August 2024 show prep log

[Slowww]

Nice and slow brother just keep that quality you've built..

Would like to see a rear double bicep comparison and front lat spread

Will do. It seems like so far I haven’t lost much muscle over this cut, so I’m very satisfied.
I put the double bicep and front lat spread from now I’ll try to find a comparison shot.

 

[Slowww]

Front lat comparison approx 9 weeks (not same lighting)

 

[Slowww]

Took a better comparison, lighting is the same.

 

[Slowww]

88.93kg/195lbs
Side Tricep (no pump, posing practice before back day)

 

[Slowww]

Will begin off-season bulk and blast next Monday.

was meant to start this week but I took a two day diet break and yo-yo’d up from— 88kg to 91.6kg and back to 88.

This happened over the course of 5 days. sat(88) then Monday(91) and back to today(88) (194-200-194)

So, I am resetting on my low diet, for one week before my coach changes my diet and PED protocol.

Forgot to add November 24 I also changed my coach because I wanted someone else to write my diet for me, and be more hands on/strict & serious in the protocol process, rather than having a coach who just gave some advice about calories and split and tolerates or allows for cheat meals on weekends and so on.

Went with a coach who has helped guys get pro cards and developed some atheletes from 0 to pro.

Program also is now high volume, and quite intense, no longer PPLUL. Now it is body part split. Has been for 2 weeks, this is week 3. I much prefer this split because I tend to respond well to volume but still have heavy work sets.


Chest+ arms
Legs (quad dominant)
Rest
Back
Delts + arms
Legs (hamstring dominant)

 

[Slowww]

1 more day to cut. Currently 87.9kg
Some check photos before new protocol for off-season

 

[Slowww]

1 week into rebound
Up to 91.15kg/200lbs (+3.25kg/7.15lbs)

Added carbs and insulin last week, this week coach increased carbs and insulin again in a small increment. Test dose increased as well.

 

[bigboy9]

Looking good mate are you competing in usa or UK show? Good progress with the cut

 

[Slowww]

Looking good mate are you competing in usa or UK show? Good progress with the cut

thanks bro, was my first time on a real deficit since I’ve started body building and PL. Actually I will be competing in China & south eastern asia generally

 

[EricJ123]

Do you regret your tattoos? Not saying they are bad tats. I ask because I got tattoos before I was into bodybuilding and I sure as fuck regret them now

 

[Slowww]

Do you regret your tattoos? Not saying they are bad tats. I ask because I got tattoos before I was into bodybuilding and I sure as fuck regret them now

Af the moment no, but if they start to clearly impact results when I start competing I imagine I will get annoyed. If it ever gets to the point where I need to remove some I wouldn’t mind, because I definitely prefer body building

 

[Slowww]

Approximately 3 weeks into rebound
At 95.5kg/210lbs
Gained 17lbs in the last 3 weeks.
Fasted Blood glucose: 4.4
(New coach requires this reading for blood diet/gh/insulin protocol)
Been on
4220 calories 5/7 days (training)
2160 calories 2/7 days (rest)

Front back side image

Posing not particularly good this week. Unable to use same lighting as I will only be doing check in photos one day before check in at one gym, before training, no pump

 

[Slowww]

Current progress, after 6 months of pretty basic test and eq with a little bit of ment that I had to drop and just doing test eq for my AAS at 250mg e2d because ment aromatizes too much.

From 87.8kg/194lbs
To peak of
108.3kg/240lbs last week


Decided with coach not to compete this year and move it next year or the year after when I am actually big enough.

Strength made pretty huge jumps. Incline went from 100kg for 8 to 140kg for 6. Overhead press also 3 plates now. Pretty confident I could conventional deadlift 300kg now without training it after my last PR of 280kg without even doing a deadlift for 6 months during my rebound. Hamstrings strength jumped up pretty crazy. Hip thrust went from 190kg to 260kg for 8. Was also squatting 190kg/420lbs for more than 8 in around march, and now just doing more tempo work on hack squat at around 300kg and smith at around 170kg trying to limit fatigue.

I will cut for the month of July and then continue bulking.

 

[BrunoES]

Current progress, after 6 months of pretty basic test and eq with a little bit of ment that I had to drop and just doing test eq for my AAS at 250mg e2d because ment aromatizes too much.

From 87.8kg/194lbs
To peak of
108.3kg/240lbs last week


Decided with coach not to compete this year and move it next year or the year after when I am actually big enough.

Strength made pretty huge jumps. Incline went from 100kg for 8 to 140kg for 6. Overhead press also 3 plates now. Pretty confident I could conventional deadlift 300kg now without training it after my last PR of 280kg without even doing a deadlift for 6 months during my rebound. Hamstrings strength jumped up pretty crazy. Hip thrust went from 190kg to 260kg for 8. Was also squatting 190kg/420lbs for more than 8 in around march, and now just doing more tempo work on hack squat at around 300kg and smith at around 170kg trying to limit fatigue.

I will cut for the month of July and then continue bulking.

View attachment 286932View attachment 286931View attachment 286930

How was the nutrition and gear like during this offseason? Peaks and averages... Also, how did you like split routine?

