Comp diet, 5 weeks left 10 to 5 %

[MR-FQ320]

630am : 23 mins fasted cardio (less 370 cal;s)
653am : chest/triceps 1 exercise 4 sets of 15
730am Egg whites / oats / whey 445cals/53g pro/35g carbs / 4 fat
930am ham egg cupcake 96cals/10p/0c/6f
1200 tuna mayo salad 247cals/33p/8c/9f
1500 banana 99cals/2p/22c/0f
Workout chest triceps then cardio home (less 370 cals)
1600 2 scoops of whey isolate 230cals/52p/2c/1f
1800 chicken rice curry sauce 559 82p/48c/9f
2100 nuts, tuna omelette 590 cals 61p/4c/36f

totals for day 2266cals 291p/120c/64f or 52%p/22%c/26%f
less 740 cals for cardio
net cals 1526

Carb cycling so weds would be eating at maintenance ( 2556cals/299p/175c/68f) and no cardio either

Saturday is cheat meal, or has been, it might be clean from now on though. not counted the calories for this meal

I weighed in at 205.4 this morning at about 9-10% bf, wanted to get to 5% in 5 weeks

so 206lbs less 5% = 195 * 15 = 2925

[Back In Black]

Post your current pics mate, I think you are sub 10 already.

[MR-FQ320]

This was Friday night posing practice. I know I know, facial expressions and joke underwear lol.

[NACH3]

Looks better in color... I think your definitely at 10 or under(some pics look under).... Legs actually look better than in the other pics... Nice grainy veiny look too! Just keep smashing it... How much H2O ar you taking in atm??

[MR-FQ320]

Looks better in color... I think your definitely at 10 or under(some pics look under).... Legs actually look better than in the other pics... Nice grainy veiny look too! Just keep smashing it... How much H2O ar you taking in atm??

About a gallon a day or try anyway.

Well iv had a big refeed, I'm hoping it's gonna kick start fat loss, hormones, leptin and everything, I'm gonna add in some HIIT, iv dropped dairy and milk. Iv started adrol, let's see what happens this week.

[bignath4607]

About a gallon a day or try anyway. Well iv had a big refeed, I'm hoping it's gonna kick start fat loss, hormones, leptin and everything, I'm gonna add in some HIIT, iv dropped dairy and milk. Iv started adrol, let's see what happens this week.

Im actually looking forward to seeing you progress too pal hope u smash it :-)

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[GingerbeardJ]

Look sick man. Love that grainy look. Keep killin it

[NACH3]

About a gallon a day or try anyway.

Well iv had a big refeed, I'm hoping it's gonna kick start fat loss, hormones, leptin and everything, I'm gonna add in some HIIT, iv dropped dairy and milk. Iv started adrol, let's see what happens this week.

Very interested as well as your on your way for sure... Defo cut all dairy out! It's the only thing that bloats me even when eating real clean...

Also I'd try and up your water intake to 1.5 GL a day(the more you take in the more you'll expel) and you want to expel as much as possible... Up cardio, all this stuff you know... But for a first comp I would definitely up water intake, as well as keeping sodium at the lowest, and just keep smashing it!!! Fasted cardio?!

[Trevis]

Mens physique? Hm hm?
Keep on smiling! Good luck!

[MR-FQ320]

Mens physique? Hm hm? Keep on smiling! Good luck!

Er, thanks, I think

Btw its classic bodybuilding, unless your hinting I'm not big enough and should be in physique ?

[MR-FQ320]

Very interested as well as your on your way for sure... Defo cut all dairy out! It's the only thing that bloats me even when eating real clean... Also I'd try and up your water intake to 1.5 GL a day(the more you take in the more you'll expel) and you want to expel as much as possible... Up cardio, all this stuff you know... But for a first comp I would definitely up water intake, as well as keeping sodium at the lowest, and just keep smashing it!!! Fasted cardio?!

Yep yep yep, fasted cardio yes, apart from when my stomach wakes me up roaring, this am it was filled with granola and egg whites at 4am then back to sleep for a couple of hours, the last couple of weeks has been a scoop of whey and back to sleep, occasionally I don't wake. Not sure if it's strictly fasted but I did notice a difference.

[tice1212]

Er, thanks, I think

Btw its classic bodybuilding, unless your hinting I'm not big enough and should be in physique ?

I pretty sure he was joking lol. U look awesome man. Keep up posted. BTW what cycle are u running for this show

[MR-FQ320]

I pretty sure he was joking lol. U look awesome man. Keep up posted. BTW what cycle are u running for this show

Tbh, I wasn't offended, but neither did I "get it", I was just confused at the humour, well, that and a flash thought I wasn't big enough and actually should be beach body category with board shorts lol.

Thanks man, all comments welcome :-)

Prop, tren , clen . Started adrol fri, mast to follow, if it all works out to plan, I'll be big, ripped and solid. That's the dream anyway.

ADROL ROCKS !

