First Bodybuilding show in 16 weeks!

[StrongerOne]

Hey everyone! I need some feedback on my 16 week plan leading up to my first bodybuilding show. Please take a look below and let me know what you all think! First post will be my cycle, I will follow up with a diet plan and a training/cardio plan.

Week 16:
1500 sus
600 eq
100 Anadrol/day

Week 15:
1500 sus
600 eq
100 Anadrol/day

Week 14:
1500 sus
600 eq
100 Anadrol/day

Week 13:
1500 sus
600 eq
100 Anadrol/day

Week 12:
1500 sus
600 eq

Week 11:
1500 sus
600 eq

Week 10:
1500 sus
600 eq

Week 9:
1500 sus
600 eq

Week 8:
1500 sus
600 eq

Week 7:
1000 prop
1000 tren
1000 mast

Week 6:
1000 prop
1000 tren
1000 mast
100/day var

Week 5:
1000 prop
1000 tren
1000 mast
100/day var

Week 4:
1000 prop
1000 tren
1000 mast
50/day Winstrol (winny) depot
100/day var

Week 3:
1000 prop
1000 tren
1000 mast
50/day Winstrol (winny) depot
100/day var
20/day halo

Week 2:
1000 prop
1000 tren
1000 mast
50/day Winstrol (winny) depot
100/day var
20/day halo

Week 1:
100/day Winstrol (winny) depot
200/day var
40/day halo

I will also be doing clen on 1 off 1, and the last 2 weeks of the diet. T3 will be used the last 8 weeks as well. Letro will be my Aromatase inhibitor (AI) starting 4 weeks out at 1.25-2.5/day to really dry out.

 

[StrongerOne]

Week-Protein/Carbs/Fats/Calories
16-360/360/90/3690
15-360/360/90/3690
14-360/360/90/3690
13-360/360/90/3690
12-380/300/90/3530
11-380/300/90/3530
10-380/300/90/3530
9-380/300/90/3530
8-400/250/90/3410
7-400/250/90/3410
6-400/250/90/3410
5-400/250/90/3410
4-420/200/90/3290
3-420/200/90/3290
2-420/200/90/3290

Week 1 will be based upon my prep to that point. 100carbs a day until 4 days out. 400 carbs 3 days out. 600 carbs 2 days out. day before the show will be based upon how full I am and if I am spilling over yet or not.

 

[StrongerOne]

Cardio:
16-5x20min
15-5x20min
14-5x20min
13-5x20min
12-5x30min
11-5x30min
10-5x30min
9-5x30min
8-7x30min
7-7x30min
6-7x30min
5-7x30min
4-7x40min
3-7x40min
2-7x40min
1-none

 

[StrongerOne]

For now cardio will be done everyday but Tuesday and Friday.

Sunday
Monday-AM-Back, PM-Shoulders
Tuesday-AM-Legs/Calves
Wednesday-AM-Chest, PM-Biceps/Triceps
Thursday-AM-Back, PM-Shoulders
Friday-AM-Legs/Calves
Saturday-AM-Chest, PM-Biceps/Triceps

Back: Pullups, T-Bar Rows, Cable Rows, Lat Pulldowns, Shrugs, SLDL

Shoulders: Military Press, Dumbbell Military, Side Dumbbell, Rear Dumbbell, Front Dumbbell, Side Cable, Rear Cable

Legs/Calves:Squat, Leg Press, Hack Squat, Leg Extension ,Leg Curl, Standing Calf Raises, Seated Calf Raises

Chest: Bench Press , Incline Smith, Dumbbell Flyes, Cable Crossover, Dips

Biceps/Triceps: Barbell Curl ,Skull Crushers ,Seated Dumbbell Curl ,Dumbbbell Extensions, Concentration Curl, Pushdown, Biceps/Triceps Machine

Most heavier exercises are done for 5-6 sets of 10 reps.

 

[dnab87]

Most some pics id love to see what 1g of prop/tren does to you.

 

[StrongerOne]

What do you guys think of me running 40-50mg superdrol for 4 weeks instead of 100mg anadrol?

 

[h93]

man how big/tall bf%??? Im 245 at 11-13% and the math come out for me eat 2735cal a day(thats with the 500 deflect)
You must be HUGE!

 

[StrongerOne]

man how big/tall bf%??? Im 245 at 11-13% and the math come out for me eat 2735cal a day(thats with the 500 deflect)
You must be HUGE!

Currently I'm about 245 with about 9% bodyfat standing about 5'10" tall. Weeks 12-16 are going to be maintenance calories, but the switch to the clean foods and the added cardio in addition to the extra supplementation should lean me down a little more than I am now. I will reevaluate my body at 12 weeks out and fine tune the rest of my prep from there.

If you think I should cut calories a bit more, please let me know. Also if there is indeed a calculator that would be helpful for me to use, please post up a link.

 

[h93]

By no means am i saying cut calories, sorry if it came out that way. Just from what Ive read and was suggested was the whole LMB*15 and mine was 3235(maintence) then again if your 9% your more lean then I so that means different numbers. can you tell me how you got your calorie numbers?

 

[h93]

Most some pics id love to see what 1g of prop/tren does to you.

+1

 

[StrongerOne]

By no means am i saying cut calories, sorry if it came out that way. Just from what Ive read and was suggested was the whole LMB*15 and mine was 3235(maintence) then again if your 9% your more lean then I so that means different numbers. can you tell me how you got your calorie numbers?

That is what was recommended to me by one of my sponsors. my plan was about 200g carbs less a day which would have put me around 2800calories, but they want me to stay full.

 

[StrongerOne]

2 days out of keto. Hit 370/370/80 yesterday and about to hit the same thing today.... Vascularity is insane!

 

[3J]

nice log here... so are you doing keto as a primer or is that where your going to sit

i personally would have carb cycled... but ran a keto primer before hand..

regardless you look well organized.. good luck man!

 

[StrongerOne]

nice log here... so are you doing keto as a primer or is that where your going to sit

i personally would have carb cycled... but ran a keto primer before hand..

regardless you look well organized.. good luck man!

I did a 2 week keto to prep for the diet. I am now aiming for 360-380 carbs and protein and 75-90 fats for the next 4 weeks.

 

[StrongerOne]

By the way. I had already trained before I saw the manager of the gym, but I know him pretty well and today he told me that I look leaner than I was this time last year, when I was tested at 7.1%. Probably due to training before hand, but still if I am under 8% when I get tested next week I will be pumped!

 

[StrongerOne]

Shaved my whole body last night. legs are lean and have big veins in my right tear drop and veins all over my calfs. ill try to post some pics.

 

[dnab87]

Badass man put em up.

 

[StrongerOne]

View attachment 547477View attachment 547478View attachment 547479

 

[StrongerOne]

How am I looking for 16 weeks out?

 

[StrongerOne]

Slight change to my cycle. I got my hands on some superdrol so instead of doing 100 anadrol a day for the next 4 weeks, I will be doing 75 anadrol and 30 superdrol on training days and 50anadrol and 10 superdrol on non-training days. Also, the guy who is helping me with my prep said to hold off on the cardio for at least another 4 weeks. He thinks that I am already lean enough that dropping my calories down to 3600/day along with the aas I will be taking is enough for now. Again, I am new to this as this is my first real bodybuilding show. I have done fitness modeling in the past, when I was 17-19 years old, but never competed in bodybuilding. Therefore, any advice would be greatly appreciated.