1200-1300 kcal.

Then Wed and Thurs of course will be 1300 kcal and cardio/abs.

I am seeing MAJOR bodycomp changes, and little change in bodyweight...I weighed 192 yesterday....194 today.....I was 191 the end of last week....so my weight is all over....but I am seeing clear abs up top now....

I have added lipoderm ultra, E/C(INSTEAD OF AMP2) and topical capaiscin cream. Along with vanadium pre depletion, my fish oil, T4 and my nice gram of test. Plus beta alanine,taurine,and a little alcar and some BCAA.

I have clen, oral turinabol, tons of test,proviron, some IGF-1,bromo,cabergoline,rimonobant(just a bit) and nicotine patches all ready to go......I am looking to get some equipoise.....we shall see....I prefer to run test with a mild anabolic, and equi is just a sweet contest compound....perhaps even tren and masteron will be added.

Please dont think that is everything I am taking haha....just in stock if I see fit to change my regimen......

Anyway.....I may go for a pm walk.....