photoshoot prep help needed, diet with macros included.

[dooie]

hey guys so this is basically the first time ive ever posted in the nutritional section to get my diet fixed! but i need the help!
I have a photoshoot coming up in late march(ive just been notified) and need some help to get to my peak condition for it! that gives me around 8weeks. i would honestly like to treat this like a bb comp!

so this is my current diet!
p/c/f
Meal 1:
8am
Shake: 1 cup egg whites – 25.5/2.5/0 123cals
1 cup Wholegrain oats – 9.6/54.9/7.8 348cals
1 scoop whey – 24/3/1 120cals
1 tbs peanut butter – 7/3/12.5 154cals
Totals:
745cals – 66/63/21

Meal 2:
10:30am
200-250g Chicken breast – 69.4/1.9/6.6 338cals
1.5cups frozen broccoli – 5.8/0.5/0.3 35cals
20ml Tomato sauce – 0.4/8/0.2 33cals
Totals:
406cals – 75.6/2.6/7.1

Meal 3:
1:00pm
1/2can tuna – 38.6/0.6/0.6 166cals
1.5cups frozen veg – 5.8/0.5/0.3 35cals
1tbs olive oil – 0/0/14 120cals
20ml Tomato sauce – 0.4/8/0.2 33cals
Totals:
354cals – 44.8/9.1/15.1

Meal 4:This will be a repeat of meal 2 or 3! (most of the time meals 3 as I need to finish the rest of the tuna off!)
3:00pm
1/2can tuna – 38.6/0.6/0.6 166cals
1.5cups frozen veg – 5.8/0.5/0.3 35cals
1tbs olive oil – 0/0/14 120cals
20ml Tomato sauce – 0.4/8/0.2 33cals
Totals:
354cals – 44.8/9.1/15.1

Training time always varies between 5-7pm, if I wake up late, I will skip the preworkout shake as meal 4 will fuel my workouts
Pre-workout meal 5:
2scp Whey – 48/6/2 240cals
Piece of fruit (banana/apple) – 1.1/25/0 90cals
Totals:
330cals – 49.1/31/2

Post workout Meal 6: (I don’t always add the egg whites)
1 cup egg whites – 25.5/2.5/0 123cals
1 cup Wholegrain oats – 9.6/54.9/7.8 348cals
1 scoop whey – 24/3/1 120cals
Totals:
591cals – 59.1/60.4/8.8

Meal 7:
9:00pm
200-250g Chicken breast – 69.4/1.9/6.6 338cals
1.5cups frozen broccoli – 5.8/0.5/0.3 35cals
20ml Tomato sauce – 0.4/8/0.2 33cals
3/4cup uncooked rice (white) – 10.5/117/0 528cals HOLY SHIT!! I need to cut the rice!! Or maybe put it in an earlier meal?
Totals:
934cals – 86.1/119.6/7.1
Oh man I need to change this meal! Ill add though The portions may be a tad smaller, eg. 1 cup broccoli and 200g chicken!

Totals:
3360cals – 381/302/61
46% protein, 37%carbs, 17%fat

here are some progress pics of me http://forums.steroid.com/showthread...pics-from-2011
I am holding some fat as ive been trying to lean bulk but this photoshoot has just been offered to me! id like to keep bulking before my football season starts but it looks like i wont be able too.

please help me, this took me ages to write up, i need some diet and coaching gurus on this one!!
cheers guys

[boxa06]

Ok bro so I'm just confirming the goal is to get shredded!? Is this what you're currently eating? Have you calculated your tdee?

[dooie]

Ok bro so I'm just confirming the goal is to get shredded!? Is this what you're currently eating? Have you calculated your tdee?

