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  1. #1
    Join Date
    Apr 2004
    Location
    England
    Posts
    237

    Wink 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

  2. #2
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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

  3. #3
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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

  4. #4
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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

  5. #5
    soontoberipped's Avatar
    soontoberipped is offline Associate Member
    Join Date
    May 2004
    Posts
    423
    Good luck with this bro. Sounds like you're on the right track.

  6. #6
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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 )

  7. #7
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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

  8. #8
    Join Date
    Apr 2004
    Location
    England
    Posts
    237
    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 )

  9. #9
    OGPackin's Avatar
    OGPackin is offline Anabolic Member
    Join Date
    Jun 2002
    Location
    South Florida
    Posts
    6,022
    Rip Bro!!!

    Og

  10. #10
    Iceman69's Avatar
    Iceman69 is offline Associate Member
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    Feb 2006
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    324
    He passed away? =(

  11. #11
    ManWhore's Avatar
    ManWhore is offline Banned
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    Yo mama's house
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    Quote Originally Posted by Iceman69
    He passed away? =(

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

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