WE WIN THE PRO CARD!!!

[cassius]

Hello friends!

As I saw that some users were interested in the reports of my athletes, I will post some TBT's with reports of preparations that have already been made and that were successful in the condition in which the athletes presented. In some of them, we managed to conquer the dreamed PRO Card NPC. In other cases, we were champions, but the championship didn't give the PRO Card to the champion. And I also want to post about championships that my athletes put in an excellent condition on stage, but the referees preferred to give the title to other athletes (I don't want to belittle any competing athlete who competed against my athlete, on the contrary, I admire everyone who fights within this sport).

For starters, I'm going to recount the day my oldest athlete won the PRO Card NPC by competing in the 2021 NPC National Championships at Orange Country Conversion Center.

I met @personal_trainer_nando in 2015, when I was still working at a supplement store, and he came looking for me because he wanted to start competing. The only thing he had about me was a reference that I was a guy who knew about the subject lol. Poor me... I was already working hard in my studies, but I didn't have any experience in preparing an athlete, much less the knowledge I have today, both theoretical and practical. Even so, he asked for my help, and so we began our journey together.

Nando never doubted me. He never questioned me or wanted to contradict me about anything. On the contrary, he was always an open guy to try new strategies and this allowed us both to have a great knowledge about these strategies in practice and how his physique responded to each one of them. And look, there were things that worked out very well, but others not so much...

Nando was, without a doubt, one of my best training partners. Training with him always went far beyond what I imagined I was capable of.

And you know the best part? We built a great friendship, which I consider as a real brother. We always share difficult moments in our lives and we always help each other in various situations. Even with the fact that each moved to a different place, me to the south and he to the US, our relationship remained intact throughout.

Brother, thank you so much for trusting me from the beginning, even when I still didn't have any experience, let alone the knowledge I have today. You were always so much more than my athlete. This PRO CARD achievement is the least I could do for someone who has trusted me all along!

And what way to conquer that, right? Simply the biggest amateur championship in the USA, the "2021 NPC National Championships U.S.A."! It's only his second competition for the NPC. It's your second competition there in the US. This was a TOP 2 with more than 40 athletes sharing the stage with you in the same category, side by side, just behind the athlete who was overall! And I still remember when you said you were going to move to try to fulfill that dream of yours. Dude, you are a great example of determination! You arrived there with nothing and now you are among the best in the world!

And let's get back to the plan because now we're going to look for the spot for Mr. lympia!

P.S.: Photo 01 is a bad montage; photo 03 and 04 are prints of a video, considering that we still don't have official photos; photo 05 is from the TOP 1 @eric_abelon along with Nando; photo 06 is the last feedback before he goes up to the finals and photo 07 was from another feedback passed along the carb up.

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Well... I'll wait for your feedback so I can put here details of the preparation, such as what we did with the diet, with the finishing strategy and also the protocol followed throughout the preparation with all the ergogenics and dosages used. Also, please tell me if you think it would be more feasible to report this information here in the “Bodybuilding forum” area or if it would be better to report it in the “Steroid Cycle Log” area, please.

I already thank everyone who has shown interest in my work as a coach and who are already following me.

Hugs and be well everyone!


View: https://www.instagram.com/p/CXuMnMMpm9z/

 

[JesterBOB]

Great story. I especially liked about friendship, about trust. This is the main thing that gives us sports, good and great guys, who eventually become like a family.

 

[MR_Midas]

I will definitely follow the news. I am sure we are waiting for interesting stories. I look forward to especially the details of preparation, training, nutrition and so on.

 

[cassius]

Great story. I especially liked about friendship, about trust. This is the main thing that gives us sports, good and great guys, who eventually become like a family.

Yes brother. I always end up extending my professional relationship with the athletes and making great friendships. Maybe also because I do what I like and help them evolve and reach their goals. It is a mutual satisfaction of the athlete to achieve great results and, at the same time, I observe that my studies led that athlete to reach that condition and to achieve these great results.

Thanks for your message.

I will definitely follow the news. I am sure we are waiting for interesting stories. I look forward to especially the details of preparation, training, nutrition and so on.

Yes brother. I have a lot of athletes and so I will have a lot to talk about. But let's really focus on what's most important here for you to know, which is just about the diet and the protocols.

I already advance here that I don't usually give training to athletes, but only cardio. My focus of study is everything that involves nutrition and also ergogenics, that is, biochemistry, physiology and pharmacology.

So let's focus on that, okay?

I'll put here, in the next posts of this discussion, some details for you about Nando and also about this preparation.

 

[cassius]

Well... that was a relatively short preparation. I usually like longer preparations, anywhere from 16 to 20 weeks, depending on the athlete's initial condition. This is because I also prefer to have a greater margin to work with the athlete rather than having little time for cutting, needing to be more rigid with the planning and putting the athlete on a very low calorie diet, doing lots of cardio, using lots of stimulants, these which are factors that will lead the athlete to a great deal of stress, not only physical, but also mental stress. Many athletes who go through a preparation like this end up developing binge eating after competition or even give up on continuing to compete... or they will need a long time to be able to resume their focus on diet and training. It's not what I want for my athletes.

The preparation took exactly 10 weeks, that's because Nando had already competed at the end of July 2021. Right after this competition, we did a bulking, but we managed to maintain a great condition and that's why we were able to start cutting with 10 weeks to go before the competition. competition.

