last option training

ok, gonna sound like a messed up cycle but here goes..
I am competing in an endurance event in 3 weeks and thus need to cut down for it (extra fat isn't exactly a help) but then 4 weeks after i have a military display in which i am gonna have to be in **** hot shape and strong to boot (explosive)...
So probably against all advice im gonna diet for the next three weeks and then bulk for the four after it.
My supps are:
cut stage
OTC fat burner - tested event
glutamine
protien

Bulk stage
M1T
glutamine
Protien

pct
oxo-6 - can't get hands on aas pct
trib

going to run milk thistle throughout cut and bulk to give my liver a helping hand, hawthorne berry, glucosamine sulphate, efa tabs, multivit and cranberry juice

i'll post my diet and workout underneath

and if your lucky some pics too

bulking diet

meal 1 160g oats, 40g protien shake, 10g glutamine, multivits
100g carbs, 50g protien, 10g glutamine

meal 2 2 tins tuna, mayo, two wholemeal pitta
30g carbs, 76g protien, 15g fat

meal 3 2 chicken breasts, sauce, 150g brown rice
50g protien, 100g carbs, 26g fat

meal 4 steak 1wholemeal pitta
30g carbs, 30g protien

meal 5 pre WO
20g protien shake, simple carbs 40g, 5 grams glutamine
carbs 40, protien 20, glutamine 5

meal 6 PWO
shake
52g protien, 90g carbs, 10g glutamine

meal 7
2 breast chicken and broccoli
40g protien

meal 8
20 protien shake
20g pro 1392 1920

in all 480g carbs, 348 protien and around 50g fats (from efa's) 3762kcals

cutting diet

90g oats, protien shake, glutamine, yoghurt
60g carbs, 40g protien, 5g glutamine

meal 2
1 tin tuna 1/2 pitta bread
36g protien, 15g carbs

meal 3
2 chkn breast, salad
50g pro, 10g carbs

meal 4
1 tin tuna 1/2 pitta bread
36g pro, 15g carbs

meal 5
PWO
52g pro, 90g carbs

meal 6
2 chkn breast +sauce
50g protien, 26g fat

meal 7
shake
40g protien + efa + glutamine

protien = 304g
carbs = 160 - gonna take out pitta bread each week so will go to 145 then 130
fats = around 40g

kcal=2216 - 30-45 mins cardio in morning

Day 1
weight - 229 -1lb
bf - 13%
Waist - 34.5" - 1/2 inch
chest - 52"

cardio = 30min interval training ( strong black coffee b4)

Diet - followed it exactly except had bacon and parsnips extra

Training - Did chest and Bi's today

chest - wieghts in lbs
bench press
135 x 12
135 x 12 (warmups)
225 x 6
250 x 3
275 x 1
315 x 7

Incline
3 sets 240 x 8

cable crossovers
3 set x12

Bi's
single arm Preacher curls
3sets 50 x 10

Cable hammer curls
3 x 12 (drop sets)

Dumbbell curls
2 sets 50 x 8

Had a good pump from both muscles, bi's really fill up with blood quick
supplement for fat loss is sida cordofilio (sp?)
Its a natural herb that is 10% ephedrine,also inclue gurana and white willow extract... give a review on it at the end

Good luck with this bro. Sounds like you're on the right track.

Thanks bro,

DAY 2

weight - 228 -1lb (-2lb overall)
bf - 12.75%
Waist - Did not measure
chest - Did not measure

cardio = 45min jog (6 miles) (strong black coffee b4)

Diet - followed it until after PWO shake when i felt real ill and resting heart rate was 100bpm so no chicken breasts but did get in a shake

Training - Legs
leg extension warm ups

Squats -
2 sets 135lbs (warmup)
225lbs x 20
315 x 18
405 x 8
415 x 6

Leg extensions
full stack x 3 sets

Leg curls
single leg
3 sets x 140lbs x12

Calf Raises
4 sets x 405lbs x 12-8

Felt real ill last night and nearly passed out during squats, came home and went straight to bed, didn't know whether it was bcos of supps (doubt it) or illness
symptoms - dizzy, rhr 100bpm, tingles on lips and fingers (no jokes please :wg: )

DAY 3

weight - 226 -1lb (-4lb overall)
bf - 12.75%
Waist - 34.25" (-.5" overall)
chest - 52" (stayed the same)

cardio = 30 mininterval training (6 miles) (strong black coffee b4)

No weight training tonight

contemplated going for another run tonight but wanna be fresh for tomoro and beast it then

Diet = spot on as above but did not have PWO shake instead had oats and cold chicken (yum

DAY 3

weight - 226 -1lb (-4lb overall)
bf - 12.75%
Waist - 34.25" (-.75" overall)
chest - 52" (stayed the same)

cardio = 30 mininterval training (6 miles) (strong black coffee b4)

No weight training tonight

contemplated going for another run tonight but wanna be fresh for tomoro and beast it then

Diet = spot on as above but did not have PWO shake instead had oats and cold chicken (yum :rolleyes: )

Rip Bro!!!

Og

He passed away? =(

Quote:

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Originally Posted by Iceman69

He passed away? =(

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No read his "I'm still alive thread"..:wg: