Michaelman competition log

[Coach Michaelman]

Hola a todos, soy Michael, soy culturista y entrenador físico. También entreno a atletas de competición.
Vivo en España, participo en algunos otros foros de culturismo, pero realmente este foro es bastante grande y pensé en comenzar mi diario de preparación para las próximas competiciones.

He competido 3 veces, la última fue en Madrid, en la prueba regional, donde quedé segunda en físico clásico y segunda en culturismo hasta 102 kg.
El último fue en 2023.
Ahora quiero intentar hacerlo mejor en mayo-junio quizás en ambas categorías o quizás solo en físico clásico, veré qué hago.
Estoy usando IA para traducir, perdón si hay errores muy graves.
Entreno desde los 14 años, ahora tengo 35.
Bueno os dejo con lo que esta siendo mi preparación en estos momentos.
PEDS: 250 mg de testo C, 250 mg de Maste E, 150 mg de NPP, todo este lunes, miércoles y viernes.
Nutrición: TD: 3400kcal aprox. 329gr chs, 328gr Pr, 44gr F.
NTD: 3000Kcal aprox. Reduzco 100gr chs.
Entrenamiento: PPLPPLR. Sí, solo descanso los domingos. Quizás no sea la distribución ideal, pero se adapta bastante bien a mi vida.
Tengo que gestionar muy bien el volumen de entrenamiento de cada sesión teniendo en cuenta que 72h después vuelvo a entrenar ese mismo conjunto de grupos musculares.

Cardio: Ninguno.
Peso inicial: 114 kg.
Peso actual: 107kg.
Tiempo desde que comencé la dieta: 13 de enero de 2025.
Sí, he perdido mucho peso en muy poco tiempo. La verdad es que no me lo esperaba y tuve que hacer ajustes en la dieta, yendo de menos a más y ahora parece que mi peso se ha estabilizado.
Suelo tener mucha retención de líquidos y eso hace que pierda varios kilos en los primeros días y semanas de dieta. Pero sinceramente esta vez han sido “demasiados”. Afortunadamente he mejorado la condición, estoy menos hinchada y mi fuerza sigue intacta.

Os dejo unas fotos de mi paso por la competición en 2023, también de mi estado al inicio de la dieta.

 

[Ateam2023]

i need a translation Please,

 

[IronJohnDoe]

i need a translation Please,

Here you are, (in the brackets are my personal comments, not what he wrote. Note that Spanish is my third language and although I am quite fluent I might have missed a couple of things but most is there)

Hi all, I am Michael bodybuilder and pt.
I also train athletes and competitors
I live in Spain and I am also other bodybuilding forums, but this forum is quite big so I thought to start my diary/log for my next comps.

I competed 3 times, last time in Madrid (Spain) in the regionals where I placed 2nd in classic physique and 2nd in bodybuilding with 102kg limit (225 lbs approx I am European after all)

My last was in 2023

Now I want to try again but better in May/June maybe in both categories or maybe just classic, who knows I will see.

I am using an AI to trasnlate (really? I must be the real AI then, IronJohnDoe AI translations, works only in 4 languages for the rest you shit out of luck)
So I apologise if there will be bad mistakes.

I train since I am 14 years old and now I am 35.

Well let's leave it at that and move into what's my prep at the moment:

(Spanish is my third language so I am crap with their abbreviations but I'll give it a shot in what I can)

PEDS: 250 mg of Test C, 250 mg of Mast E, 150 mg of NPP, Monday, Wednesday and Friday injections (those amounts each injections I reckon)

Nutrición: TD: 3400kcal aprox. 329gr chs,(Carbs? I guess is 329g of Carbs as it make sensepp) 328gr Pr, 44gr F.

NTD: 3000Kcal aprox. Reducing 100gr chs. (Carbs again I am guessing)

Training PPL x 2 with only Sunday as rest day, maybe not ideal rest but it fit my life/routine very well.

I need to manage very carefully the volume keeping in consideration the 72h difference before hitting the same muscle group again.