 

[malfeasance]

Definitely harder for tall guys to fill out, but you have filled out quite a bit in a short period of time. Looking good.

 

[Slowww]

How was the nutrition and gear like during this offseason? Peaks and averages... Also, how did you like split routine?

About nutrition I have spent the last 8 weeks on one diet, and the previous complete part of off season after rebound on another.

My gear protocol has changed 5 times. Over the last 6 months.

First it was 375 test, 375 eq.

Then it changed to 750 test, 375 eq as food increased.

As food increased again it was 750 test, 375eq and 75 ment.

Later it was changed to 750 test, 375 eq and 150 ment. I couldn’t handle the 150 ment, due to the aromatization.

Even though my e2 was good, my progesterone was very bad, so we changed it again to 750 test, 750 eq.

I’ve been using 5iu hgh, 100mcg t4, and insulin during certain parts of off season.
At the beginning there was no insulin, followed by novolog 6iu pre and post workout.

Maybe a month into full off season diet we added 30iu lantus on high days before meal 1 (leg days 2x a week).
Finally 8 weeks ago we increased lantus to 40iu before meal 1 and added 2iu novolog post workout.

I did bloodwork 8 weeks ago and everything was perfectly fine.

This is my current diet until July. Before it was slightly less. No cheat meals until after my rebound this the peak of my diet. The average was not much less than this though. My last diet had the same low days, high day were 20 carbs less, and training days were 60 carbs less. If I remember correctly.

TRAINING DAY

M1 P-50g C-100g F-10g(2 whole eggs,450ml egg whites,90g oats,100g banana,20g carbs from bread)

M2 P-50g C-100g F-0g(250g turkey or chicken breast,125g white rice od 500g potato)

M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-120g F-10g(125g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/40g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-60g C-180g F-0g(200g cream of rice or low fat creal,150g pineapple, 60g protein from WPI)+8iu humalog or novorapid with meal

M5 P-50g C-100g F-0g (250g chicken or turkey breast, 125g white rice od 500g potato)

M6 P-50g C-100g F-15g(400g low fat Greek yoghurt,100g granola,100g banana)

TOTAL:

P-300g C-760g F-35g



HIGH TRAINING DAY 2x week on both leg day's

40iu lantus before first meal

M1 P-40g C-120g F-0g(400ml egg whites,120g oats,100g banana,20g carbs from bread)

M2 P-40g C-120g F-0g(200g turkey or chicken breast,150g white rice od 600g potato)
M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-160g F-10g(175g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/60g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-50g C-220g F-0g(225g cream of rice or low fat creal,300g pineapple, 50g protein from WPI)+8iu humalog or novorapid with meal

M5 P-40g C-120g F-0g (200g chicken or turkey breast, 150g white rice od 600g potato)

M6 P-40g C-120g F-0g(400g low fat Greek yoghurt,100g banana,100g carbs from rice cakes or any low fat source of complex carbs)

TOTAL:

P-250g C-920g F-10g



REST DAY’S
M1 P-50g C-120g F-10g(2 whole eggs,400ml egg whites,120g oats, 100g banana,20g carbs from bread)

M2 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M3 P-50g C-0g F-20g(250g lean beff 93%)

M4 P-50g C-0g F-20g(250g lean beff 93%)

M5 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M6 P-50g C-120g F-15g(400g low fat Greek yoghurt,120g granola,100g banana, 10g almond butter) - Once a week, instead of the last meal on a day off, you can have a cheat meal, but a good cheat meal, something like a burger with good quality beef with fries or a large portion of sushi, but not overeating

TOTAL:

P-300g C-240g F-105g

I like the split, I prefer high volume and high intensity so I like the program. it’s a lot of heavy top sets in the 6-10 range and back offs for compounds and main movements, plus very high rep work as well, drops and rest pauses. I’m happy with the progress I’ve made on it especially on weaker body parts.

 

[Slowww]

Definitely harder for tall guys to fill out, but you have filled out quite a bit in a short period of time. Looking good.

Yeah, being tall for sure makes it tougher especially with long limbs, I think getting good arm development is going to be hardest for me.
Thanks, hopefully then It won’t take too long to get to the top end of the classic physique amateur weight cap

 

[malfeasance]

I see you said bloodwork was all good - so no high hematocrit or RBC following that run of EQ?

That is what always gets me. I like test/eq, but apparently my old body sees EQ as a signal to jack up the red blood cells until even the blood donation centers won't take me - and after spending a bunch of unpleasant time doing my at home blood drains (unpleasant) to get it close enough for the professionals to accept me again, it has made me leery of EQ (although I admit I was guilty of running a lot more of it than you, 900mg for 20 weeks if memory serves).

 

[malfeasance]

About nutrition I have spent the last 8 weeks on one diet, and the previous complete part of off season after rebound on another.

My gear protocol has changed 5 times. Over the last 6 months.

First it was 375 test, 375 eq.

Then it changed to 750 test, 375 eq as food increased.

As food increased again it was 750 test, 375eq and 75 ment.

