Nelsonhaha
New Member
Hey everyone,
I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.
Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. We are starting a reverse diet to bring the calories back up and transition into a growth phase.
Current Stats:
Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg
Nutrition & Macros:
Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g
Current protocol:
Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily
Cycle support:
Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily
Training Split:
Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row
Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl
Day 4: Rest
Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers
Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises
Day 7: Rest
Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.
I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journey
I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.
Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. We are starting a reverse diet to bring the calories back up and transition into a growth phase.
Current Stats:
Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg
Nutrition & Macros:
Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g
Current protocol:
Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily
Cycle support:
Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily
Training Split:
Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row
Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl
Day 4: Rest
Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers
Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises
Day 7: Rest
Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.
I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journey