Cardio: None.
Starting weight: 114 kg. (Google conversion please)
Current weight: 107kg. (Same again please)
Started dieting: January 13th (in Europe that is a lucky number and not unlucky like the Famous Friday 13th in US, in Europe we have issues with 17th)

Yes I lost a lot of weight in very little time (he really did 7kg in 5 weeks, well done dude!)

Truthfully I wasn't expecting it and I had to.tweak the diet a lot and with a bit less eating and now it seems my weight as been stable.

I usually retain a lot of water hence why I loose several Lbs easy during first weeks of diet

But truly this time has been "too much" (he is referring to the extreme weight loss he seems not overly happy with the speed of that)

Luckily I improved my condition I am less deflated and my strength is still there.

I leave you some pics from my 2023 comps and also a pic from my starting phase of when I restart dieting.

 

[IronJohnDoe]

@MESO-Rx Administrator

Can you please help the guy? It seems like he used a translator but (I guess due to regional and language settings of OP) it still shows in Spanish to us.
I didn't mind manually translating his message as I think competitors logs are always good to a bodybuilding forum but I doubt I would have the time to translate all his messages
*nervous drop sweating while smiling*

 

[IronJohnDoe]

i need a translation Please,

In the picture he wrote:

"This is how I start, let's see how it will go this time and let's see if this will be one last time"

 

[Coach Michaelman]

I think I can use my automatic translator on my Samsung keyboard. I will leave this message as proof. Confirm me if so.

 

[Coach Michaelman]

I will give more details soon. Seventh week of preparation. 101kg.

 

[IronJohnDoe]

I think I can use my automatic translator on my Samsung keyboard. I will leave this message as proof. Confirm me if so.

It worked. Glad you can start your log.

 

[AlexDavis43]

Cardio: None.

Really? Not even a little for heart health?

I will give more details soon. Seventh week of preparation. 101kg.

Looking massive anyway.

 

[Coach Michaelman]

Really? Not even a little for heart health?

Yes, I was going to include cardiovascular work, but the weight has dropped too fast and so far I can't do it.

My workout lasts more than 2 hours every day. even today I trained my legs for 3 hours. In addition, I use a drug to protect kidney function, it is called Jardiance. the particularity of this drug is that it excretes up to 80gr of glucose through the urine.
This causes that even taking 350gr net of carbohydrates, only 270 are absorbed.
I'll leave some pictures from yesterday. 101kg.

 

[AlexDavis43]

Yes, I was going to include cardiovascular work, but the weight has dropped too fast and so far I can't do it.

My workout lasts more than 2 hours every day. even today I trained my legs for 3 hours. In addition, I use a drug to protect kidney function, it is called Jardiance. the particularity of this drug is that it excretes up to 80gr of glucose through the urine.
This causes that even taking 350gr net of carbohydrates, only 270 are absorbed.
I'll leave some pictures from yesterday. 101kg.

Well whatever you're doing is working! Looking beastly.

 

[Coach Michaelman]

Hola chicos, perdón por tener esto tan descuidado.

Intentaré ponerme al día con todos los detalles.

Competiré este domingo en un campeonato REGIONAL NPC, Valencia CUP en Valencia, España.

Competiré en dos categorías, menos de 90 kg y clase C de físico clásico.

Actualmente peso menos de 92 kg, quizás 91,5 kg.

Mis macros estaban hasta hace dos semanas:

3517kcal.

380g de carbohidratos, 326g de proteínas y 31g de grasa.

Sin embargo, desde hace 2 semanas lo bajé a 3128kcal.

Macros: 310gr de carbohidratos, 290gr de proteína y 30gr de grasa.

Pasé de 114 kg a 91,5 kg ahora.



No hice cardio hasta hace una semana. Empecé a incluir 30 minutos diarios en la cinta de correr.

Mis entrenamientos han sido PPLPPL DESCANSAR LOS DOMINGOS, SIEMPRE.



Mi ergogenia:

750 mg de cipionato de testosterona.

750 mg de enantato de masteron

450 mg de NPP.