Later it was changed to 750 test, 375 eq and 150 ment. I couldn’t handle the 150 ment, due to the aromatization.

Even though my e2 was good, my progesterone was very bad, so we changed it again to 750 test, 750 eq.

I’ve been using 5iu hgh, 100mcg t4, and insulin during certain parts of off season.
At the beginning there was no insulin, followed by novolog 6iu pre and post workout.

Maybe a month into full off season diet we added 30iu lantus on high days before meal 1 (leg days 2x a week).
Finally 8 weeks ago we increased lantus to 40iu before meal 1 and added 2iu novolog post workout.

I did bloodwork 8 weeks ago and everything was perfectly fine.

This is my current diet until July. Before it was slightly less. No cheat meals until after my rebound this the peak of my diet. The average was not much less than this though. My last diet had the same low days, high day were 20 carbs less, and training days were 60 carbs less. If I remember correctly.

TRAINING DAY

M1 P-50g C-100g F-10g(2 whole eggs,450ml egg whites,90g oats,100g banana,20g carbs from bread)

M2 P-50g C-100g F-0g(250g turkey or chicken breast,125g white rice od 500g potato)

M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-120g F-10g(125g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/40g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-60g C-180g F-0g(200g cream of rice or low fat creal,150g pineapple, 60g protein from WPI)+8iu humalog or novorapid with meal

M5 P-50g C-100g F-0g (250g chicken or turkey breast, 125g white rice od 500g potato)

M6 P-50g C-100g F-15g(400g low fat Greek yoghurt,100g granola,100g banana)

TOTAL:

P-300g C-760g F-35g



HIGH TRAINING DAY 2x week on both leg day's

40iu lantus before first meal

M1 P-40g C-120g F-0g(400ml egg whites,120g oats,100g banana,20g carbs from bread)

M2 P-40g C-120g F-0g(200g turkey or chicken breast,150g white rice od 600g potato)
M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-160g F-10g(175g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/60g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-50g C-220g F-0g(225g cream of rice or low fat creal,300g pineapple, 50g protein from WPI)+8iu humalog or novorapid with meal

M5 P-40g C-120g F-0g (200g chicken or turkey breast, 150g white rice od 600g potato)

M6 P-40g C-120g F-0g(400g low fat Greek yoghurt,100g banana,100g carbs from rice cakes or any low fat source of complex carbs)

TOTAL:

P-250g C-920g F-10g



REST DAY’S
M1 P-50g C-120g F-10g(2 whole eggs,400ml egg whites,120g oats, 100g banana,20g carbs from bread)

M2 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M3 P-50g C-0g F-20g(250g lean beff 93%)

M4 P-50g C-0g F-20g(250g lean beff 93%)

M5 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M6 P-50g C-120g F-15g(400g low fat Greek yoghurt,120g granola,100g banana, 10g almond butter) - Once a week, instead of the last meal on a day off, you can have a cheat meal, but a good cheat meal, something like a burger with good quality beef with fries or a large portion of sushi, but not overeating

TOTAL:

P-300g C-240g F-105g

I like the split, I prefer high volume and high intensity so I like the program. it’s a lot of heavy top sets in the 6-10 range and back offs for compounds and main movements, plus very high rep work as well, drops and rest pauses. I’m happy with the progress I’ve made on it especially on weaker body parts.

Love the diet detail. Thanks.

Pretty amazing you actually got your fats down to 10 grams on high training days. That is tough to do while still pushing in more than 5000 calories.

 

[Slowww]

I see you said bloodwork was all good - so no high hematocrit or RBS following that run of EQ?

That is what always gets me. I like test/eq, but apparently my old body sees EQ as a signal to jack up the red blood cells until even the blood donation centers won't take me - and after spending a bunch of unpleasant time doing my at home blood drains (unpleasant) to get it close enough for the professionals to accept me again, it has made me leery of EQ (although I admit I was guilty of running a lot more of it than you, 900mg for 20 weeks if memory serves).

I never have had a problem with hematocrit, or RBC and am still on the same amount of EQ, though I assume we will lower it tomorrow on my cut. Actually I got blood work done specifically to see the effect of MENT on my hematocrit because I knew from previous blood work I tolerate up to 900eq and keep my hematocrit within the normal range. I try to be cognizant of health so the EQ is a good fit since that side effect is pretty minimal for me, as opposed to NPP.

Definitely want to avoid at home phlebotomy, sounds like a shit show waiting to

Love the diet detail. Thanks.

Pretty amazing you actually got your fats down to 10 grams on high training days. That is tough to do while still pushing in more than 5000 calories.

i think that the active cardio and carb cycling as well as being a lot more focused on eating vegetables and getting enough fiber, as well as adding some yogurt/dairy really helped my digestion. it didn’t feel that difficult until some weeks at the very end. Actually I was surprised because it was the easiest bulking phase I’ve done in terms of getting food down. Last year pushing up to 107 without s coach, I was pretty fat and probably glucose insensitive while force feeding, without knowing any better. This time I also tracked blood glucose with my coach and kept it in a really good range, so this probably helped significantly.