I have decided to start a Contest Prep log.
Starting weight 207lbs at 15%-BF current weight around 195lbs at 11%-BF, need to get down to 176lbs at 3-4%-BF for middleweights.
This will be updated every week, please place all question within this thread and not PMs so everyone can ready the answers. Ok let’s get started.
The before pics were taken 12 weeks out of my first show, my shows will be April 30th, May 14th and June 18th. As of right now the supplements being used are:
300mg of Test Enenth E4D
200mg of EQ E4D
10mg of Anavar ED
ECA stack 2 times a day Monday through Friday
Clen at 120mcg Saturday and Sunday
T-3 100mcg 5 days ON and 5 days OFF
.75mg of Arimidex ED
5iu of Humolog Tuesday & Friday mornings before breakfast, I find that enough to keep my muscle bellies round & full and maintain anabolism.
Starting at 8 weeks out which will be next week, the supplements will be changing to:
75mg of Test Prop ED
75mg of Masterone ED
100mg of EQ ED
ECA stack 2 times a day Monday through Friday
***’s Clen at 120mcg Saturday and Sunday
T-3 100mcg 5 days ON and 5 days OFF
.75mg of Arimidex ED
***’s Oratropin 40mcg per day for 8 weeks
***’s GHRP-6 80mcg ED -2 injections of 40mcg each morning and 12 hours later or as close as i can get to spacing it out even
***’s .5mg of Letro ED
5iu of Humolog Tuesday & Friday mornings before breakfast
Cardio is done in the morning on empty stomach 30-45 minutes 5 days a week, Tuesday, Wednesday, Thursday, Saturday & Sunday. Sometimes on weekend I do double cardio and go out hiking.
My workouts are quick but intense usually getting me out of the gym in 30-40 minutes. All reps are done in 1 second positive and 4 second negative. They are all very slow and controlled each set is done 110% all out, with balls to the wall attitude, no energy is saved for later sets, give it all I got.
Monday – LEGS
Warm ups
Squats 3 sets – 20 reps
Leg Press 2 sets – 20 reps
Sissy Squat 1 set – 12-15 reps
Leg Extensions – 2 sets 12-15 reps
Leg Curls – 2 sets 12-15 reps
Extreme stretching.
Tuesday – Chest
Warm Ups
Incline Hammer Press 3 sets – 8-10 reps
Flat Bench 2 sets – 8-10 reps
Flat Flies 1 set – 8-12 reps
Cable Cross Overs 1 set – 10-12 reps
Extreme stretching: hold pair of dumbels in stretch position of flat flies for 45-60 seconds.
Wednesday – Back
Warm Ups
Deadlifts from the knees 2 sets – 10 reps
Chin Ups 2 sets – 10 reps
Barbell Rows 2 sets – 10 reps
V-Bar close grip Pull downs 1 set – 10 reps
Behind the back pull downs 1 set – 10 reps
Bent over flies 2 sets – 10-12 reps
Shrugs 1 set – 10-12 reps
Extreme stretching: Grab a side of a machine and pull away from it stretching the thickness of the back, hold for 45-60 seconds second stretch hang in the chin up position for 45-60 seconds stretching the width of the back.
Thursday – Shoulders & Calfs
Warm Ups
Behind Back Shoulder Press 2 sets – 8-10 reps
Machine shoulder press with palms facing each other 1 sets – 8-10 reps
Side laterals 2 sets – 10-12 reps
Upright Rows 1 sets 10-12 reps
Extreme Stretching: Facing away from the squat rack, grab on to the bar behind you set at shoulder height with palm facing upwards and pull away from the bar, hold for 45-60 seconds.
Calfs:
Seated Calf raises 2 sets – 12-15 reps
Standing Calf raises 2 sets – 12-15 reps
Extreme stretching: Any type of calf stretch for 45-60 seconds
Friday – Arms
Tris:
Warm Ups
Close Grip Bench 3 sets – 8-10 reps
One arm Extensions 1 set – 8-10 reps
Push Downs 1 sets – 15 reps
Reverse grip push downs 1 sets – 15 reps
Extreme Stretch: Just like doing one arm extension, hold the dumbbell in one hand in the stretch position for 45-60 seconds.
Bis:
Warm Ups
Straight Bar 2 sets – 8-10 reps
Incline Hammer Curls 1 set – 8-10 reps
Preacher Curls 1 Set – 8-10 reps
Concentration Curls 1 set – 10-12 reps
Extreme stretching: Facing away from the squat rack, grab on to the bar behind you set at shoulder height with palm facing down and pull away from the bar, hold for 45-60 seconds.
Weekends off, just doing cardio.
And here the most important part of it all DIET. All meals are in Bio-Zone ratios of 41% carbs, 31% protein and 27% fat except last meal & post workout meal. Later on this will be adjusted and fat percentage will be droped, The carbs are kept rather high as I work on my feet all day and need them for energy.
6:15am
250ml of egg whites, fat free cheese
mushrooms and salsa
1 small low carb whole-wheat tortilla
60 gm of oatmeal
10 gm of whey protein
Protein-50.5gm Carbs-63gm Fat-17.5gm
9:00am
100 gm of chicken
1 Cup Mixed veggies
125 gm of Potato
7.5 ml of Sunflower oil
Protein-30gm Carbs-35gm Fat-9.5gm
11:30am
250gm of Cottage cheese
15ml of jam
45 gm of oatmeal
8 gm of Whey protein
7.5 ml of Sunflower Oil
Protein-38gm Carbs-48gm Fat-13.5gm
2:00pm
100 gm of chicken
1 Cup Mixed veggies
125 gm of Potato
7.5 ml of Sunflower oil
Protein-30gm Carbs-35gm Fat-9.5gm
4:30pm
250gm of Cottage cheese
15ml of jam
45 gm of oatmeal
5 gm of whey protein
7.5 ml of Sunflower Oil
Protein-36gm Carbs-48gm Fat-13.5gm
After Training:
7:00pm
40gm of whey protein
1 apple
4 rice cakes / rice crispies
Protein-30gm Carbs-64gm Fat-0gm
9:30pm
100 gm of chicken
Salad with low fat drssing
Protein-30gm Carbs-5gm Fat-3gm
Total nutrients per day: Protein-245gm Carbs-298gm Fat-66.5gm
Calories approximately: 2770 calories per day, this will be dropped to around 2400 calories at 8 weeks out.
Bed time and then we do it all again J PLEASE POST ALL QUESTION IN THIS THREAD SO ALL CAN SEE THE ANSWERS AND I DON”T HAVE TO TYPE FOR HOURS EACH DAY AS I DO NOT HAVE THAT MUCH TIME J
Thanks all and wish me luck!
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Originally Posted by partyboynyc
LOL
so it's masterone in it's place and i like masterone better right now, plus there is no liver toxicity with masterone...
