- Joined
- Jun 29, 2010
- Messages
- 371
I competed in my first show back in April, did fairly well but could have been leaner and drier. I weighed in at 193 (should have been 185) and had the biggest legs on stage, next to the overall winner (who was huge, symmetrical, and shredded). I took 3rd out 13 solely due to my legs and overall shape, the only thing keeping me from taking 2nd was conditioning. I learned a lot for that prep but came out of it severely overtrained with a host of metabolic issues. I am nearing the end of an extended training/dieting deload to get my body/mind back in order and will soon be back to pushing things hard, as my body allows. My goal is to fill out the LHW while significantly improving conditioning… which means I need to add a solid 10-15 lbs of dry weight in the next year, no easy task. In order to do this I will need to OPTIMIZE (not maximize) my training, diet, and supplementation with very little “slip-ups”.Last year I got up to 230@15%, currently 215@13% via 7 site caliper test… to reach my goal I will probably need to be 230-240 and 10-12% by the end of the year. Since everyone is always interested in the drugs, I’ll start with that…
Supps:
Currently cruising on 200mg test/deca/EQ, then moving to...
Weeks 1-4
Test e 600mg
Deca 600mg
EQ 600mg
Tbol 120mg
GH 5iu
Humalog pre/post (3x/week, dose dependent on diet)
Ipam/Mod GRF 200mcg (pre bed)
IGF-1 LR3 (pre bed, alternating with the Ipam/GRF every 10 days)
Nolva 20mg
Also taking 5-6g fish oil, 100mg DHEA, 2000mcg Vit C, and cinnamon/chromium with most carb meals.
Will run this for 4 weeks before deciding where to go. GH will likely increase, as well as test, not sure from there. Depends what I have on hand and what results I get from the first 4 weeks.
Diet:
Currently at 3k cals (binging on weekends), will be moving to 3300 cals as the base diet (only 1 cheat meal/week) with anywhere from 100-1000 cals added on training days around the peri-workout window (this will change daily based on look). Protein will stay at 350-400g, mostly from chicken/turkey/beef/eggs but also a little dairy. Carbs and fats will vary based on look and physical activity, but the total cals (minus peri-workout cals) will remain the same.
Training:
Starting at 4 days/week in a pretty standard bodypart split, with 1 recovery/cardio/feeder session each day (on top of normal training, as appropriate). Primary intensity techniques will be static holds, slow negatives, and drop sets, along with some Dennis James/MTUT style stuff. Volume will be 15-20 sets per workout, but intensity will depend on feel. Cardio will stay at 1-2 hours total per week.
Will be updating this thread at least once per week. Will occasionally do pics/vids.
Supps:
Currently cruising on 200mg test/deca/EQ, then moving to...
Weeks 1-4
Test e 600mg
Deca 600mg
EQ 600mg
Tbol 120mg
GH 5iu
Humalog pre/post (3x/week, dose dependent on diet)
Ipam/Mod GRF 200mcg (pre bed)
IGF-1 LR3 (pre bed, alternating with the Ipam/GRF every 10 days)
Nolva 20mg
Also taking 5-6g fish oil, 100mg DHEA, 2000mcg Vit C, and cinnamon/chromium with most carb meals.
Will run this for 4 weeks before deciding where to go. GH will likely increase, as well as test, not sure from there. Depends what I have on hand and what results I get from the first 4 weeks.
Diet:
Currently at 3k cals (binging on weekends), will be moving to 3300 cals as the base diet (only 1 cheat meal/week) with anywhere from 100-1000 cals added on training days around the peri-workout window (this will change daily based on look). Protein will stay at 350-400g, mostly from chicken/turkey/beef/eggs but also a little dairy. Carbs and fats will vary based on look and physical activity, but the total cals (minus peri-workout cals) will remain the same.
Training:
Starting at 4 days/week in a pretty standard bodypart split, with 1 recovery/cardio/feeder session each day (on top of normal training, as appropriate). Primary intensity techniques will be static holds, slow negatives, and drop sets, along with some Dennis James/MTUT style stuff. Volume will be 15-20 sets per workout, but intensity will depend on feel. Cardio will stay at 1-2 hours total per week.
Will be updating this thread at least once per week. Will occasionally do pics/vids.