In this bulking phase, we ingested up to about 3570kcal/day. We did a carb cycling, where he ate 3 days with more calories and 4 days consuming fewer calories.

On high days, he consumed about 3770kcal, being 2g/kg of prot, 0.74g/kg of fat and 6.74g/kg of carbohydrates. On low days, he consumed about 3420kcal, being 2.5g/kg of prot, 0.77g/kg of fat and 5.21g/kg of carbohydrates.

After this bulking, we started cutting.

We have already reduced from an average of 3570kcal/day to around 2750kcal/day, always maintaining this cycle of calories and carbohydrates with 3 days high and 4 days low.

I'll leave below a schedule with the weeks and the average daily caloric consumption (remembering that this is the daily average, as there were 3 high days and 3 low days) and also the cardio.

Weeks 1 and 2: average of 2750kcal/day and cardio 30min/day

Weeks 3 and 4: average of 2450kcal/day and cardio 45min/day

Weeks 5 and 6: average of 2200kcal/day and cardio 75min/day

Weeks 7, 8 and 9: average of 1900kcal/day and cardio 90min/day

Protein consumption was always around 2g/kg of protein for the days of higher calorie intake, while on low days the protein consumption rose to 3g/kg.

The consumption of fat was always minimal and the rest of the calories were from carbohydrates.

His diet always consisted of 4 meals. Typically, meals contained the following foods:

Meal 1:
- Syntha 6
- Peanut Butter & Cº (Dark Chocolatey Dreams)
+
- Quaker rice cake
- Traditional fruit jelly

Meal 2:
- Lean meat (chicken, beef or tilapia)
- Salad at will
+
- Pancake Mix
- Pasteurized egg whites
- Banana

Meal 3:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil

Meal 4:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil
+
- Yogurt
- Red fruits
- Banana or other equivalent fruit

--
As calories were reduced, fat-rich foods such as olive oil and peanut butter were dropped from the plan.

It is worth mentioning that Nando has ulcerative colitis and therefore he has a high sensitivity to FODMAPs, which made his diet stick to this variety of foods.

Now with regard to steroids, I will leave below a worksheet that will make it easier for you to understand:



As you can see, the only steroid that had its dose reduced was the enan test, which went from 437.5mg/wk at weeks 1, 2 and 3 to 262.5mg/wk at weeks 4, 5, 6 and 7 He was then switched to the prop test at weeks 8 and 9 at a dosage of 210mg/wk. Primo, ace tren, oxan, masteron and stano had their doses increased. The halo stayed at the same dosage from start to finish.

I like to increase the dosages during the preparation, both because the steroids favor lipolysis more (mainly oxan, trembo and stan), as well as to increase the anti-catabolic effect, since the environment becomes more catabolic as the weeks go by. going on, due to the reduction in calories and also the increase in cardio.

As auxiliary drugs, he used only anastrozole 0.5mg as often as needed to avoid having problems with estradiol. The dosage was very low, around 0.5mg once a week. In addition, he also used Selegiline 2.5mg/eod.

Well, the post is already long and now I need to get back to work. Soon, I'll be back with the details of the final week.

I hope you like what you've seen so far. If you have any questions or opinions, feel free to leave them here.

Thanks to everyone who's been following along.

Great weekend to you all!

 

[JesterBOB]

Yes brother. I always end up extending my professional relationship with the athletes and making great friendships. Maybe also because I do what I like and help them evolve and reach their goals. It is a mutual satisfaction of the athlete to achieve great results and, at the same time, I observe that my studies led that athlete to reach that condition and to achieve these great results.

Thanks for your message

I'm sure you're right. Since any training process is based on trust. And since you have friendship and a trusting relationship with your athletes. That level of trust and work in pairs is much better. Here is the result of the work.

 

[MR_Midas]

I already advance here that I don't usually give training to athletes, but only cardio. My focus of study is everything that involves nutrition and also ergogenics, that is, biochemistry, physiology and pharmacology.

Yes, this is excellent, everything you described is extremely, extremely interesting to me.

 

[MR_Midas]

Well... that was a relatively short preparation. I usually like longer preparations, anywhere from 16 to 20 weeks, depending on the athlete's initial condition. This is because I also prefer to have a greater margin to work with the athlete rather than having little time for cutting, needing to be more rigid with the planning and putting the athlete on a very low calorie diet, doing lots of cardio, using lots of stimulants, these which are factors that will lead the athlete to a great deal of stress, not only physical, but also mental stress. Many athletes who go through a preparation like this end up developing binge eating after competition or even give up on continuing to compete... or they will need a long time to be able to resume their focus on diet and training. It's not what I want for my athletes.

The preparation took exactly 10 weeks, that's because Nando had already competed at the end of July 2021. Right after this competition, we did a bulking, but we managed to maintain a great condition and that's why we were able to start cutting with 10 weeks to go before the competition. competition.

In this bulking phase, we ingested up to about 3570kcal/day. We did a carb cycling, where he ate 3 days with more calories and 4 days consuming fewer calories.

On high days, he consumed about 3770kcal, being 2g/kg of prot, 0.74g/kg of fat and 6.74g/kg of carbohydrates. On low days, he consumed about 3420kcal, being 2.5g/kg of prot, 0.77g/kg of fat and 5.21g/kg of carbohydrates.