That's the goal Box! This is what I've been eating since late November with basically no cardio at all!
My TDEE off-season is around 3050 and TDEE in March/April will be around 3650-3750

[boxa06]

That's the goal Box! This is what I've been eating since late November with basically no cardio at all!
My TDEE off-season is around 3050 and TDEE in March/April will be around 3650-3750

Why will your tdee increase so much? Do you plan on adding cardio? I think your diet looks solid! Just move that rice to meal 4 to fuel your workout. From there I would just lower carbs and fats as you need to in order to lower calories.

[dooie]

Why will your tdee increase so much? Do you plan on adding cardio? I think your diet looks solid! Just move that rice to meal 4 to fuel your workout. From there I would just lower carbs and fats as you need to in order to lower calories.

I play afl bro, when pre season starts, I'll be gyming it 4-5times a week, and afl training 3times a week, that's not including a game on the weekend! I burn so many cals it's ridiculous!! Its So hard to put weight on, let alone keep it all year! I had the rice at meal 4 today! Much better, having little to no carbs in my last meal will probably help me sleep too.

[boxa06]

I play afl bro, when pre season starts, I'll be gyming it 4-5times a week, and afl training 3times a week, that's not including a game on the weekend! I burn so many cals it's ridiculous!! Its So hard to put weight on, let alone keep it all year! I had the rice at meal 4 today! Much better, having little to no carbs in my last meal will probably help me sleep too.

AFL huh nice! Now I understand why your tdee will jump! Ok well for now you should lower your calories below tdee by a couple hundred calories at a time and see how your body reacts. Maybe add some slow cardio post lifting also. All this will change when your season starts though because all that hard cardio will need calories to support it!

[Sgt. Hartman]

So just to clarify, the diet you posted up with 3300cal is your lean bulk diet and your maintenance cals is about 3k?

If you still look like the pic in your link then you're already very lean, I'd say 10% at most but probably less.

Being so lean already is gonna make it hard to lose a great deal of BF without losing LBM in 8 weeks with just a reduced calorie diet. I would probably drop cals by about 400 (so about 2650cal) on a carb cycle type diet and hit the cardio hard.

Jimmy has a good write up on an example carb cycle diet with training split here http://forums.steroid.com/showthread...=#.TyFyI5huHHg Just tweak it to suit you. I'm thinking of trying to get below 8% this spring and will be running something very similar.

Get with auslifta on on how to prep for the last week or 2 regarding carbing up and water manipulation to look your best for the shoot. Good luck man.

[BBrian]

Your diet looks a lot better than most of those I see posted here, but I couldn't help but notice that sometimes you're consuming more than twice as much protein at a time than what your body can even absorb. Consequently you have some fairly expensive bowel movements

Just for the sake of saving money I would recommend reducing your protein intake per meal. Also I notice that you have a serious lack of legumes. Legumes are high in folate (folic acid), which is essential in the creation of new cells, muscle tissue being the cells of particular relevance here. The great thing about legumes are that they are so low in protein, calories, carbohydrates and fat that adding them into your preexisting meals will not disrupt your macros enough to be of concern.

Here is a great list of legumes that you can find at your local grocery store:

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans (Fava Beans)
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas (Garbanzo Beans)
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans

Finally I'd like to recommend trading all of that extra protein for a quality casein protein supplement and consuming around 40g of protein just before bedtime. This is an excellent way to avoid allowing your body to reach a catabolic state while you sleep, thus adding even more lean muscle tissue to your bulking phase.

[tbody66]

All good advice on the diet side, post up your lifting/cardio routine and schedule, also what's the photo shoot for? Clothing/underwear/adult film/hand model?

[Sgt. Hartman]

Your diet looks a lot better than most of those I see posted here, but I couldn't help but notice that sometimes you're consuming more than twice as much protein at a time than what your body can even absorb. Consequently you have some fairly expensive bowel movements

Just for the sake of saving money I would recommend reducing your protein intake per meal. Also I notice that you have a serious lack of legumes. Legumes are high in folate (folic acid), which is essential in the creation of new cells, muscle tissue being the cells of particular relevance here. The great thing about legumes are that they are so low in protein, calories, carbohydrates and fat that adding them into your preexisting meals will not disrupt your macros enough to be of concern.