[corestorm]

you look good buddy, nice work. and thanks for the diet

[MR-FQ320]

you look good buddy, nice work. and thanks for the diet

Thanks man, no worries :-)

[SOL!D5NAK3]

i can't see your pics, could you attach it plz?

keep up the good work

[MR-FQ320]

i can't see your pics, could you attach it plz? keep up the good work

Really ? I'll post the links for you, they are there for everyone else I think. I'm gonna take pictures of my posing routine twice weekly anyway, hopefully I can see a small difference, I will post any improvements.

http://i1219.photobucket.com/albums/...psjo5t9jg7.jpg

http://i1219.photobucket.com/albums/...ps3ne1zrgh.jpg

http://i1219.photobucket.com/albums/...pswdltvokp.jpg

[MR-FQ320]

The pick of tonight's posing practice :-)

[MIKE_XXL]

How dull is your razor...LOL...all kidding aside, your condition is pretty good, need to work on your posing thou...good luck bro!

[SOL!D5NAK3]

Really ? I'll post the links for you, they are there for everyone else I think. I'm gonna take pictures of my posing routine twice weekly anyway, hopefully I can see a small difference, I will post any improvements.

thanks, i saw your pics. your posing needs a lot of practice, watch bb shows or pics of pros. the way you present your body is very important, and you have that veiny look i like so much, i dunno if it is the tren you using or your genes.
keep us posted.

[MR-FQ320]

How dull is your razor...LOL...all kidding aside, your condition is pretty good, need to work on your posing thou...good luck bro!

Haha yeah thanks Mike, well it was Friday's shave so I now know I can shave a couple of days before the show and not have the rash on stage. And, well, that's what posing practice is for, I've watched and read tips on you tube etc, the gf watches, takes pics and we work on it, to be fair I was tired last, couldn't hold a pose , or hit one for that matter, I was short on breath too. Any other ideas ? I'm holding poses 15-20 secs, but I'm sweating, out of breath and need a rest. Maybe I shouldn't be tensing up so hard ?

[MR-FQ320]

thanks, i saw your pics. your posing needs a lot of practice, watch bb shows or pics of pros. the way you present your body is very important, and you have that veiny look i like so much, i dunno if it is the tren you using or your genes. keep us posted.

Thanks for the feedback :-) I appreciate any comments, I know posing needs work, I know they might not look like regular poses, but I'm trying to bring out more shape ( esp legs ) and show off the best bits in the best angle ( that's the idea right ?)

[Back In Black]

Daily posing practice. Start your pose from the legs up.

Shaking on stage doesn't look as good as not shaking. Try to hold each pose over 30 secs without shaking and with smiling, not grimacing.

[MR-FQ320]

650 reps on the leg extension And we have quad power !

[clarky.]

Looking real good MR.

[MR-FQ320]

Looking real good MR.

Thanks Clarky man !

[MR-FQ320]

Striations !

[bignath4607]

650 reps on the leg extension And we have quad power !

Good man see that separation is coming on a treat nice shoulders too

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[MR-FQ320]

Feeling lean but flat today, need to be pumped and ripped on a Sunday coz that's when the show is! Gonna readjust cals and high low carb days. I think I'm lean enough now, I just gonna diet up cals, fill out and harden up for the last four weeks.

[MR-FQ320]

Pics just aren't doing me justice today. Refeed and gym. Def gonna be in pre show protocol

[MR-FQ320]

Best one today, filled out, pumped out, just lost a little leanness on abs, id be happy getting on stage like this.

[bignath4607]

Looking good bro nice meeting you yesterday btw have you tried and rear double biceps and side chest shots btw

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[MR-FQ320]

Looking good bro nice meeting you yesterday btw have you tried and rear double biceps and side chest shots btw Sent from my iPhone using Forum

Thanks man, yeah it was nice to meet you, I hope I didn't delay your evening or hold up your plans, I think I went hypoglycaemic and brain fog set in lol so I hope I made sense lol. We should def train for a session.

Yeah I've done a full set of standard poses and quarter turns, posing still needs working on and practice, four weeks today, gonna play around with cals and carbs again to really harden up, carb cycle, burn fat mon - thurs, carb up fri - sun.

[bignath4607]

Nah mate got everything done and ahead of time too so all is good
Good t hear your getting all the poses in have u worked on a routine ? Do u have music and do u know the format of the show yet ? As for training cant wait me sen too really looking forward too it :-)

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[MR-FQ320]

The freestyle routine is a bit shakey to say the least, I've just been trying to nail the standards first, music is chosen - Turn down for what : dj snake lol.

Well in the rules it says 1/4 turns first, freestyle then comparison standard poses.

[MR-FQ320]

I thought the UKBFF was tested ? If that's what your entering ? How many weeks out is that ? When do u start cutting ?

[SOL!D5NAK3]

looking good man, you are ripped for sure just work on your posing. do you flex your quads? either you have bad genetics for legs or you are not flexing them.

i hope to see my self in this condition .


keep up the good work

[bignath4607]

I thought the UKBFF was tested ? If that's what your entering ? How many weeks out is that ? When do u start cutting ?

Is that for me pal ?

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[MR-FQ320]

Is that for me pal ? Sent from my iPhone using Forum

Yes mate.

[MR-FQ320]

looking good man, you are ripped for sure just work on your posing. do you flex your quads? either you have bad genetics for legs or you are not flexing them. i hope to see my self in this condition . keep up the good work

I'll admit they need work, toes pointed out shows the sweep off best, I'm getting better at it. I need to do a gazillion more leg extensions lol. The gf says I look better than the pics are showing (?)