After this bulking, we started cutting.

We have already reduced from an average of 3570kcal/day to around 2750kcal/day, always maintaining this cycle of calories and carbohydrates with 3 days high and 4 days low.

I'll leave below a schedule with the weeks and the average daily caloric consumption (remembering that this is the daily average, as there were 3 high days and 3 low days) and also the cardio.

Weeks 1 and 2: average of 2750kcal/day and cardio 30min/day

Weeks 3 and 4: average of 2450kcal/day and cardio 45min/day

Weeks 5 and 6: average of 2200kcal/day and cardio 75min/day

Weeks 7, 8 and 9: average of 1900kcal/day and cardio 90min/day

Protein consumption was always around 2g/kg of protein for the days of higher calorie intake, while on low days the protein consumption rose to 3g/kg.

The consumption of fat was always minimal and the rest of the calories were from carbohydrates.

His diet always consisted of 4 meals. Typically, meals contained the following foods:

Meal 1:
- Syntha 6
- Peanut Butter & Cº (Dark Chocolatey Dreams)
+
- Quaker rice cake
- Traditional fruit jelly

Meal 2:
- Lean meat (chicken, beef or tilapia)
- Salad at will
+
- Pancake Mix
- Pasteurized egg whites
- Banana

Meal 3:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil

Meal 4:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil
+
- Yogurt
- Red fruits
- Banana or other equivalent fruit

--
As calories were reduced, fat-rich foods such as olive oil and peanut butter were dropped from the plan.

It is worth mentioning that Nando has ulcerative colitis and therefore he has a high sensitivity to FODMAPs, which made his diet stick to this variety of foods.

Now with regard to steroids, I will leave below a worksheet that will make it easier for you to understand:

The question is about fats, and such a small amount of fats is connected with what, I heard that less than 1g per kg of body weight is harmful for the body. heard diaposano 1.1-1.3. I would like a detailed answer on this process, thanks.

 

[MR_Midas]

Excellent post, I want to thank you again for such a detailed and valuable description.

 

[Jaxino]

Using Selegiline instead of Dostinex was really smart... Damn!! Great idea!!! I will buy it too asap.

Can you post a typical offseason?

 

[may2021]

Well... that was a relatively short preparation. I usually like longer preparations, anywhere from 16 to 20 weeks, depending on the athlete's initial condition. This is because I also prefer to have a greater margin to work with the athlete rather than having little time for cutting, needing to be more rigid with the planning and putting the athlete on a very low calorie diet, doing lots of cardio, using lots of stimulants, these which are factors that will lead the athlete to a great deal of stress, not only physical, but also mental stress. Many athletes who go through a preparation like this end up developing binge eating after competition or even give up on continuing to compete... or they will need a long time to be able to resume their focus on diet and training. It's not what I want for my athletes.

The preparation took exactly 10 weeks, that's because Nando had already competed at the end of July 2021. Right after this competition, we did a bulking, but we managed to maintain a great condition and that's why we were able to start cutting with 10 weeks to go before the competition. competition.

In this bulking phase, we ingested up to about 3570kcal/day. We did a carb cycling, where he ate 3 days with more calories and 4 days consuming fewer calories.

On high days, he consumed about 3770kcal, being 2g/kg of prot, 0.74g/kg of fat and 6.74g/kg of carbohydrates. On low days, he consumed about 3420kcal, being 2.5g/kg of prot, 0.77g/kg of fat and 5.21g/kg of carbohydrates.

After this bulking, we started cutting.

We have already reduced from an average of 3570kcal/day to around 2750kcal/day, always maintaining this cycle of calories and carbohydrates with 3 days high and 4 days low.

I'll leave below a schedule with the weeks and the average daily caloric consumption (remembering that this is the daily average, as there were 3 high days and 3 low days) and also the cardio.

Weeks 1 and 2: average of 2750kcal/day and cardio 30min/day

Weeks 3 and 4: average of 2450kcal/day and cardio 45min/day

Weeks 5 and 6: average of 2200kcal/day and cardio 75min/day

Weeks 7, 8 and 9: average of 1900kcal/day and cardio 90min/day

Protein consumption was always around 2g/kg of protein for the days of higher calorie intake, while on low days the protein consumption rose to 3g/kg.

The consumption of fat was always minimal and the rest of the calories were from carbohydrates.

His diet always consisted of 4 meals. Typically, meals contained the following foods:

Meal 1:
- Syntha 6
- Peanut Butter & Cº (Dark Chocolatey Dreams)
+
- Quaker rice cake
- Traditional fruit jelly

Meal 2:
- Lean meat (chicken, beef or tilapia)
- Salad at will
+
- Pancake Mix
- Pasteurized egg whites
- Banana

Meal 3:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil

Meal 4:
- Jasmine rice
- Lean meat (chicken, beef or tilapia)
- Salad at will
- Olive oil
+
- Yogurt
- Red fruits
- Banana or other equivalent fruit

--
As calories were reduced, fat-rich foods such as olive oil and peanut butter were dropped from the plan.

It is worth mentioning that Nando has ulcerative colitis and therefore he has a high sensitivity to FODMAPs, which made his diet stick to this variety of foods.

