Juicestin
Member
What’s up everybody?!
I just competed in my first bodybuilding show on Saturday 8/24/19 and the whole journey was a phenomenal experience. I won the open Lightweight class, weighing in at 154.1#, and my coach and I were very proud of and pleased with the package we brought to the stage. I logged my entire prep for the show on MESO as well and having the community as a resource for feedback and to hold me accountable was invaluable so i plan to log all my bodybuilding ventures on MESO going forward.
I was 170.7# the Saturday before the show, 8/17/19, and have returned to 171.1# this Saturday 8/31/19. Since the final week’s weight loss was essentially all due to the water and sodium depletion, my coach and I expected that weight to return within a week now that I’m hydrating and salting normally and the diuretics were removed.
This log will follow the same format as my prep log with weekly updates that include progress pictures, weight change, a general review of the positives and negatives that occurred during the week, how we addressed any obstacles that arose, and any adjustments we make to any aspect of the protocol for the upcoming week, as well as a daily training log. I’ll be thorough and detailed with all aspects of the log and criticism, advice, questions, and suggestions are always welcome.
After the show Saturday night and all day Sunday I ate whatever I wanted and basically had all the foods I’ve really been craving - wings, French toast, bacon, pizza, movie theater snacks, bbq with mashed potato, chocolate, and cookies. I returned to my normal 45 minute fasted cardio session on Sunday morning to help flush some water. Also, I began a taper off the clenbuterol and the thiazide the day after the show and they went as follows:
Clenbuterol Taper
8/25/19: 62.5 mcg (37.5 mcg upon waking, 25 mcg 6-8 hours later)
8/26/19: 50 mcg (25 mcg upon waking, 25 mcg 6-8 hours later)
8/27/19: 37.5 mcg (25 mcg upon waking, 12.5 mcg 6-8 hours later)
8/28/19: 25 mcg (12.5 mcg upon waking, 12.5 mcg 6-8 hours later)
8/29/19: 12.5 mcg (12.5 mcg upon waking)
Thiazide Taper
8/25/19: 37.5 mg (12.5 mg Meal 1, 12.5 mg Meal 3, 12.5 mg Meal 6)
8/26/19: 25 mg (12.5 mg Meal 1, 12.5 mg Meal 3)
8/27/19: 12.5 mcg (12.5 mg Meal 1)
I began my rebound protocol on Monday 8/26/19. Cardio will remain the same as it was for the majority of my prep at 45 mins fasted 6x per week for at least the first 2 weeks post show to help control the water rebound, minimize fat gain, and keep the metabolism running high. We’ll slowly reduce cardio over the course of the rebound but I always perform some cardio year round for general health purposes and to keep my metabolism running high. Cardio will be almost exclusively performed on the incline treadmill but I’ll throw in some outdoor walks as well when the weather is nice and I feel like i need a break from the monotony of the hamster wheel lol.
Regarding training, I’m moving from a push, pull, legs split to a split that hits the whole body in 4 days with a rest day on the 5th. My rebound training split is as follows:
Day 1: Heavy Chest and Pump Triceps
Day 2: Heavy Back and Pump Biceps
Day 3: Heavy Shoulders and Heavy Traps
Day 4: Thighs and Calves; Quad Focus
Day 5: OFF; Abs with cardio
Day 6: Pump Chest and Heavy Triceps
Day 7: Pump Back and Heavy Biceps
Day 8: Pump Shoulders and Pump Traps
Day 9: Thighs and Calves; Hamstring and Glute focus
Day 10: OFF; Abs with cardio
The pump workouts and heavy workouts can be swapped if I feel it’s necessary for optimal growth - for example, if I feel like my shoulders aren’t going to be able to push maximal weights after heavy chest and heavy back work then I can move the pump shoulder and trap workout in and save the heavy shoulder and trap workout for day 8. Also, we’re not writing it in to the plan, but there is the option of a rest day after day 2 and/or day 7 if I feel that I really need it to have effective workouts. We want every workout during the rebound to promote hypertrophy and we feel that additional rest can be more beneficial then additional workouts if the workouts are intense enough to necessitate additional recovery. Concerning leg training, although Day 4 is a quad focused training session and day 9 is a hamstring and glute focused training session, there will be some hamstring and glute training performed on day 4 and some quad training performed on day 9. That sums up the training protocol.
