.gif "IP Gear")
- Joined
- Sep 13, 2012
- Messages
- 342
Backround: I'm a 27 year old former power lifter, who has manged to rack up more injuries than branch warren.
I never had any crazy numbers but at my biggest 205 manged a decent big 3
Best 1 rep max:
Bench:390(raw)
Squat:515(no suit)
Deadlift:605(With straps)
My injuries(just giving some backround not make excuse for me being small):
partially torn both labrums
infraspinatus
suprasinatus in the left arm.
left triceps head,
left biceps femoris(hamstring),
partialy torn both acls(freak snowboarding accident)
and have degenerated disk disease from a football injury as a kid.
This time around it will be all bodybuilding my power-lifting days are long done. This will also hopefully be my first complete cycle.
I have attempted 3 cycles and everyone has been cut short (8 weeks the longest) due to some freak accident or lifting injury.
I have been cleared by the doctor and am the healthiest i have ever been, and i feel using johns techniques i can really make some real gains.
Goals:
My three year goal is to be 220 at sub 8% bodyfat by my 30th bday.
I am 5'10 and currently in these pics 175lbs
I have no delusions of becoming a monster in these 12 weeks alone but i feel this contest will be the extra motivation i need to keep pushing , stay healthy and stay clean(former amphetamine addict)
The goal for this contest is to put on as much size as possible and hover around 12% body fat.
In my current pics i am holding alot of water already (started my cycle on Monday) I will attach a pick of what i looked like on monday so you can see what i mean.
"cycle"
Nothing to crazy as i am a little guy my "cycle" will be as follows
750mg/week test E shots Monday , Wednesday, Friday
20mg/day Superdrol first 2 weeks (3 if i can handle it but i doubt it)
25mg/daily of mk-677
500mcg/daily bpc-157(into both labrums)
Starting week 2 i will add in 10 iu of slin 4x a week, this will be 2 weeks on 2 weeks off through the whole cycle
This is still probably too much for someone my size but hey this is my shot to go for it, it as also part of my career as i run my own training company(not making a pitch just stating my goals)
Training Split
I will be using Johns "creeping Death program" i will outline my split but obviously not what i;m doing daily as it is one of johns paid for programs.
Split:
Monday: Legs
Tuesday: Chest/Shoulders
Wednesday: Cardio/abs
Thursday: Back
Friday Cardio/abs
Saturday: Chest/shoulders(Pumping day)
Sunday: Arms
I will be doing calves 3x a week and abs 3-4x a week, cardio will be 15-20 mins of HIIT on the bike or outdoor sprints.
Diet
Macro Breakdown: workout days
30% Protien 58% carbs 12% fat
Calories 3286
247 grams of Protein
477 grams of carbs
44 of fat
Non weight days: 34% protein 38% carbs 27% fat
2786
Protein 237g
Carbs 265g
Fat: 84g
Workout day meals
Meal 1: 30g protein 30g carbs 15g fat
Meal 2:30 g protein 53g carbs 7 g fat
Meal 3: 30g protein 53g carbs 7 g fat
Meal 4: 30 g protein 53g carbs 7 g fat
Meal 5: pre workout 50 g protein 70g carbs
Intra workout: 90g carbs
Meal 6 Post 30g protien 40 g carbs
Meal 7: final meal 50g protein 90g carbs 10 g fat
Non workout days
Meal 1: 40g protein 10 g carbs 20 g fat
Meal 2: 40g protein 49g carbs 13g fat
Meal 3: 40 g protein 49g carbs 13g fat
Meal 4: 40g protein 49g carbs 13 g fat
Meal 5: 40g protein 49g carbs 13g fat
Meal 6: 40g protein 60 g carbs 13g fat
These will be my starting numbers and will be adjusted as i go.
The food choices will follow the Mountaindog guidelines
Meat: grass fed beef, elk, antelope, free range eggs, free range chicken, wild caught fish.
Fats: grass fed butter, coconut oil, organic nut butter, red palm oil
Carbs: Rice, quinoa, organic rice cakes, oats, cream of rice,granola.
Cheat meals will be on Sunday night, so i can use the extra cals for legs the next day!
That's about it!
All i want out of this is to prove to my self, i have the discipline to make it through this whole program/cycle
I feel honored to toss my name in with the monsters on this forum who i have learned so much from.
I am open to all criticism and comments along the way.
My next post will have my all my entry pics, i'm ready to grow!