Now with regard to steroids, I will leave below a worksheet that will make it easier for you to understand:

View attachment 169345

As you can see, the only steroid that had its dose reduced was the enan test, which went from 437.5mg/wk at weeks 1, 2 and 3 to 262.5mg/wk at weeks 4, 5, 6 and 7 He was then switched to the prop test at weeks 8 and 9 at a dosage of 210mg/wk. Primo, ace tren, oxan, masteron and stano had their doses increased. The halo stayed at the same dosage from start to finish.

I like to increase the dosages during the preparation, both because the steroids favor lipolysis more (mainly oxan, trembo and stan), as well as to increase the anti-catabolic effect, since the environment becomes more catabolic as the weeks go by. going on, due to the reduction in calories and also the increase in cardio.

As auxiliary drugs, he used only anastrozole 0.5mg as often as needed to avoid having problems with estradiol. The dosage was very low, around 0.5mg once a week. In addition, he also used Selegiline 2.5mg/eod.

Well, the post is already long and now I need to get back to work. Soon, I'll be back with the details of the final week.

I hope you like what you've seen so far. If you have any questions or opinions, feel free to leave them here.

Thanks to everyone who's been following along.

Great weekend to you all!

Very interesting thread - especially for newbs like myself. Much appreciated

I learned one thing: At one point I was taking in WAY too many daily calories for someone my size (almost 5000 at 150lbs and 5'5")

Thanks again for the log.

 

[MR_Midas]

Very interesting thread - especially for newbs like myself. Much appreciated

I learned one thing: At one point I was taking in WAY too many daily calories for someone my size (almost 5000 at 150lbs and 5'5")

Thanks again for the log.

Wow, so many calories, I can’t eat that much when I tried to gain complex carbohydrates

 

[cassius]

@JesterBOB @MR_Midas @may2021 @Jaxino

Hello friends! Hope you all are well!

I am back! Sorry for the delay, but I've been very busy with my work, just with other preparations, which I've posted here just now. Please take a look there: Debuting at the NPC Horse Power Pro Show 2022 in an amazing way!

I'll give you more details about this preparation here and the others I've done with my athletes and that I've had great results.

Wait and I will answer them too!

 

[cassius]

I'm sure you're right. Since any training process is based on trust. And since you have friendship and a trusting relationship with your athletes. That level of trust and work in pairs is much better. Here is the result of the work.

Yes brother. Confidence is very important even more in bodybuilding, where often the athlete doesn't have a good ability to reason about what's best for him and he just needs to trust his coach.

Yes, this is excellent, everything you described is extremely, extremely interesting to me.

That's really good to know, man.

The question is about fats, and such a small amount of fats is connected with what, I heard that less than 1g per kg of body weight is harmful for the body. heard diaposano 1.1-1.3. I would like a detailed answer on this process, thanks.

A very low fat intake can be bad for those who do not use steroids and also for those who seek exclusively (or mainly) health and quality of life.

For athletes, I tend to keep the intake of fat lower so that I can increase the intake of carbohydrates more, since this macronutrient is the main supplier of energy substrate through muscle glycogen.

When you're in contest and then you need to cut calories, as those calories are reduced, the athlete's performance tends to drop. Maintaining a higher proportion of carbohydrates in this phase can be a strategy to try to maintain your performance, given that this maintenance of performance will allow the athlete to maintain more muscle mass and even be able to lose more fat due to the increase of your caloric expenditure.

In the bulking phase, I usually increase the consumption of fat, but not too much, considering that its increase, in a state of caloric surplus, can also make it easier for this fat to be stored more easily as body fat.

Remembering that, when we talk about the synthesis of hormones from the ingestion of fats, steroid users may have a lesser concern in relation to those who do not use them, given that they already have higher levels of testosterone.

Excellent post, I want to thank you again for such a detailed and valuable description.

I thank you and the others who are following interested here, man.

Using Selegiline instead of Dostinex was really smart... Damn!! Great idea!!! I will buy it too asap.

Can you post a typical offseason?

Yes bro.

Dostinex is a potent dopamine receptor agonist, while selegiline is a MAO-B.

Dostinex has a very strong binding, and because it is a membrane receptor known as a "G protein-coupled receptor", its potent interaction causes a change in the compliance of this receptor, causing its binding (and also the binding of its dopamine) no longer produce the biological response of this hormone.

Meanwhile, selegiline inhibits the degradation of the enzyme monoamine oxidade, an enzyme that breaks down dopamine, thereby causing more dopamine to be preserved.

This is certainly a better strategy to use. Dostinex should only be used as a last resort. And I still add that, for those who really use adequate doses, it will hardly be necessary to use dostinex.

As for posting about the off season, yes, I can do that.

I believe I will do this as soon as I finish posting here about this preparation.

I can already say that the athlete Nando is really off yet and the idea is to debut among the PROS only in 2023.

Very interesting thread - especially for newbs like myself. Much appreciated

I learned one thing: At one point I was taking in WAY too many daily calories for someone my size (almost 5000 at 150lbs and 5'5")

Thanks again for the log.

Glad you liked it bro.

Really, 5000kcal is a relatively high intake for most people. I can guarantee that not all my athletes reach this intake. Maybe only those that weigh over 240lbs...

