August 2024 show prep log

[DinoBB76]

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.

I like this diet; Does your coach come from Poland by any chance?

 

[Slowww]

I like this diet; Does your coach come from Poland by any chance?

Yes, that’s right

 

[DinoBB76]

Yes, that’s right

I think it's Lukasz, I love his working method and his way of working

 

[Slowww]

I think it's Lukasz, I love his working method and his way of working.

Good guess. Yeah I think it is good too, definitely gets the job done and keeps me on track. So far I think the results have been quite good, and this is with half of the time I was on a gh fragment instead of real gh due to a shipping error of a source, so results would have been even better. It was also probably the most smooth and trouble free bulking phase I’ve had so far. I’m excited to see how the next cut and rebound to compare the accidental no gh to pharma gh.

 

[Slowww]

Next phase starts.
Cutting as of today. Total weekly caloric deduction of 1,760 calories averaging to 250 calorie reduction per day.
Will be given a new training protocol to start during the cut.
While I really liked the results of my current training protocol, I am very open to a new protocol and to compare progress and see what has been changed & what we need to adjust moving forward

 

[malfeasance]

Why does training change, too, at the same time as the diet change?

 

[DinoBB76]

Next phase starts.
Cutting as of today. Total weekly caloric deduction of 1,760 calories averaging to 250 calorie reduction per day.
Will be given a new training protocol to start during the cut.
While I really liked the results of my current training protocol, I am very open to a new protocol and to compare progress and see what has been changed & what we need to adjust moving forward

How has cutting chemistry changed for you? I imagine zero insulin with so few calories

 

[Slowww]

How has cutting chemistry changed for you? I imagine zero insulin with so few calories

Oh, maybe I was unclear. On average over 7 days, my diet has been reduced 1,760. So each day it is only 250 calories less than before.
My insulin protocol has been completely unchanged. I have more than enough carbs to cover the 6iu pre, and 8iu post. Actually my high training day only was reduced by 20g carbs, so I still will be using 40iu lantus. My AAS are also exactly the same (test and EQ, 250mg of each every 2 days), as is my human growth hormone and thyroid hormones.
I am not using any clenbuterol, yohimbine or preworkout with stimulants or high caffeine content either.
Cardio is also unchanged but now I need to get my heart rate to the right place, so I will be bicycling, rather than doing extra walking.

 

[Slowww]

Why does training change, too, at the same time as the diet change?

I didn’t even think to ask, because I just feel like it is a welcome change. It may be because I felt like the front of my inner quads were getting an abnormal pain, and felt like there would be some risk for tearing the teardrops area. It’s improved this week but really had me worried for a few weeks.

I will definitely ask, because it is something I should know. I shouldn’t change it just because change might seem nice, but do what is better for my development

 

[Slowww]

First 2 days of cut, 105.4kg