So a few people have been asking me to log my journey during my prep. So I will.
I work a lot and am in school so it wont be logged everyday, but ill try my best.
Lets get started.
25 years old
5foot10
13-14% bodyfat
Right now i'm 16 weeks and 20 weeks out. of both shows. Im more focused on the 20 weeks out because it gives me more time. so im planning everything out for that show,
Cycle history
15 weeks of test E at 500mg EW
Bridged right into a 8 week cycle of trenA and testP at 100mg Each EOD
Cruised since December at 150-200mg EW of test E
NOW
I just started my first blast for my prep
250mg test E and 400mg Tren E a week split into two shots
for 14 weeks.
For week 16-20, i will switch to short esters trenA and testP, clen for the last 3 weeks, winny for the last 4 and masteronP for the last 4
My diet is in a deficit right now and this is what it looks like. It does change from day to day, but this is the foundation of my nutrition.
I have a good friend that is a nutritionist and also uses AAS so this is a diet plan he made me. I tweak it though and adjust depends how I feel.
Upon Waking
Protein Shake
http://www.bodybuilding.com/store/caffeine.html 200-300 mg
http://www.bodybuilding.com/store/green.html 500-1000 mg
http://www.bodybuilding.com/store/alc.html 2 g
Breakfast
30 min after wake-up
Whole Eggs - 3
Egg Whites - 3
Oatmeal - 1 cup
Grapefruit or Pomegranate - 1/2
Late-morning snack
Greek yogurt (10-15 grams of protein)
10- 20 almonds
Late-morning supplements
Green Tea Extract
500-1000 mg
Lunch
Lean Meat (20- 30 grams)
Grapefruit or pomegranate
Mid-day snack
20- 30 grams of protein (preferably meat, but shake if on the go)
Quinoa, Oats or some type of whole Wheat carb source (for energy for the gym)
Mixed Nuts 1 to 2 handfuls
Pre-workout Supplements
15 minutes before workout
Pre-workout drink
http://www.bodybuilding.com/store/caffeine.html 200-300 mg
http://www.bodybuilding.com/store/green.html 1000 mg
http://www.bodybuilding.com/store/bcaa.html 5 g
Post-workout Meal
Within 30 minutes after workout
http://www.bodybuilding.com/store/whey.html 1 scoop
http://www.bodybuilding.com/store/creatine.html 5 g
http://www.bodybuilding.com/store/glutamine.html 5 grams
Dinner
Lean Meat- 30 grams of protein
One slow digesting carb source- ( e.g. Sweet Potato )
Green Salad
Olive Oil -1 tbsp
Vinegar- 1 tbsp
Nighttime snack
Cottage Cheese - 1 cup
AND/OR Casien(or whey if you dont have casein) protein shake in water
http://www.bodybuilding.com/store/fish.html
2-3 grams
http://www.bodybuilding.com/store/cla.html 2-3 g
Total day:
- approximately 200 grams of Protein
- Try to keep carbs below 125 grams except on refeed day
- fats as long as they’re unsaturated then you don’t need to count but try to keep saturated fat to a minimum
Protein: fish: salmon, cod, or tuna; meat: lean ground beef, lean steaks, turkey and chicken, eggs, pork, lamb; dairy: cottage cheese, greek yogurt and whey protein
Carbohydrates: oatmeal, fruits, whole grain bread, brown rice, vegetables like: corn, broccoli and green beans, bean salad-lima beans, kidney beans, soybeans and chick peas.
Fats: olive oil, almonds, peanuts(not best choice but optional if need to), avocados, and walnuts
My training is pretty intense all the time. Either its super setting or high reps. But sometimes ill go heavy as shit and take my time resting.
I do fasted morning cardio 6 days a week with 3iu of insulin(I know im going to probably kill myself), but im being watched once a week by my family Dr, which is also my next door neighbour.
Today is Arms, calves and abs. Ill post up my workout routine tonight.