When you notice that you start to add a lot of calories and your weight doesn't go up anymore, you can consider going through a period with a slightly low caloric intake, like 300 to 500 kcal below your daily expenditure. This will be good for you to readjust your metabolism and improve your insulin sensitivity. After a few weeks of doing this, you can start increasing your calorie intake again, but gradually and not all at once.

Some people are more responsive to the increase in calories, increasing their caloric expenditure by being more active. So, doing this strategy can be very useful and can make your bulking more effective and less painful, in addition to saving a little more money lol

Wow, so many calories, I can’t eat that much when I tried to gain complex carbohydrates

Yes brother.

To eat more calories, you will need to consume more simple carbohydrates, such as cornflakes, honey, raisins, juices, condensed milk, among others.

The important thing, in this case, is to use only what is necessary of these foods and still keep the diet clean as much as possible.

 

[cassius]

Well... time to talk about competition week.

Nando was weighing 189lbs. We started to deplete more the physique. For this, we used a diet with prot 240g (2.8g/kg) / fat 27.4g (0.3g/kg) / carb 135g (1.5g/kg). The foods contained in each meal are below:

Meal 1:
Jasmine Rice
Meat
salad at will
Papaya (or other equivalent fruit)

Meal 2:
Meat
salad at will

Meal 3:
Jasmine Rice
Meat
salad at will
Papaya (or other equivalent fruit)

As Nando was training after the first meal, I chose to leave a greater amount of carbohydrates in meals 1 and 3, considering that the first meal still might not be enough to provide enough energy. When an athlete is on a more hypocaloric diet, I try to concentrate greater amounts of carbohydrates in the meals before training, especially in the two or three before training. As he would eat one meal, train and then have two more meals towards the end of the day, this boiled down to consuming more carbs at meals 1 and 3.

He followed this diet from Friday 12/10 to 12/15. Meanwhile, his training was fullbody, doing about 1 to 2 exercises per muscle, being 3 sets of 8 to 12 reps, just looking to deplete more, given that he needed to hit 83kg at the weigh-in on Thursday.

The cardio was maintained at 90 minutes a day, until Wednesday. On Thursday he did just 45 minutes of fasting.

As for water, he started drinking 12 liters of water and reduced it to 6 liters on Wednesday, 3 liters on Thursday and only 200 ml at each meal on Friday (Thursday and Friday he was already in carb up)

On Thursday and Friday we enter with distilled water, 2 liters on Thursday and 1 liter on Friday. The idea here was to be able to continue helping to move the intestine, given that water restriction ends up leading to constipation. Distilled water helps a little with this.

Regarding salt, the intake started that week with 3x the amount of salt that Nando used to consume. I like to increase my salt intake qualitatively rather than quantitatively. This is because habitual consumption regulates the rate of excretion. The more sodium you consume, the more you eliminate. Therefore, there is no point in staying, at this time, regulating the amount. Unless I've done this before, but I don't. So, as I said, we increased it to 3x your usual consumption. On Wednesday, intake was similar to usual, while on Thursday it was 1/3 of the usual and on Friday it was zero.

We kept the intake of metformin 500mg before bed until one day before starting the carb up, as met can decrease the ability to absorb carbohydrates. For a fat diabetic this is great, but for an athlete who wants to fill his muscles with glycogen this is not cool lol. So we use it only during the depletion phase, seeking to further optimize insulin sensitivity, preparing the metabolism for the carb up.

We kept creatine intake at 5g/day and increased it to 30g/day (5g per meal) on Thursday and Friday. As you know, creatine helps in the synthesis of glycogen and its use in greater quantity can favor the athlete during this carb up phase.

Caffeine remained at 200mg 2x a day all the time, given that this was already the usual dose that Nando was using. In addition, caffeine, like creatine, also favors the synthesis of glycogen and its use can be very valid during the carb up.

Nando used clenbuterol in the final weeks of preparation. The maximum dose he reached was 60mcg/day. He kept that dose until Monday. Tuesday and Wednesday he used just 40mcg/day and Thursday he used just 20mcg before doing his 45-minute fasted cardio.

Nando also used yohimbine. The maximum dosage was 15mg/day. Also on Saturday of the week before the championship, he reduced it to 10mg/day and Sunday to 5mg/day. After that he didn't use it during the finishing week as yohimbine can retain some liquid and we didn't want that lol.

Throughout the week, vitamin C 1000mg 4x a day was also used, considering its antioxidant and diuretic effect.

Aldactone 100mg every day early was also used.

As for steroids, Nando used throughout the week: primo 50mg/day + tren 40mg/day + winstrol 25mg/day + halo 20mg/day + drost 100mg/day. Yes, I agree that some doses here are high, but note that this was the only time this happened during the entire preparation. All the while, Nando was using lower doses. However, during this week, given the catabolic state that the athlete is exposed to, increasing doses can provide greater support to maintain performance in training, in addition to reducing catabolism. We always need to assess the context. And besides, we're talking about an athlete who was looking for his PRO Card. We know that there are many athletes and recreational users who venture into high doses with nothing at stake.

During the carb up phase, Thursday and Friday, we did the following with the diet:

Thursday: prot 210g (2.5g/kg) / fat 25.1g (0.3g/kg) / carb 1174g (14g/kg).

On this day, Nando had 6 meals throughout the day, all containing jasmine rice, tilapia and raisins. With the second meal done, I had already noticed that he was responding very well and that he would hardly need to eat a pizza or any junk food on Friday night. And so it went, with each meal, it was noticeable how he was filling up. The pump was easy when he signaled. The veins were very apparent.