Here is a great list of legumes that you can find at your local grocery store:

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans (Fava Beans)
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas (Garbanzo Beans)
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans

Finally I'd like to recommend trading all of that extra protein for a quality casein protein supplement and consuming around 40g of protein just before bedtime. This is an excellent way to avoid allowing your body to reach a catabolic state while you sleep, thus adding even more lean muscle tissue to your bulking phase.

^^^That's complete broscience. This subject has been beaten to death on here but there are many studies that prove it's not true. Look into intermittent fasting.

All good advice on the diet side, post up your lifting/cardio routine and schedule, also what's the photo shoot for? Clothing/underwear/adult film/hand model?

^^^LMAO! Sholva is gonna have a new man crush......

[SlimmerMe]

Good luck Dooie....hope you are smiling from ear to ear by the time the camera comes out.

[BBrian]

^^^That's complete broscience. This subject has been beaten to death on here but there are many studies that prove it's not true. Look into intermittent fasting.

Heh, I have a hard time referring to something as broscience when its information obtained from numerous published scientific journals, but on that subject we discover new things about the body and counter information that was previously believed true on a daily basis. No doubt what we find to be true today can be found to be otherwise tomorrow. Still, I didn't get this information from the back of my toilet seat. Excess consumption of protein is a very well studied process. For example, as concluded in the 1992 study "Evaluation of protein requirements for trained strength athletes" from the Journal of Applied Physiology, we find that when a high protein intake is consumed, there is an increase in urea excretion, which suggests amino acid oxidation is increased. High levels of protein intake increase the activity of branched-chain ketoacid dehydrogenase. As a result, oxidation is facilitated, and the amino group of the amino acid is excreted to the liver. This process suggests that excess protein consumption results in protein oxidation and that the protein is excreted. The body is unable to store excess protein (also concluded in the 2007 journal "Absorption Kinetics of Amino Acids, Peptides, and Intact Proteins" from the International Journal of Sport Nutrition and Exercise Metabolism). I could literally go into this all day if I wanted to, and explain how it is found that excess amino acids are converted into usable molecules by the liver which in turn converts nitrogen from the amino acid into ammonia, which is then converted by the liver into urea, and I'm sure you know where that ends up. The bladder. The body will also produce fat from excess protein, turning it into fat cells, thereby reversing the desired effects of a cutting cycle. Furthermore, many researchers have found that excessive protein intake increases calcium excretion in urine, which can lead to a calcium deficiency. And yet another problem created from excessive protein intake is that of kidney stone formation. It has been found that high animal protein intake in the healthy increases the probability of kidney stones by 250%, published in "A Report of the Panel on Macronutrients, Subcommittees on Upper Reference Levels of Nutrients and Interpretation of Uses in Dietary Reference Intakes, and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes" in 2005. Perhaps the subject has been beaten to death for good reason.

At any rate, forgive my rant but I want to make very clear that this is not "broscience".

I've been reading about Intermittent Fasting and while I'm having a difficult time making the connection, and I don't doubt that you have made some interesting finds in this regard, I have to ask; is this person fasting intermittently? If not, would this be relevant? I'm interested to learn more about the subject.

[Sgt. Hartman]

Maybe broscience wasn't the right right word, but outdated studies with serious flaws that are now parroted in the bodybuilding community is where this idea came from. By you saying in your original post that dooie is consuming double the amount of protein that his body can absorb, I'm assuming you're saying that 30 grams of protein is the max anyone can utilize in one sitting?

What the studies you cited and most people fail to realize is that the size of the meal, or in this case, the amount of protein consumed, is directly proportional to the digestion rate. The body is VERY adaptive and will slow the digestion rate down in order to absorb virtually whatever amount of protein it's given. Most studies that look at protein absorption per sitting only look at digestion for 3 or 4 hours after eating which shows that in the 3 - 4 hour period following the meal only 30g can be absorbed. A mixed meal of fats, carbohydrates, and protein can take up to 10 hours to be absorbed, not 3 or 4.