Sin orales, sin clenbuterol, sin hormonas tiroideas. Sin hormona del crecimiento. ¡Nada! Solo entrenamiento, dieta y un poco de cardio.



Esta semana cambié mis PEDS para la semana pico.

1. Se redujo el cipionato de testosterona a solo 250 mg.

2. Mantuve el enantato de masteron a 750 mg (no tengo acetato).

3. Cambié el NPP y en su lugar agregué enantato de primobolan a 600 mg por semana.

4. Agregué oxandrolona hace 2 semanas a 50 mg por día.

5. Añadí efedrina para poder entrenar mejor.

6. Cafeína 400mg + P-sinefrina 120mg al día.



Sobre la nutrición: He reducido un poco más las calorías, estoy buscando conseguir más déficit calórico.



Calorías para mi semana pico: 2720kcal.

1. Pescado blanco 800g.

2. claras de huevo 700ml.

3. solomillo de pollo 200g.

4. Arroz crudo pesado 400g.

5. 10gr de creatina + 10gr Esencial durante el entrenamiento.

Esto es todo.

Macros: 319gr carbohidratos, 279gr proteína, 23gr grasa.



Realmente no busco “descargar” mis músculos, solo quiero obtener un poco más de déficit calórico.

Estoy a solo 1,6 kg de mi límite de peso de 90 kg, así que tengo margen para seguir con una dieta alta en carbohidratos y, si es necesario, el viernes consumo la mitad de los carbohidratos, lo que seguramente será suficiente para perder el peso extra. Además, restrinjo el agua y el sodio.

El pesaje será el sábado a las 2pm.



No seguiré el protocolo de sobrehidratación. Me molesta mucho tener que orinar tantas veces. Prefiero mantener una ingesta de agua y sodio equilibrada y, si es necesario, limitarla en el último momento. Además, uso eplerenona continuamente para controlar la presión arterial, lo que me ayuda a perder líquidos. Si es necesario, usaré furosemida en dosis bajas. Sé que está mal visto, pero mis atletas y yo nos sentimos muy bien si usamos dosis más pequeñas, pero con más frecuencia, quizás 10 mg 2 o 3 veces al día si es necesario.



Mi entrenamiento para esta semana seguirá siendo fuerte.

Hoy domingo: Pierna completa.

Lunes: Ejercicio de espalda completa, deltoides posterior y bíceps.

Martes: Pectoral + deltoides.

Miércoles: Tríceps + bíceps.

Jueves: Pierna completa otra vez. ¡Este entrenamiento me lleva 3 h 30 min!

Viernes: Un poco de torso completo, priorizando la espalda, luego pectorales y hombros, y finalmente quizás un ejercicio de tríceps y bíceps. Solo para descargar un poco. Será el último entrenamiento de la semana.



Sábado: Descanso total.

Domingo: Día del espectáculo.



Mi protocolo de carga para después del pesaje:

Comida 1. 100gr de arroz + 150gr de pollo.

Comida 2. 100gr crema de arroz + 30gr Iso proteína + 15gr mantequilla de cacahuete. + 150gr piña.

Comida 3. Igual que la comida 1.

Comida 4. Igual que la comida 2.

Comida 5. Igual que la comida 1.

Comida 6. Igual a la comida 2.

Comida 7. Igual que la comida 1.

Total:

600 gr de pollo crudo pesado

400 gr de arroz crudo pesado.

300 gr de crema de arroz

90g de proteína ISO

45 gr de crema de cacahuete.

420g de piña.

Macros: 595gr carbohidratos, 270gr proteínas, 46gr grasa.

Agua durante el día: 3-3,5L.

Furosemida: Tal vez una o dos tomas de 10 mg con un intervalo de 8 a 10 horas.



Día del espectáculo:

3-4h antes: 150gr arroz/arroz crema + 150gr pollo/30gr proteína ISO + 140gr piña.

250 ml de agua. ¿10 mg de furosemida? Dependerá de cómo me vea.