Concerning Nutrition, I will be less stringent and enjoy myself more now that the contest prep is complete, however, I will still adhere to a set diet for the majority of my meals. This will also be where the majority of adjustments occur during the rebound phase since we will want to increase my caloric intake throughout this phase to ensure we keep the gains coming. To start, we basically took the high day menu from my contest prep and added 500 calories of mostly carbs and a little bit of fat to it and left protein where it was since it’s already at about 2.5 grams per lb of bodyweight. We also expect to have 3-5 cheat meals per week. My initial rebound protocol macro profile is as follows: 4,185 cals, 85 F, 432 C, 423 P.
Supplementation is going to be basically the same as it was during prep with the addition of intraworkout carbs. Upon waking with my lemon juice, apple cider vinegar, and baking soda drink i take a 1 billion CFU probiotic. Then, with meal 1, I take 3 g Vit C, 3000 IU Vit D, 400 IU Vit E, (1) B Complex, (1) Super K, 4 g Fish Oil, (2) Curcumin, (2) Citrus Bergamot, (2) Astragalus, and 400 mg Milk Thistle. During my workouts, I sip a shake that contains 15 g EAA, 10 g creatine, 15 g glutamine, 1.5 g l-Carnitine, 10 g hydrolyzed casein, and 25 g cyclic dextrin. With meal 6 I take 3 g Vit C, 3000 IU Vit D, 4 g Fish Oil, (2) Astragalus, and 400 mg Milk Thistle. Finally, before bed I have a shake containing a superfood supplement (project AD grazed) and 20 g of fiber from psyillium husk. That covers the supplementation protocol.
And last is the PED protocol. We are going to keep running a similar cycle for the first 3 weeks of the rebound with a couple adjustments. We’re removing the Halotestin, reducing Winstrol to 50 mg daily from 75 mg daily, and reducing Tren and masteron to 400 mg weekly from 500 mg weekly. To complete the rebound, we’re going to move to wet compounds. The theory behind this protocol is to minimize water retention when I’m most sensitive to it post show then once my body has balanced out we’ll implement the aromatizing mass builders to pack on as much size as possible. We’ll be front loading the EQ to get as much out of it as possible since we’re running it for such a short time. Finally, GH is being reduced from 4 ius to 5 ius daily. The full rebound protocol is as follows:
Weeks 1 - 3 (8/26/19 - 9/15/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Methenolone Enanthate per week (100 mg M, W, Th, Sa)
50 mg Winstrol per day (25 mg with meal 1, 25 mg pre-workout)
50 mg Proviron per day (25 mg with meal 1, 25 mg pre-workout)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
25 mg Aromasin every other day for first week; 12.5 mg - 25 mg Aromasin every other day from second week forward (determined by water retention, sex drive, etc.)
Weeks 4 - 6 (9/16/19 - 10/6/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
800 mg Boldenone Undeclynate per week (200 mg M, W, Th, Sa)
500 mg Nandrolone PhenylPropionate per week (125 mg M, W, Th, Sa)
50 mg Dianabol per day for first 12 days, 75 mg Dianbol per day for last 9 days (25 mg with meal 1, 25 mg pre-workout for first 12 days; 25 mg with meal 1, 25 mg pre-workout, 25 mg with final meal for final 9 days)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
12.5 mg - 25 mg Aromasin every other day (determined by water retention, sex drive, etc.)
That sums up the entire rebound protocol. I’m looking forward to making some significant gains over the next few weeks and also looking forward to balancing out from the excessive water retention I’ve been experiencing the past week. I’ll be following up this introduction with my training logs for the past week then the first physique update from this weekend. Looking forward to hearing some feedback on the protocols and would love to hear the post show rebound experiences of other members!