The first study you posted is irrelevant as it did not look at protein absorption per sitting, only overall protein consumption over a 13 day period. It is very well known what happens to overall excess protein but what I'm specifically saying is that if you're eating 300g of protein per day, it makes absolutely no difference whether it is consumed in 7 meals or 2 meals. Actually, now that I'm looking at them, none of the studies you posted looked at absorption efficiency of protein per sitting.

The fact is larger amounts of protein simply take longer to digest. Sure, there is a limited amount of protein synthesis that can occur in skeletal muscle but there are many other tissues that utilize protein.

Here's what Alan Aragon says about it: http://www.wannabebig.com/diet-and-n...a-single-meal/

Lyle McDonald on where the 30g estimate came from: 1. Marketing: I base this on the fact that the value has changed over the years. When Met-RX sold products with 30 grams protein, 30 g/meal was the cutoff. When they moved to 42 g/meal, 42 grams was the cutoff. Weider probably did it before then.

2. Bodybuilders looking to rationalize their desire to eat lots of mini-meals after the fact. So take an average male bodybuilder, 180 lbs eating 1 g/lb who has decided that 6 meals/day is optimal and....

3. Even there, I think Gironda had written this. It probably came out of some bullshit paper in the 50's that was taken out of context and just got repeated long enough to become dogmatic truth.”


Bryan Haycock:

The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.
Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate about 30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat.

If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13

The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.
1. Tipton K., Ferrando A., Phillips S., Doyle, JR D., Wolfe R. Post exercise net protein synthesis in human muscle from orally administered amino acids. Am. J. Physiol. 276: E628-E634, 1999
13. Millward, D.J. Metabolic demands for amino acids and the human dietary requirement: Millward and Rivers (1988) revisited. J. Nutr. 128: 2563S-2576S, 1998
14. Fern EB, Bielinski RN, Schutz Y. Effects of exaggerated amino acid and protein supply in man. Experientia 1991 Feb 15;47(2):168-72
15. Dragan, GI., Vasiliu A., Georgescu E. Effect of increased supply of protein on elite weight-lifters. In:Milk Protein T.E. Galesloot and B.J. Tinbergen (Eds.). Wageningen The Netherlands: Pudoc, 1985, pp. 99-103

Martin Berkhan: http://www.leangains.com/2010/10/top...-debunked.html

Will Brink: http://www.brinkzone.com/?s=protein+absorption

Keep in mind that ^^^these guys are some of the brightest minds in exercise nutrition. They analyze and review these studies everyday for a living.

[BBrian]

Sgt,
First and foremost thank you so much for taking the time to sit down and respond fully to me. Intelligent debate is a guilty pleasure of mine and it isn't always easy to find that here, but since bodybuilding is a passion, all I can do is be patient and wait for dialogue like yours. As far as the 30g myth, that wasn't actually my perception, I was more under the impression that overall body mass played a role in how much protein could be absorbed within a given amount of time, that being 2-2.5 hours. But that appears to be a misconception nonetheless.

One thing that strikes me right away, however, is that if in the studies I presented, which date from 1992 to 2007, it has been observed that protein that was deemed by these panels as being in excess was in fact directed to urea, the kidneys, etc., wouldn't it still be viable to surmise that some protein is in fact disposed of by the body? I understand completely that even if only a certain amount of protein can be absorbed within this 3-4 hour window, that obviously does not mean that all protein ingested has been accounted for (casein comes to mind right away). But what of the protein that was observed being wasted, specifically that which was converted into ammonia and consequently urea. Perhaps it's just that far less protein is manipulated in this way than what those studies suggested?

That aside, this was very informative reading, and certainly affects how much protein I will be including in each meal. Thanks again.