During the carb up, I asked Nando to do some stimulation on his muscles just to get blood to the muscles. This stimulus needed to be light and he couldn't feel his muscles "burn", as this would be a sign of lactate formation and, therefore, that his glycogen synthesis could be affected.

Throughout the carb up, we also use glycerin and anadrol. In addition, I also suggested the use of digestive enzymes to help with meals and simethicone to reduce the risk of flatulence.

On Friday, the macros looked like this: prot 210g (2.5g/kg) / fat 41.7g (0.5g/kg) / carb 1011g (12g/kg).

Friday was a day similar to Thursday. The change was lower carbohydrate intake and also lower water consumption (200ml per meal), in addition to zero sodium (unlike Thursday which was still a minimum).

Also, on Friday, nando consumed vodka throughout the day, giving a total of 100ml. He also consumed horsetail tea, made with distilled water.

Well, we arrived on Saturday, the day of the competition. On that day, I usually assess how the athlete is feeling, both physically and mentally. It is important to assess how digestion and intestinal function are doing. If the athlete is not able to defecate, the use of suppository may be valid, but it was not the case with nando lol.

On Saturday, the only thing Nando ate was rice cakes with dulce de leche. He ate about three meals a day, giving a total of 400g throughout the day.

He went up twice this day. The previews were at 10am and the finals and the individual performance were at 9am.

Water was consumed very little throughout the day. I asked him to signal his muscles by giving stimuli to assess his pump and vascularity. If I thought it was good, I wouldn't give it water. If I noticed that he was less full, I would ask him to drink some water.

We started with a high sodium intake from an early age. For this, he used Doritos. The increase in sodium causes an effect known as “pressure natriuresis”, causing more sodium and, consequently, water to be eliminated. It's the same reason that we get dehydrated when drinking sea water.

As the previews approached, I assessed Nando more and more frequently. The change that takes place in the physical at that moment is very rapid. It happens in a matter of a few minutes and it's amazing! It is at this time that I usually say that I “calibrate” the athlete. That's when you assess whether he needs more sodium, or more water, or vodka or some diuretic. Nando consumed little water, as I said above. His pump was good and we were trying to hold his conditioning. He didn't use vodka or any other diuretics.

Well... nando was the most conditioned on stage, but he lost because the champion had slightly bigger legs and arms, which gave his physique a better appearance. The Classic Physique category requires a physique that resembles the letter “X”. The waist needs to be as thin as possible, while the lower and upper limbs need to be well filled. Judging in this way, I believe it was fair that he was not champion.

Anyway, there's no denying how happy we were with that result. Nando was in his second competition for the NPC. The first he had been overall, in Connecticut, also last year. In the second competition, the biggest competition among amateurs in the USA, he climbed alongside more than 40 athletes, took second place and won his PRO Card.

Seriously... I, as a coach, didn't win any awards lol, but I felt like I was winning this award along with Nando. Even more when we remember when we started, more than 7 years ago. Our entire trajectory. The workouts we used to do together until we couldn't stand up anymore. All the strategies we put into practice, some of which worked and others not so much lol. Just as Nando was reaching his peak as an athlete, so was I as a coach.

Anyway... I think that's it. I hope you enjoyed this story and also this story lol.

I will be here to answer any questions you may have. Then I'll also put how Nando is currently and what we're doing right now.

I may also be reporting here more about other preparations with other great results and evolutions of my athletes.

Thank you all for your attention.

Stay safe.

 

[JesterBOB]

Yes brother. Confidence is very important even more in bodybuilding, where often the athlete doesn't have a good ability to reason about what's best for him and he just needs to trust his coach.

That's right to the point, often there is no result and it does not work. Since the athlete does not trust the coach and does not believe in his methods.

 

[JesterBOB]

@JesterBOB @MR_Midas @may2021 @Jaxino

Hello friends! Hope you all are well!

I am back! Sorry for the delay, but I've been very busy with my work, just with other preparations, which I've posted here just now. Please take a look there: Debuting at the NPC Horse Power Pro Show 2022 in an amazing way!

I'll give you more details about this preparation here and the others I've done with my athletes and that I've had great results.

Wait and I will answer them too!

Hello my friend. Glad you're back with us. And not just returned, but with great news, I will read and study.

 

[MR_Midas]

That's really good to know, man.

Continue, because we are the ones who are interested and important, I think not a few. Thanks again for sharing

 

[MR_Midas]

Yes brother. Confidence is very important even more in bodybuilding, where often the athlete doesn't have a good ability to reason about what's best for him and he just needs to trust his coach.


That's really good to know, man.


A very low fat intake can be bad for those who do not use steroids and also for those who seek exclusively (or mainly) health and quality of life.

For athletes, I tend to keep the intake of fat lower so that I can increase the intake of carbohydrates more, since this macronutrient is the main supplier of energy substrate through muscle glycogen.

When you're in contest and then you need to cut calories, as those calories are reduced, the athlete's performance tends to drop. Maintaining a higher proportion of carbohydrates in this phase can be a strategy to try to maintain your performance, given that this maintenance of performance will allow the athlete to maintain more muscle mass and even be able to lose more fat due to the increase of your caloric expenditure.