-Juicestin
I just competed in my first bodybuilding show on Saturday 8/24/19 and the whole journey was a phenomenal experience. I won the open Lightweight class, weighing in at 154.1#, and my coach and I were very proud of and pleased with the package we brought to the stage. I logged my entire prep for the show on MESO as well and having the community as a resource for feedback and to hold me accountable was invaluable so i plan to log all my bodybuilding ventures on MESO going forward.
I was 170.7# the Saturday before the show, 8/17/19, and have returned to 171.1# this Saturday 8/31/19. Since the final week’s weight loss was essentially all due to the water and sodium depletion, my coach and I expected that weight to return within a week now that I’m hydrating and salting normally and the diuretics were removed.
This log will follow the same format as my prep log with weekly updates that include progress pictures, weight change, a general review of the positives and negatives that occurred during the week, how we addressed any obstacles that arose, and any adjustments we make to any aspect of the protocol for the upcoming week, as well as a daily training log. I’ll be thorough and detailed with all aspects of the log and criticism, advice, questions, and suggestions are always welcome.
After the show Saturday night and all day Sunday I ate whatever I wanted and basically had all the foods I’ve really been craving - wings, French toast, bacon, pizza, movie theater snacks, bbq with mashed potato, chocolate, and cookies. I returned to my normal 45 minute fasted cardio session on Sunday morning to help flush some water. Also, I began a taper off the clenbuterol and the thiazide the day after the show and they went as follows:
Clenbuterol Taper
8/25/19: 62.5 mcg (37.5 mcg upon waking, 25 mcg 6-8 hours later)
8/26/19: 50 mcg (25 mcg upon waking, 25 mcg 6-8 hours later)
8/27/19: 37.5 mcg (25 mcg upon waking, 12.5 mcg 6-8 hours later)
8/28/19: 25 mcg (12.5 mcg upon waking, 12.5 mcg 6-8 hours later)
8/29/19: 12.5 mcg (12.5 mcg upon waking)
Thiazide Taper
8/25/19: 37.5 mg (12.5 mg Meal 1, 12.5 mg Meal 3, 12.5 mg Meal 6)
8/26/19: 25 mg (12.5 mg Meal 1, 12.5 mg Meal 3)
8/27/19: 12.5 mcg (12.5 mg Meal 1)
I began my rebound protocol on Monday 8/26/19. Cardio will remain the same as it was for the majority of my prep at 45 mins fasted 6x per week for at least the first 2 weeks post show to help control the water rebound, minimize fat gain, and keep the metabolism running high. We’ll slowly reduce cardio over the course of the rebound but I always perform some cardio year round for general health purposes and to keep my metabolism running high. Cardio will be almost exclusively performed on the incline treadmill but I’ll throw in some outdoor walks as well when the weather is nice and I feel like i need a break from the monotony of the hamster wheel lol.
Regarding training, I’m moving from a push, pull, legs split to a split that hits the whole body in 4 days with a rest day on the 5th. My rebound training split is as follows:
Day 1: Heavy Chest and Pump Triceps
Day 2: Heavy Back and Pump Biceps
Day 3: Heavy Shoulders and Heavy Traps
Day 4: Thighs and Calves; Quad Focus
Day 5: OFF; Abs with cardio
Day 6: Pump Chest and Heavy Triceps
Day 7: Pump Back and Heavy Biceps
Day 8: Pump Shoulders and Pump Traps
Day 9: Thighs and Calves; Hamstring and Glute focus
Day 10: OFF; Abs with cardio
The pump workouts and heavy workouts can be swapped if I feel it’s necessary for optimal growth - for example, if I feel like my shoulders aren’t going to be able to push maximal weights after heavy chest and heavy back work then I can move the pump shoulder and trap workout in and save the heavy shoulder and trap workout for day 8. Also, we’re not writing it in to the plan, but there is the option of a rest day after day 2 and/or day 7 if I feel that I really need it to have effective workouts. We want every workout during the rebound to promote hypertrophy and we feel that additional rest can be more beneficial then additional workouts if the workouts are intense enough to necessitate additional recovery. Concerning leg training, although Day 4 is a quad focused training session and day 9 is a hamstring and glute focused training session, there will be some hamstring and glute training performed on day 4 and some quad training performed on day 9. That sums up the training protocol.