90 minutos antes: 50-100gr de tortitas de arroz + 100gr de mermelada con azúcar.

Durante el calentamiento: 250 ml de Gatorade + 2 g de sal. Puede ser más.



El orden de las categorías será:

1. Culturismo: 12h

2. Físico clásico: 13h.

No me gusta competir en dos categorías; es muy difícil posar bien durante tantas rondas de poses, pero mi peso me permite estar en ambas y quiero aprovechar para evaluar en cuál soy más competitivo. La semana que viene es el evento Olimpia España Proqualifer y puede que tenga que elegir una de las dos categorías, así que quiero probar. ¡Quizás vuelva a elegir ambas! ¡Quién sabe!



Estoy haciendo una hora de cardio. Estoy muy cansado.

Por suerte para mí duermo más de 6 horas, pero quizá necesito dormir un poco más.

Para dormir uso una benzodiacepina. En concreto, de 2 a 4 mg de clonazepam. Esto me permite despertarme solo una vez para orinar y volver a dormirme, pero a veces ni siquiera eso es suficiente. A veces combino 2 mg de clonazepam con 1,5 mg de lexatin. No debería, ¡pero me funciona! Sé que es temporal. Nunca me ha generado dependencia ni tolerancia. De vez en cuando también uso ZOLPIDEM, un hipnótico excelente, pero por suerte todavía no lo necesito.

Bueno, es hora de leer las preguntas y dejar algunas fotos por aquí.

Este mes también he tenido estrés porque dos de mis atletas han competido y cada semana tengo que madrugar para responder a sus evaluaciones y hacer ajustes. ¡Es agotador, y solo somos dos!

 

[Coach Michaelman]

Algunas fotos de hoy.

 

[AlexDavis43]

Algunas fotos de hoy.

I like that last pose best

Looking good

 

[CubanQuentin]

k I'll translate it this time, Spanish is my native language so if something doesn't make sense clearly it must be your fault /s


Hello guys, sorry for leaving the thread abandoned.

I'll try to catch you up to speed with all the details

I'll compete this Sunday in a regional contest, NPC, Valencia CUP in Valencia, Spain

I'll compete in 2 categories, under 90 kg (srry idk what that is in freedom units) and Classic Physique class C

I currently weight less than 92 kg, maybe around 91,5.

These were my macros up until 2 weeks ago:

3517kcal.

380g of carbs, 326g of protein, and 31g of fat.

However, 2 weeks ago I went down to 3128kcal.

Macros: 310gr carbs, 290gr protein y 30gr fat.

Went from 114 kg to 91,5 kg



Did not star cardio until 1 week ago. I started doing 30 minutes of running on the treadmill daily

My training has always been structured as PPLPPL and rest on Sundays



My cycle:

750 mg test cypionate

750 mg masteron enanthate

450 mg NPP (nandrolone)

No orals, no clenbuterol, no thyroid hormones, no GH, nothing! Just training, diet, and a bit of cardio.



This week I changed my PED intake for peak week

1. Test-C reduced to only 250 mg.

2. Mast enanthate kept at 750 mg (no acetate available).

3. Swapped out NPP for primobolan enanthate at 600 mg per week.

4. 2 weeks ago I added 50 mg of oxandrolone daily.

5. Added ephedrine to help me train better.

6. 400mg caffeine + 120mg p-synephrine daily.



About nutrition: I dropped my calories a bit more in order to achieve a greater caloric deficit



Calories during peak week: 2720kcal.

1. 800g of white fish.

2. 700ml egg whites.

3. 200g chicken (solomillo just means fillet so I'm assuming it's breast).

4. 400g of white rice, weight is for uncooked.

5. 10gr of creatine + 10gr Esencial during training (no idea what 'Esencial' is but I'll assume it's some sort of vitamin or preworkout. Could be a BCAAs or EAAs supp)

That's all.

Macros: 319gr carbs, 279gr protein, 23gr fat.



Not looking to "deload" my muscles, just trying to achieve a lower caloric deficit.