In the bulking phase, I usually increase the consumption of fat, but not too much, considering that its increase, in a state of caloric surplus, can also make it easier for this fat to be stored more easily as body fat.

Remembering that, when we talk about the synthesis of hormones from the ingestion of fats, steroid users may have a lesser concern in relation to those who do not use them, given that they already have higher levels of testosterone.


I thank you and the others who are following interested here, man.


Yes bro.

Dostinex is a potent dopamine receptor agonist, while selegiline is a MAO-B.

Dostinex has a very strong binding, and because it is a membrane receptor known as a "G protein-coupled receptor", its potent interaction causes a change in the compliance of this receptor, causing its binding (and also the binding of its dopamine) no longer produce the biological response of this hormone.

Meanwhile, selegiline inhibits the degradation of the enzyme monoamine oxidade, an enzyme that breaks down dopamine, thereby causing more dopamine to be preserved.

This is certainly a better strategy to use. Dostinex should only be used as a last resort. And I still add that, for those who really use adequate doses, it will hardly be necessary to use dostinex.

As for posting about the off season, yes, I can do that.

I believe I will do this as soon as I finish posting here about this preparation.

I can already say that the athlete Nando is really off yet and the idea is to debut among the PROS only in 2023.


Glad you liked it bro.

Really, 5000kcal is a relatively high intake for most people. I can guarantee that not all my athletes reach this intake. Maybe only those that weigh over 240lbs...

When you notice that you start to add a lot of calories and your weight doesn't go up anymore, you can consider going through a period with a slightly low caloric intake, like 300 to 500 kcal below your daily expenditure. This will be good for you to readjust your metabolism and improve your insulin sensitivity. After a few weeks of doing this, you can start increasing your calorie intake again, but gradually and not all at once.

Some people are more responsive to the increase in calories, increasing their caloric expenditure by being more active. So, doing this strategy can be very useful and can make your bulking more effective and less painful, in addition to saving a little more money lol


Yes brother.

To eat more calories, you will need to consume more simple carbohydrates, such as cornflakes, honey, raisins, juices, condensed milk, among others.

The important thing, in this case, is to use only what is necessary of these foods and still keep the diet clean as much as possible.

The problem is that when I add simple carbs and I start to get flooded with water, I gain more fat than meat and the form immediately looks worse.

 

[Hightower]

Well... time to talk about competition week.

Nando was weighing 189lbs. We started to deplete more the physique. For this, we used a diet with prot 240g (2.8g/kg) / fat 27.4g (0.3g/kg) / carb 135g (1.5g/kg). The foods contained in each meal are below:

Meal 1:
Jasmine Rice
Meat
salad at will
Papaya (or other equivalent fruit)

Meal 2:
Meat
salad at will

Meal 3:
Jasmine Rice
Meat
salad at will
Papaya (or other equivalent fruit)

As Nando was training after the first meal, I chose to leave a greater amount of carbohydrates in meals 1 and 3, considering that the first meal still might not be enough to provide enough energy. When an athlete is on a more hypocaloric diet, I try to concentrate greater amounts of carbohydrates in the meals before training, especially in the two or three before training. As he would eat one meal, train and then have two more meals towards the end of the day, this boiled down to consuming more carbs at meals 1 and 3.

He followed this diet from Friday 12/10 to 12/15. Meanwhile, his training was fullbody, doing about 1 to 2 exercises per muscle, being 3 sets of 8 to 12 reps, just looking to deplete more, given that he needed to hit 83kg at the weigh-in on Thursday.

The cardio was maintained at 90 minutes a day, until Wednesday. On Thursday he did just 45 minutes of fasting.

As for water, he started drinking 12 liters of water and reduced it to 6 liters on Wednesday, 3 liters on Thursday and only 200 ml at each meal on Friday (Thursday and Friday he was already in carb up)

On Thursday and Friday we enter with distilled water, 2 liters on Thursday and 1 liter on Friday. The idea here was to be able to continue helping to move the intestine, given that water restriction ends up leading to constipation. Distilled water helps a little with this.

Regarding salt, the intake started that week with 3x the amount of salt that Nando used to consume. I like to increase my salt intake qualitatively rather than quantitatively. This is because habitual consumption regulates the rate of excretion. The more sodium you consume, the more you eliminate. Therefore, there is no point in staying, at this time, regulating the amount. Unless I've done this before, but I don't. So, as I said, we increased it to 3x your usual consumption. On Wednesday, intake was similar to usual, while on Thursday it was 1/3 of the usual and on Friday it was zero.

We kept the intake of metformin 500mg before bed until one day before starting the carb up, as met can decrease the ability to absorb carbohydrates. For a fat diabetic this is great, but for an athlete who wants to fill his muscles with glycogen this is not cool lol. So we use it only during the depletion phase, seeking to further optimize insulin sensitivity, preparing the metabolism for the carb up.

We kept creatine intake at 5g/day and increased it to 30g/day (5g per meal) on Thursday and Friday. As you know, creatine helps in the synthesis of glycogen and its use in greater quantity can favor the athlete during this carb up phase.

Caffeine remained at 200mg 2x a day all the time, given that this was already the usual dose that Nando was using. In addition, caffeine, like creatine, also favors the synthesis of glycogen and its use can be very valid during the carb up.

