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Hey ProMuscle,
First off I just want to say that this isnt really my first post...What I want to do here is detail how I got back to competing after a 4 year layoff from the stage...I actully have been a member of this board for about 3 years now..I have posted pics, a few times and have posted many times...But, here I wanted to give you my detail plan to get back on stage, which will be very soon...So for now I will give you the first 4 weeks of my prep...I actully dieted about 16 weeks for this show..I did everything on my own...My own diet, supplements and drug program...
First lets start with the diet...I will probably get some bashing from some of the guys on here..But, I do have a pretty fast metabolism...My starting weight was about 265 at well a pretty bulked up 15-17% percent...(Im guessing here) My waist was huge probably 42 inches or so...Im 5-10 1/2, so you can see I had my work cut out for me...
What I started with on my diet was this...Higher carbs on training days (I did 4 training sessions each week) and lower on my off days...So my days at this point looked like this...
Meal
1 - 3 scp. Whey Isolate, 3 packets of flavored oatmeal ( 2 packets on low days)
2 - 3 scp. Whey Isolate, 2 scp.Vartigo/ mixed in water (1 scp. Vartigo on low days)
3 - 10oz. Sirlon Steak w/ 1 boil in bag Flavored Rice (1/2 bag on low days)
4 - 3 scp. Whey Isolate, 2 scp. Vartigo (1 scp. Vartigo on low days)
5 - 10oz. Chicken Breast w/ 1 boil in bag Flavored Rice) (1/2 bag on low days)
6 - (at perkins restraunt) 6 egg beaters, mixed with veges and ham, 2 slices on Wheat toast (dry) (same on low days)
thats my diet for the first 4 weeks of this phase...And yes, I ate out almost every day on this diet...I had a cheat meal at this phase on saturdays (training day, post workout)...
Now on to cardio...
Week
16 - 30mins (treadmill at 7.5 incline at 2 miles an hour)
15 - 35mins (same as above)
14 - 40mins (same as above)
13 - 45mins (same as above)
Cardio was done at low intensity and I like to do longer sessions instead of all out high intensity sessions...Also, I did it first thing in the morning...
Now on to the drug program- I didnt really do much cycles in the past year, so I thought my receptors were ready to go, and didnt do as much in the past...Right now, at this point it was pretty basic...
Supertest 250 (powerline) 750mg's week (250mg 3x week)
EQ (powerline) 300mg's week (100mg 3x week)
Deca 300 (powerline) 450mg's week (150mg 3x week)
GH 3iu's (6on 1off)
Arimadex .5mg EOD
No slin, T3 or clen yet...Things will change up in the next phase as I will focus on more fat burning...Then the clen, T3 will enter the picture to help with the fat burning...For now I just focused on the diet and cardio to do most of the work...
Supplements-
Multi Vit/Min packets
Whey Isolate (as you can see I used this alot)
L-Glutimine (30 grams a day)
Creatine Ester (10 grams a day)
ECA product (just pre workout for now)
Vartigo (carb supplement)
BCAA's (pre workout and post workout)
Nothing special but I felt these products do work, so thats why I used them...Havnt really tried on these new products (NO2,muscletech stuff, ect,ect) I usually wait until the pricese go down before I try a new product...
Well thats all for phase one, if I think of something else or find something in my notes I will put it in my next post...If you like to see this stuff let me know and in a day or two I will post phase 2 of my program...
Nasser
First off I just want to say that this isnt really my first post...What I want to do here is detail how I got back to competing after a 4 year layoff from the stage...I actully have been a member of this board for about 3 years now..I have posted pics, a few times and have posted many times...But, here I wanted to give you my detail plan to get back on stage, which will be very soon...So for now I will give you the first 4 weeks of my prep...I actully dieted about 16 weeks for this show..I did everything on my own...My own diet, supplements and drug program...
First lets start with the diet...I will probably get some bashing from some of the guys on here..But, I do have a pretty fast metabolism...My starting weight was about 265 at well a pretty bulked up 15-17% percent...(Im guessing here) My waist was huge probably 42 inches or so...Im 5-10 1/2, so you can see I had my work cut out for me...
What I started with on my diet was this...Higher carbs on training days (I did 4 training sessions each week) and lower on my off days...So my days at this point looked like this...
Meal
1 - 3 scp. Whey Isolate, 3 packets of flavored oatmeal ( 2 packets on low days)
2 - 3 scp. Whey Isolate, 2 scp.Vartigo/ mixed in water (1 scp. Vartigo on low days)
3 - 10oz. Sirlon Steak w/ 1 boil in bag Flavored Rice (1/2 bag on low days)
4 - 3 scp. Whey Isolate, 2 scp. Vartigo (1 scp. Vartigo on low days)
5 - 10oz. Chicken Breast w/ 1 boil in bag Flavored Rice) (1/2 bag on low days)
6 - (at perkins restraunt) 6 egg beaters, mixed with veges and ham, 2 slices on Wheat toast (dry) (same on low days)
thats my diet for the first 4 weeks of this phase...And yes, I ate out almost every day on this diet...I had a cheat meal at this phase on saturdays (training day, post workout)...
Now on to cardio...
Week
16 - 30mins (treadmill at 7.5 incline at 2 miles an hour)
15 - 35mins (same as above)
14 - 40mins (same as above)
13 - 45mins (same as above)
Cardio was done at low intensity and I like to do longer sessions instead of all out high intensity sessions...Also, I did it first thing in the morning...
Now on to the drug program- I didnt really do much cycles in the past year, so I thought my receptors were ready to go, and didnt do as much in the past...Right now, at this point it was pretty basic...
Supertest 250 (powerline) 750mg's week (250mg 3x week)
EQ (powerline) 300mg's week (100mg 3x week)
Deca 300 (powerline) 450mg's week (150mg 3x week)
GH 3iu's (6on 1off)
Arimadex .5mg EOD
No slin, T3 or clen yet...Things will change up in the next phase as I will focus on more fat burning...Then the clen, T3 will enter the picture to help with the fat burning...For now I just focused on the diet and cardio to do most of the work...
Supplements-
Multi Vit/Min packets
Whey Isolate (as you can see I used this alot)
L-Glutimine (30 grams a day)
Creatine Ester (10 grams a day)
ECA product (just pre workout for now)
Vartigo (carb supplement)
BCAA's (pre workout and post workout)
Nothing special but I felt these products do work, so thats why I used them...Havnt really tried on these new products (NO2,muscletech stuff, ect,ect) I usually wait until the pricese go down before I try a new product...
Well thats all for phase one, if I think of something else or find something in my notes I will put it in my next post...If you like to see this stuff let me know and in a day or two I will post phase 2 of my program...
Nasser