I'm only 1,6kg away from the 90kg limit, so I've got room to keep carbs high in my diet, and, if necessary, this Friday I'll cut down to eating half of the carbs, which will probably be enough to lose the extra needed weight. I'm also restricting water and sodium.

Weigh-in is this Saturday at 2 pm



I will not follow an over-hydration protocol. it's annoying having to pee that many times. I'd rather keep a balanced water and sodium intake, and, if necessary, cut it down at the last moment. Besides, I'm using eplerenone continuously in order to control my blood pressure, which helps me retain less water. If necessary, I'll use furosemide on low doses. I know it's looked down upon, but my athletes and I feel very good on lower dosages but with higher frequency, maybe 10 mg 2 or 3 times per day if necessary.



My training this week will still be tough.

Today on Sunday: Full leg day

Monday: Full back, rear delts and biceps

Tuesday: Pecs + delts

Wednesday: Tri's and bi's

Thursday: Full leg day again. This training session takes me 3 h 30 min!

Friday: A bit of full torso, prioritizing the back first, then pecs, then shoulders, and finally perhaps one triceps and biceps exercise. Just to deload a bit. It will be my last training session of the week.



Saturday: Total rest

Sunday: Showtime



My loading protocol after the weigh-ins:

Meal 1. 100gr of rice + 150gr of chicken.

Meal 2. 100gr rice cream + 30gr Iso protein + 15gr peanut butter + 150gr pineapple.

Meal 3. Same as meal 1.

Meal 4. Same as meal 2.

Meal 5. Same as meal 1.

Meal 6. Same as meal 2.

Meal 7. Same as meal 1.

Total:

600 gr of chicken by raw weight (uncoocked)

400 gr of rice by raw weight (again, uncooked)

300 gr rice cream

90g ISO protein

45 gr peanut butter

420g pineapple

Macros: 595gr carbs, 270gr protein, 46gr fat.

Water intake during this day: 3-3,5L.

Furosemide: Perhaps one or two 10 mg doses, with an 8-10 hours interval in between.



Day of the show:

3-4h before: 150gr rice/rice cream + 150gr chicken/30gr ISO protein + 140gr pineapple.

250 ml of water. perhaps 10 mg furosemide, depending on how I'm looking.

90 minutes before: 50-100gr of rice cakes + 100gr of jelly (unfortunately, he didn't specify what type of jelly, but I'll assume it's pineapple)

During the warmup: 250 ml of Gatorade + 2 g of salt. Perhaps more



The order in which I'll compete in each category will be:

1. Bodybuilding (under 90kg): 12:00 PM

2. Classic Physique: 13:00 PM

I don't like competing in 2 different categories; it's really hard to pose properly during the course of so many posing rounds, but my weight will allow me to compete in both and I wanna take advantage of this fact to figure out in which of the 2 categories I'm most competitive in. Next week is the Spain Olympia Pro-qualifer event and i might have to pick between one of those two categories, so I wanna try my luck. Perhaps I'll choose both again! Who knows!



I'm doing an hour of cardio. I'm exhausted.

Luckily for me I sleep more than 6 hours a day, but I might need to sleep a bit more.

I use benzos to help me sleep. Specifically, 2 to 4 mg clonazepam. This makes it so that I only wake up in the middle of the night to pee once and I'm able to go back to sleep after, but sometimes even that's not enough. Sometimes I'll combine 2 mg of clonazepam with 1,5 mg of lexatin (lexatin is a brand name, the active compound of lexatin is bromazepam). I shouldn't do this, but it works! I know this is only temporary. I haven't developed tolerance nor addiction to it. Sometimes I'll use ZOLPIDEM, an excellent hypnotic, but luckily I have not needed it so far.

Well, it's time to read some questions and drop some photos in here.

This month I've been stressed too because two of my athletes had competitions and each week I gotta wake up early to respond to their evaluations and make adjustments to their plans. It's tiresome, and it's only two of us!

 

[AlexDavis43]

Well, it's time to read some questions and drop some photos in here.

Good luck man!