[auslifta]

First thing I'd like to know before anything is what your shoot is for. If you want to treat it as contest prep I'd imagine it's for some type of mens health gig? Or portfolio? If it's like an underwear type thing I'd reconsider getting too dry and lean. It's not the look alot of them are after. If it's to look as ripped as possible ie supplement shoot, I can run you through sodium/carb manipulation for last couple of weeks.

[auslifta]

Out of those pics in the other thread, what is the closest to current condition?

[FireGuy]

Thanks for the invite to your thread. Like Auslifta already stated, what is your current condition and where would you like to be in 8 weeks. Once I know that I can give you a few ideas.

[Bulkn]

Your diet looks a lot better than most of those I see posted here, but I couldn't help but notice that sometimes you're consuming more than twice as much protein at a time than what your body can even absorb. Consequently you have some fairly expensive bowel movements

Hes not eating as much as you think. If you look at meals 2 and 7 he wrote 200-250g chicken breast = 69.4g protein.. I have no idea how he got that, chicken breast has about 22g protein per 100g? So that would make it 44-55g?

[tbody66]

Interesting read, can't wait to hear what the photo shoot is for.

[SlimmerMe]

^^ afl

[dooie]

^^ afl

Sorry guys, thanks for the replies, I've been moving house this weekend so will read through this properly tonight or tommorow! And reply!
The photoshoot is For AFL/sport, good guess SM!! I can't say too much info but, supp stores are sponsoring etc! There will be some big ripped dudes in this shoot.
The latest shot, is me with the tat on my chest!
The other shot was when I tried to condition myself for a modelling shoot last year haha!

[SlimmerMe]

Sorry guys, thanks for the replies, I've been moving house this weekend so will read through this properly tonight or tommorow! And reply!
The photoshoot is For AFL/sport, good guess SM!! I can't say too much info but, supp stores are sponsoring etc! There will be some big ripped dudes in this shoot.
The latest shot, is me with the tat on my chest!
The other shot was when I tried to condition myself for a modelling shoot last year haha!

Well it wasn't really a guess. I read your thread! Post 5.....

You have a big shoot coming up it sounds like. Good for you Dooie!

[dooie]

So just to clarify, the diet you posted up with 3300cal is your lean bulk diet and your maintenance cals is about 3k?

If you still look like the pic in your link then you're already very lean, I'd say 10% at most but probably less.

Being so lean already is gonna make it hard to lose a great deal of BF without losing LBM in 8 weeks with just a reduced calorie diet. I would probably drop cals by about 400 (so about 2650cal) on a carb cycle type diet and hit the cardio hard.

Jimmy has a good write up on an example carb cycle diet with training split here http://forums.steroid.com/showthread...=#.TyFyI5huHHg Just tweak it to suit you. I'm thinking of trying to get below 8% this spring and will be running something very similar.

Get with auslifta on on how to prep for the last week or 2 regarding carbing up and water manipulation to look your best for the shoot. Good luck man.

Thanks Sgt. I will give this a go! I am quite lean, and don't have as much muscle mass as I'd like, perhaps I will drop minimum amount of cals for now, I can't afford to lose any LBM!

[Ca$tro]

Good Luck in your quest to the op...
This is a brilliant debate on Protein consumption...

[dooie]

Your diet looks a lot better than most of those I see posted here, but I couldn't help but notice that sometimes you're consuming more than twice as much protein at a time than what your body can even absorb. Consequently you have some fairly expensive bowel movements

Just for the sake of saving money I would recommend reducing your protein intake per meal. Also I notice that you have a serious lack of legumes. Legumes are high in folate (folic acid), which is essential in the creation of new cells, muscle tissue being the cells of particular relevance here. The great thing about legumes are that they are so low in protein, calories, carbohydrates and fat that adding them into your preexisting meals will not disrupt your macros enough to be of concern.