Nando used clenbuterol in the final weeks of preparation. The maximum dose he reached was 60mcg/day. He kept that dose until Monday. Tuesday and Wednesday he used just 40mcg/day and Thursday he used just 20mcg before doing his 45-minute fasted cardio.

Nando also used yohimbine. The maximum dosage was 15mg/day. Also on Saturday of the week before the championship, he reduced it to 10mg/day and Sunday to 5mg/day. After that he didn't use it during the finishing week as yohimbine can retain some liquid and we didn't want that lol.

Throughout the week, vitamin C 1000mg 4x a day was also used, considering its antioxidant and diuretic effect.

Aldactone 100mg every day early was also used.

As for steroids, Nando used throughout the week: primo 50mg/day + tren 40mg/day + winstrol 25mg/day + halo 20mg/day + drost 100mg/day. Yes, I agree that some doses here are high, but note that this was the only time this happened during the entire preparation. All the while, Nando was using lower doses. However, during this week, given the catabolic state that the athlete is exposed to, increasing doses can provide greater support to maintain performance in training, in addition to reducing catabolism. We always need to assess the context. And besides, we're talking about an athlete who was looking for his PRO Card. We know that there are many athletes and recreational users who venture into high doses with nothing at stake.

During the carb up phase, Thursday and Friday, we did the following with the diet:

Thursday: prot 210g (2.5g/kg) / fat 25.1g (0.3g/kg) / carb 1174g (14g/kg).

On this day, Nando had 6 meals throughout the day, all containing jasmine rice, tilapia and raisins. With the second meal done, I had already noticed that he was responding very well and that he would hardly need to eat a pizza or any junk food on Friday night. And so it went, with each meal, it was noticeable how he was filling up. The pump was easy when he signaled. The veins were very apparent.

During the carb up, I asked Nando to do some stimulation on his muscles just to get blood to the muscles. This stimulus needed to be light and he couldn't feel his muscles "burn", as this would be a sign of lactate formation and, therefore, that his glycogen synthesis could be affected.

Throughout the carb up, we also use glycerin and anadrol. In addition, I also suggested the use of digestive enzymes to help with meals and simethicone to reduce the risk of flatulence.

On Friday, the macros looked like this: prot 210g (2.5g/kg) / fat 41.7g (0.5g/kg) / carb 1011g (12g/kg).

Friday was a day similar to Thursday. The change was lower carbohydrate intake and also lower water consumption (200ml per meal), in addition to zero sodium (unlike Thursday which was still a minimum).

Also, on Friday, nando consumed vodka throughout the day, giving a total of 100ml. He also consumed horsetail tea, made with distilled water.

Well, we arrived on Saturday, the day of the competition. On that day, I usually assess how the athlete is feeling, both physically and mentally. It is important to assess how digestion and intestinal function are doing. If the athlete is not able to defecate, the use of suppository may be valid, but it was not the case with nando lol.

On Saturday, the only thing Nando ate was rice cakes with dulce de leche. He ate about three meals a day, giving a total of 400g throughout the day.

He went up twice this day. The previews were at 10am and the finals and the individual performance were at 9am.

Water was consumed very little throughout the day. I asked him to signal his muscles by giving stimuli to assess his pump and vascularity. If I thought it was good, I wouldn't give it water. If I noticed that he was less full, I would ask him to drink some water.

We started with a high sodium intake from an early age. For this, he used Doritos. The increase in sodium causes an effect known as “pressure natriuresis”, causing more sodium and, consequently, water to be eliminated. It's the same reason that we get dehydrated when drinking sea water.

As the previews approached, I assessed Nando more and more frequently. The change that takes place in the physical at that moment is very rapid. It happens in a matter of a few minutes and it's amazing! It is at this time that I usually say that I “calibrate” the athlete. That's when you assess whether he needs more sodium, or more water, or vodka or some diuretic. Nando consumed little water, as I said above. His pump was good and we were trying to hold his conditioning. He didn't use vodka or any other diuretics.

Well... nando was the most conditioned on stage, but he lost because the champion had slightly bigger legs and arms, which gave his physique a better appearance. The Classic Physique category requires a physique that resembles the letter “X”. The waist needs to be as thin as possible, while the lower and upper limbs need to be well filled. Judging in this way, I believe it was fair that he was not champion.

Anyway, there's no denying how happy we were with that result. Nando was in his second competition for the NPC. The first he had been overall, in Connecticut, also last year. In the second competition, the biggest competition among amateurs in the USA, he climbed alongside more than 40 athletes, took second place and won his PRO Card.

Seriously... I, as a coach, didn't win any awards lol, but I felt like I was winning this award along with Nando. Even more when we remember when we started, more than 7 years ago. Our entire trajectory. The workouts we used to do together until we couldn't stand up anymore. All the strategies we put into practice, some of which worked and others not so much lol. Just as Nando was reaching his peak as an athlete, so was I as a coach.

Anyway... I think that's it. I hope you enjoyed this story and also this story lol.

I will be here to answer any questions you may have. Then I'll also put how Nando is currently and what we're doing right now.

I may also be reporting here more about other preparations with other great results and evolutions of my athletes.

Thank you all for your attention.

Stay safe.

Thanks for the detailed description, I really liked it. For me it was new the more sodium you take, the more it is released. Thought a lot of sodium causes a lot of water retention and stress on the kidneys.