Concerning Nutrition, I will be less stringent and enjoy myself more now that the contest prep is complete, however, I will still adhere to a set diet for the majority of my meals. This will also be where the majority of adjustments occur during the rebound phase since we will want to increase my caloric intake throughout this phase to ensure we keep the gains coming. To start, we basically took the high day menu from my contest prep and added 500 calories of mostly carbs and a little bit of fat to it and left protein where it was since it’s already at about 2.5 grams per lb of bodyweight. We also expect to have 3-5 cheat meals per week. My initial rebound protocol macro profile is as follows: 4,185 cals, 85 F, 432 C, 423 P.
Supplementation is going to be basically the same as it was during prep with the addition of intraworkout carbs. Upon waking with my lemon juice, apple cider vinegar, and baking soda drink i take a 1 billion CFU probiotic. Then, with meal 1, I take 3 g Vit C, 3000 IU Vit D, 400 IU Vit E, (1) B Complex, (1) Super K, 4 g Fish Oil, (2) Curcumin, (2) Citrus Bergamot, (2) Astragalus, and 400 mg Milk Thistle. During my workouts, I sip a shake that contains 15 g EAA, 10 g creatine, 15 g glutamine, 1.5 g l-Carnitine, 10 g hydrolyzed casein, and 25 g cyclic dextrin. With meal 6 I take 3 g Vit C, 3000 IU Vit D, 4 g Fish Oil, (2) Astragalus, and 400 mg Milk Thistle. Finally, before bed I have a shake containing a superfood supplement (project AD grazed) and 20 g of fiber from psyillium husk. That covers the supplementation protocol.
And last is the PED protocol. We are going to keep running a similar cycle for the first 3 weeks of the rebound with a couple adjustments. We’re removing the Halotestin, reducing Winstrol to 50 mg daily from 75 mg daily, and reducing Tren and masteron to 400 mg weekly from 500 mg weekly. To complete the rebound, we’re going to move to wet compounds. The theory behind this protocol is to minimize water retention when I’m most sensitive to it post show then once my body has balanced out we’ll implement the aromatizing mass builders to pack on as much size as possible. We’ll be front loading the EQ to get as much out of it as possible since we’re running it for such a short time. Finally, GH is being reduced from 4 ius to 5 ius daily. The full rebound protocol is as follows:
Weeks 1 - 3 (8/26/19 - 9/15/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Methenolone Enanthate per week (100 mg M, W, Th, Sa)
50 mg Winstrol per day (25 mg with meal 1, 25 mg pre-workout)
50 mg Proviron per day (25 mg with meal 1, 25 mg pre-workout)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
25 mg Aromasin every other day for first week; 12.5 mg - 25 mg Aromasin every other day from second week forward (determined by water retention, sex drive, etc.)
Weeks 4 - 6 (9/16/19 - 10/6/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
800 mg Boldenone Undeclynate per week (200 mg M, W, Th, Sa)
500 mg Nandrolone PhenylPropionate per week (125 mg M, W, Th, Sa)
50 mg Dianabol per day for first 12 days, 75 mg Dianbol per day for last 9 days (25 mg with meal 1, 25 mg pre-workout for first 12 days; 25 mg with meal 1, 25 mg pre-workout, 25 mg with final meal for final 9 days)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
12.5 mg - 25 mg Aromasin every other day (determined by water retention, sex drive, etc.)
That sums up the entire rebound protocol. I’m looking forward to making some significant gains over the next few weeks and also looking forward to balancing out from the excessive water retention I’ve been experiencing the past week. I’ll be following up this introduction with my training logs for the past week then the first physique update from this weekend. Looking forward to hearing some feedback on the protocols and would love to hear the post show rebound experiences of other members!
-Juicestin