Here is a great list of legumes that you can find at your local grocery store:

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans (Fava Beans)
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas (Garbanzo Beans)
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans

Finally I'd like to recommend trading all of that extra protein for a quality casein protein supplement and consuming around 40g of protein just before bedtime. This is an excellent way to avoid allowing your body to reach a catabolic state while you sleep, thus adding even more lean muscle tissue to your bulking phase.

Cheers BBrian, I'll give the legumes a shot, I never knew that about them, never eaten them in my life.

All good advice on the diet side, post up your lifting/cardio routine and schedule, also what's the photo shoot for? Clothing/underwear/adult film/hand model?

My lifting routine is at the moment:
Day 1: back/ bis
4sets pulldowns 8-10reps or pull ups
4sets BB row same reps
4sets close grip pull downs
4sets cable rows
Deadlifts supersetted with preacher curls
DB curls or cable curls supersetted with hammers

Day 2: chest/abs
4-5sets decline BB 6-8reps
DB incline
Flys
Cable crossovers

Day 3: rest
Day 4: legs/ calves
Leg press
Squats
Leg curls
Leg extensions
Seated and standing calf raises

Day 5: shoulders/tris
BB press
DB rotated press
Side raises
Cable rows suppersetted with upright rows
Shrugs until end of workout, supersetted with 8sets of tris (close grip bench, push downs, underhand push downs)

Workouts take between 45-60mins

Cardio: Tuesday's afl training
3 x per week PWO (30mins on elliptical or bike HIIT)

[dooie]

Good Luck in your quest to the op...
This is a brilliant debate on Protein consumption...

Agreed!! thanks BBrian for bringing it up and Sgt. For giving the detailed answer with references!

Thanks for the invite to your thread. Like Auslifta already stated, what is your current condition and where would you like to be in 8 weeks. Once I know that I can give you a few ideas.

no worries FireGuy, thanks for your time! As I said my current condition is the pic with the tat on my chest,
My goal, would be to be around 6-8% bf, with keeping as much LBM as possible!

[tall76]

Someone said it before- doing a basic carb cycle will get you leaned out. My last 5 wks before a show I go down to 100g carbs for 3-4 days in a row then up to 220g for 2. I do fasted low intensity cardio in the am and some 20 min HIIT post workout a few days per week

[dooie]

Someone said it before- doing a basic carb cycle will get you leaned out. My last 5 wks before a show I go down to 100g carbs for 3-4 days in a row then up to 220g for 2. I do fasted low intensity cardio in the am and some 20 min HIIT post workout a few days per week

Looked into carb cycling and will start tomorrow after I go shopping, so much traffic goes through the nutritional section I should of put this thread somewhere else haha

[dooie]

Hey guys just an update.. Training has really started to kick in for afl, to give you an idea of what it's like to be an afl player, I'll give you a little run down!
5 lap warm up = approx 3.0km, need to do it in under 10mins
40m sprints at 85% (8-10 sprints with 1.5min rest)
Agility drills: high knees, ladders, push ups, situps, jumping, quick feet etc
Ball skills with long leads! Up to 70metre sprints
Goal kicking,
3lap warm down!

This is my pre season training, I'm realizing for next year, I may not play and focus on weights and muscle gain (I can't do this with this type of fitness)
So I've started cycling my carbs! I'm doing 5days low carb and 2 days high carb! I've responded well to this but I've made my high carb days on my training days, it's impossible to do it otherwise!
Here's a little progress pic, photo shoot is in late march!

[SlimmerMe]

^^ Sizzling.....HOT!

[dooie]

Hahaha thanks SM! That's the goal

[dooie]

Update:::
Carb cycling has worked really well!! My body is responding very well to it!

Winter time is coming, which means one thing, BULKING season is coming, so I've planned my first real cycle and I'm starting in late may or early June, just waiting on HCG, AI and PCT, not starting until I get everything sorted first.

500mg test e for 12 weeks
50-100mg/day anadrol 4-5 weeks

So pumped

[dooie]

Prog. Pic