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7 weeks out/my diet and training

patk

FOUNDING Member
Registered
Joined
Jun 5, 2002
Messages
616
Hey guys, here is what my training and diet looks like at 7 weeks out. Started at 10 weeks and progress is great so far.


Starting weight was [email protected] 14% bf

Currently [email protected] 9%


Diet:

8am- 10 egg whites/2yolks, 1/2 cup oatmeal, 1 bananna, 1 scoop whey protein 20g

Post Training 10:30- 40g whey protein

11:30 - 8oz lean ground beef, 1/2 cup brown rice, 1 cup green beans

2:00 - 8 oz. Chicken breast 1 med. sweet potatoe, green beans

4:30 - 10 egg whites, 1/2 cup oatmeal

7:00 - 40g whey protein

9:00 - 8oz. chicken breast, grean beans

11:00 - Before bed, 40g whey protein


If I get hungary I eat more protein, chicken usually.


Starting Monday I will cycle my carbs from high(150-170 range)to low Mon. - Fri, lowering them a little each day to zero on Fri. Then on Sat. I will have my first and last cheat meal. Sunday will be low carbs. Then the following Monday I will reverse the cycle from low to high only up to the normal though, like 150 - 170 range. After these 2 weeks we'll determine what the rest of prep will look like.


Training:

Cardio 45 min. of moderate treadmill am and pm.


Day 1 - Chest, abs, calves

Day 2 - Hamstrings w/ light quads - 1 exercise/squats or leg press

Day 3 - Shoulders, abs

Day 4 - Arms

Day 5 - Back, calves, abs

Day 6 - Quads w/ light hamstring work, abs

Day 7 - Rest

Lifting we're doing alot of volume. Always pre exhaust the muscle being trained, then pyramid up to 1 heavy set and also doing drop sets on every other exercise usually. Training is extremely high intensity and alot of super sets.


14 week Cycle looks like this -

750mg Test Enth. week 14 - 4
300mg Prop week 14-1
400mg EQ week 14 - 8
400mg Primo week 8 - 2
150mg Tren EOD week 6 - 1
100mg Winny EOD week 6 - 1
Clen 125mcg Day 2on/2off Weeks 7-1
Cyto 100 Ed Weeks 7 -1
Arimadex .5mg EOD Week 14 - 1

Last week will add in some var, halo, anadrol, ect...... Haven't decided on Diruretics yet.

Lemme know whatcha all think, thanks and take care.


patk
 

Ivan

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Joined
Aug 22, 2002
Messages
2,047
Looks like

You know what you are doing, 'cept I would drop the T-3.
 

patk

FOUNDING Member
Registered
Joined
Jun 5, 2002
Messages
616
Yeah....the T3 @ 100 was a typo. I'm actually starting it @ 50mcg first two weeks. Third week will bump it to 75, fourth week 100, last 3 weeks 150 up to show.


patk
 

xcelbeyond

The "Elder" Mod
Kilo Klub Member
Registered
Joined
Jun 5, 2002
Messages
7,227
Just some items to ponder on supplementation (I'm still trying to get this dialed in for me - so take this with a grain of salt :) )

Fathead recently posted about stopping test for at least the last 4 weeks. I would run Primo from "contest - back" 4 or 6 weeks. I believe that you could run the 'var and halos for the last 2 weeks, but do the 'drol only on last 3 days (see wylde's post on this).

I get better results running EQ for at least 8 weeks. I just made some no-ester boldenone that I'm going to start taking tomorrow morning :D

Diet looks a little heavy on the carb end but sounds like you're modifying that well.

Keep us posted!

xcel
 

Fathead

Banned
Joined
Jun 30, 2002
Messages
357
Only a suggestion

Don't do the High/Low Theory on the carbs you suggested keep the Low Theory Monday Through Friday( Friday Being Zero) Do What you will as clean as you can on the wknd and Repeat The same process on Monday.

get Off Anadrol, drop your test 4 wks out but you can keep the primo, T3 Looks Good, Clen Looks Good, Start your HALO 4 wks out and run it at 40 to 100 all the way to the show

Throw in some Yohimbe.
 

patk

FOUNDING Member
Registered
Joined
Jun 5, 2002
Messages
616
I'm only using the anadrol the last 3 days. Halo and var I was gonna start a couple weeks out, but I guess if I drop all test at 4 weeks then I could start them then. Thank you for the suggestions.......much appreciated!:D Take care.


patk
 

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