I work a lot and am in school so it wont be logged everyday, but ill try my best.
Lets get started.
25 years old
5foot10
13-14% bodyfat
Right now i'm 16 weeks and 20 weeks out. of both shows. Im more focused on the 20 weeks out because it gives me more time. so im planning everything out for that show,
Cycle history
15 weeks of test E at 500mg EW
Bridged right into a 8 week cycle of trenA and testP at 100mg Each EOD
Cruised since December at 150-200mg EW of test E
NOW
I just started my first blast for my prep
250mg test E and 400mg Tren E a week split into two shots
for 14 weeks.
For week 16-20, i will switch to short esters trenA and testP, clen for the last 3 weeks, winny for the last 4 and masteronP for the last 4
My diet is in a deficit right now and this is what it looks like. It does change from day to day, but this is the foundation of my nutrition.
I have a good friend that is a nutritionist and also uses AAS so this is a diet plan he made me. I tweak it though and adjust depends how I feel.
Upon Waking
Protein Shake
http://www.bodybuilding.com/store/caffeine.html 200-300 mg
http://www.bodybuilding.com/store/green.html 500-1000 mg
http://www.bodybuilding.com/store/alc.html 2 g
Breakfast
30 min after wake-up
Whole Eggs - 3
Egg Whites - 3
Oatmeal - 1 cup
Grapefruit or Pomegranate - 1/2
Late-morning snack
Greek yogurt (10-15 grams of protein)
10- 20 almonds
Late-morning supplements
Green Tea Extract
500-1000 mg
Lunch
Lean Meat (20- 30 grams)
Grapefruit or pomegranate
Mid-day snack
20- 30 grams of protein (preferably meat, but shake if on the go)
Quinoa, Oats or some type of whole Wheat carb source (for energy for the gym)
Mixed Nuts 1 to 2 handfuls
Pre-workout Supplements
15 minutes before workout
Pre-workout drink
http://www.bodybuilding.com/store/caffeine.html 200-300 mg
http://www.bodybuilding.com/store/green.html 1000 mg
http://www.bodybuilding.com/store/bcaa.html 5 g
Post-workout Meal
Within 30 minutes after workout
http://www.bodybuilding.com/store/whey.html 1 scoop
http://www.bodybuilding.com/store/creatine.html 5 g
http://www.bodybuilding.com/store/glutamine.html 5 grams
Dinner
Lean Meat- 30 grams of protein
One slow digesting carb source- ( e.g. Sweet Potato )
Green Salad
Olive Oil -1 tbsp
Vinegar- 1 tbsp
Nighttime snack
Cottage Cheese - 1 cup
AND/OR Casien(or whey if you dont have casein) protein shake in water
http://www.bodybuilding.com/store/fish.html
2-3 grams
http://www.bodybuilding.com/store/cla.html 2-3 g
Total day:
- approximately 200 grams of Protein
- Try to keep carbs below 125 grams except on refeed day
- fats as long as they’re unsaturated then you don’t need to count but try to keep saturated fat to a minimum
Protein: fish: salmon, cod, or tuna; meat: lean ground beef, lean steaks, turkey and chicken, eggs, pork, lamb; dairy: cottage cheese, greek yogurt and whey protein
Carbohydrates: oatmeal, fruits, whole grain bread, brown rice, vegetables like: corn, broccoli and green beans, bean salad-lima beans, kidney beans, soybeans and chick peas.
Fats: olive oil, almonds, peanuts(not best choice but optional if need to), avocados, and walnuts
My training is pretty intense all the time. Either its super setting or high reps. But sometimes ill go heavy as shit and take my time resting.
I do fasted morning cardio 6 days a week with 3iu of insulin(I know im going to probably kill myself), but im being watched once a week by my family Dr, which is also my next door neighbour.
Today is Arms, calves and abs. Ill post up my workout routine tonight.