I never had any crazy numbers but at my biggest 205 manged a decent big 3
Best 1 rep max:
Bench:390(raw)
Squat:515(no suit)
Deadlift:605(With straps)
My injuries(just giving some backround not make excuse for me being small):
partially torn both labrums
infraspinatus
suprasinatus in the left arm.
left triceps head,
left biceps femoris(hamstring),
partialy torn both acls(freak snowboarding accident)
and have degenerated disk disease from a football injury as a kid.
This time around it will be all bodybuilding my power-lifting days are long done. This will also hopefully be my first complete cycle.
I have attempted 3 cycles and everyone has been cut short (8 weeks the longest) due to some freak accident or lifting injury.
I have been cleared by the doctor and am the healthiest i have ever been, and i feel using johns techniques i can really make some real gains.
Goals:
My three year goal is to be 220 at sub 8% bodyfat by my 30th bday.
I am 5'10 and currently in these pics 175lbs
I have no delusions of becoming a monster in these 12 weeks alone but i feel this contest will be the extra motivation i need to keep pushing , stay healthy and stay clean(former amphetamine addict)
The goal for this contest is to put on as much size as possible and hover around 12% body fat.
In my current pics i am holding alot of water already (started my cycle on Monday) I will attach a pick of what i looked like on monday so you can see what i mean.
"cycle"
Nothing to crazy as i am a little guy my "cycle" will be as follows
750mg/week test E shots Monday , Wednesday, Friday
20mg/day Superdrol first 2 weeks (3 if i can handle it but i doubt it)
25mg/daily of mk-677
500mcg/daily bpc-157(into both labrums)
Starting week 2 i will add in 10 iu of slin 4x a week, this will be 2 weeks on 2 weeks off through the whole cycle
This is still probably too much for someone my size but hey this is my shot to go for it, it as also part of my career as i run my own training company(not making a pitch just stating my goals)
Training Split
I will be using Johns "creeping Death program" i will outline my split but obviously not what i;m doing daily as it is one of johns paid for programs.
Split:
Monday: Legs
Tuesday: Chest/Shoulders
Wednesday: Cardio/abs
Thursday: Back
Friday Cardio/abs
Saturday: Chest/shoulders(Pumping day)
Sunday: Arms
I will be doing calves 3x a week and abs 3-4x a week, cardio will be 15-20 mins of HIIT on the bike or outdoor sprints.
Diet
Macro Breakdown: workout days
30% Protien 58% carbs 12% fat
Calories 3286
247 grams of Protein
477 grams of carbs
44 of fat
Non weight days: 34% protein 38% carbs 27% fat
2786
Protein 237g
Carbs 265g
Fat: 84g
Workout day meals
Meal 1: 30g protein 30g carbs 15g fat
Meal 2:30 g protein 53g carbs 7 g fat
Meal 3: 30g protein 53g carbs 7 g fat
Meal 4: 30 g protein 53g carbs 7 g fat
Meal 5: pre workout 50 g protein 70g carbs
Intra workout: 90g carbs
Meal 6 Post 30g protien 40 g carbs
Meal 7: final meal 50g protein 90g carbs 10 g fat
Non workout days
Meal 1: 40g protein 10 g carbs 20 g fat
Meal 2: 40g protein 49g carbs 13g fat
Meal 3: 40 g protein 49g carbs 13g fat
Meal 4: 40g protein 49g carbs 13 g fat
Meal 5: 40g protein 49g carbs 13g fat
Meal 6: 40g protein 60 g carbs 13g fat
These will be my starting numbers and will be adjusted as i go.
The food choices will follow the Mountaindog guidelines
Meat: grass fed beef, elk, antelope, free range eggs, free range chicken, wild caught fish.
Fats: grass fed butter, coconut oil, organic nut butter, red palm oil
Carbs: Rice, quinoa, organic rice cakes, oats, cream of rice,granola.
Cheat meals will be on Sunday night, so i can use the extra cals for legs the next day!
That's about it!
All i want out of this is to prove to my self, i have the discipline to make it through this whole program/cycle
I feel honored to toss my name in with the monsters on this forum who i have learned so much from.
I am open to all criticism and comments along the way.
My next post will have my all my entry pics, i'm ready to grow!
Sitting at 194 atm before bed(plenty of water from the mk but still have abs) 1 more week of the superdrol if i can make it(LK3 stuff is no fucking joke) then i will be swapping that out for 10 -15 ius of slin pre w.o 2 weeks on 2 weeks off! 
