Onk
1kg = 2.20 lbs
Hi All,
I've recently resigned from work so have 4 weeks paid "gardening" leave as my notice period expires. At the end of these 4 weeks on Sat the 8th of October, I have IFBB state titles. On Sat the 29th of Oct I then have national titles.
As I live in the southern hemisphere, it will be spring in October (spring equinox in 1 week's time).
I'm hesitant to post any photos at present as the National comp is the Asia Pacific qualifier for the US Arnolds next year...so anyone coming top 3 gets fairly well known, and my face being on a steroid board wouldn't go down well....
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Stats:
26 years old (turn 27 tomorrow)
188 cm (6'1)
94kgs (207 lbs)
TDEE = 3900 (re-calculate this every 2 weeks, remember it changes with your weight and exercise amount!)
Calories = 3600 ED
Cycle: Counting backwards, contests in week 3 and 0
Steroids:
16-0 Mast E 600mg, Tren E 600mg
16-5 Test e 600mg
6-0 var 100mg, sdrol 20mg (var @ 150mg and sdrol @ 40mg weeks of show)
AI:
16-4 and 3-1, adex @ 0.3mg EoD
contest weeks 4 and 0, letro @ 1.25mg ED
Support:
NAC @ 1200mg
UDCA @ 500mg
Diuretics:
1 tab dyazide day before show at 9pm (before bed) and then 1 tab in morning a good 45 mins b4 pre judging
Training: 3 day split
Day 1 am chest, 30 min cardio
Day 1 pm front delts and triceps
Day 2 am back, abs, cardio
Day 2 pm rear delts and biceps
Day 3 am quads and calves
Day 3 pm hams and glutes and cardio
Cardio:
Only 30 mins of walking on treadmill @ 6km/h @ 5% incline. Nothing fancy.
Goal:
Another 1-2kg to lose, had a dexa scan, and although it's the most accurate way to project bodyfat, it showed I was at 9.5% when 1kg heavier, I'd be at 8% comfortably. 1-2kg will get me in nicely conditioned. Anything less than 7% is very nice.
Peak Week:
I don't do much here, I have carb loaded, water depleted, salt loaded, junk loaded and all kinds of funky shit over the years. here's what works for me.
Water Load - I already drink 6 litres a day, I back then down to 4L ED coming into the last week, rise that up to 7L a day the DAY before the show by 5pm, then CUT it completely. I only have sips until I've completed the whole competition so I don't pass out
Carb Load - I'm an athlete and I need carbs. With a show on Saturday I'd do this
Mon - 150g carbs
Tue - 100g
Wed - 100g
Thu - 250g
Fri - 500g
Sat - matters on conditioning, but I'd do just enough, while still wanting to be hungry. I don't want to be flat, that's worst nightmare. Did this once before, won't do it again!
Post Comp:
- Best time to be gaining muscle, body is primed to grow
- Give myself max 18 hours of bingeing, mostly baked goods and mexican food
- After 18 hours, back to normal, slight surplus to my TDEE and go from there
- If I do want certain foods I was deprived of during prep, I space them out. I try to make that 1 meal a week.
I've recently resigned from work so have 4 weeks paid "gardening" leave as my notice period expires. At the end of these 4 weeks on Sat the 8th of October, I have IFBB state titles. On Sat the 29th of Oct I then have national titles.
As I live in the southern hemisphere, it will be spring in October (spring equinox in 1 week's time).
I'm hesitant to post any photos at present as the National comp is the Asia Pacific qualifier for the US Arnolds next year...so anyone coming top 3 gets fairly well known, and my face being on a steroid board wouldn't go down well....
----------------------------------
Stats:
26 years old (turn 27 tomorrow)
188 cm (6'1)
94kgs (207 lbs)
TDEE = 3900 (re-calculate this every 2 weeks, remember it changes with your weight and exercise amount!)
Calories = 3600 ED
Cycle: Counting backwards, contests in week 3 and 0
Steroids:
16-0 Mast E 600mg, Tren E 600mg
16-5 Test e 600mg
6-0 var 100mg, sdrol 20mg (var @ 150mg and sdrol @ 40mg weeks of show)
AI:
16-4 and 3-1, adex @ 0.3mg EoD
contest weeks 4 and 0, letro @ 1.25mg ED
Support:
NAC @ 1200mg
UDCA @ 500mg
Diuretics:
1 tab dyazide day before show at 9pm (before bed) and then 1 tab in morning a good 45 mins b4 pre judging
Training: 3 day split
Day 1 am chest, 30 min cardio
Day 1 pm front delts and triceps
Day 2 am back, abs, cardio
Day 2 pm rear delts and biceps
Day 3 am quads and calves
Day 3 pm hams and glutes and cardio
Cardio:
Only 30 mins of walking on treadmill @ 6km/h @ 5% incline. Nothing fancy.
Goal:
Another 1-2kg to lose, had a dexa scan, and although it's the most accurate way to project bodyfat, it showed I was at 9.5% when 1kg heavier, I'd be at 8% comfortably. 1-2kg will get me in nicely conditioned. Anything less than 7% is very nice.
Peak Week:
I don't do much here, I have carb loaded, water depleted, salt loaded, junk loaded and all kinds of funky shit over the years. here's what works for me.
Water Load - I already drink 6 litres a day, I back then down to 4L ED coming into the last week, rise that up to 7L a day the DAY before the show by 5pm, then CUT it completely. I only have sips until I've completed the whole competition so I don't pass out
Carb Load - I'm an athlete and I need carbs. With a show on Saturday I'd do this
Mon - 150g carbs
Tue - 100g
Wed - 100g
Thu - 250g
Fri - 500g
Sat - matters on conditioning, but I'd do just enough, while still wanting to be hungry. I don't want to be flat, that's worst nightmare. Did this once before, won't do it again!
Post Comp:
- Best time to be gaining muscle, body is primed to grow
- Give myself max 18 hours of bingeing, mostly baked goods and mexican food
- After 18 hours, back to normal, slight surplus to my TDEE and go from there
- If I do want certain foods I was deprived of during prep, I space them out. I try to make that 1 meal a week.
