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Pre contest log Classic Physique!

La_pantera

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Age: 33 years
length: 5'8
Weight: 86.6kg - morning weight
Competition: Classic Physique 25 feb up to 175cm
Weigh in: Max 77kg


I will update you with progress pics and weight changes and going to post my diet and cycle so everyone can follow exactly what i am doing to the point. so i am exactly 7 weeks out from the show from tomorrow and the diet start tomorrow.

Supplements: CLA, L-carnitine, Creatine, Bcaa, Taurine, leucine, whey protein, Multivitamin, ZMA, Magnesium, Vitamin C, L-arginine

Cycle beggining:

week

7-1 Trenbolone enanthate 400mg week
7-2 Sustanon 750mg week

I will start the diet by dropping my carb intake 25% from my off season diet and lowering my fat intake. 500 calorie drop

Macros
Calories: 3000
Protein: 260g - 1040 calories
Carbs: 350g - 1400 calories
Fat: 66g - 594 calories

Diet

Meal 1: 88g carbs - 43g protein
Meal 2: 43g carbs - 43g protein
Meal 3: 43g carbs - 43g protein
Meal 4: post workout: 86g carbs - 43g protein
Meal 5: 43g carbs - 43g protein
Meal 6: 43g carbs - 43g protein

Carbs: White rice, Cream of rice, oatmeal, sweet potato, potato, vitargo, whey protein
Protein: Egg white, lean ground beef, chicken breast, fish
Fat: whole eggs, Omega 3, CLA,

Pre workout: Caffeine 200mg
Intra workout: 25g vitargo - 1 scoop bcaa extend
Post workout: 40g whey protein - 25g vitargo

Fatburners: Clenbuterol, T3, ECA, yohimbine starts only when i reach a plateau

Cardio: No cardio first phase

Phase 1: drop carbs by 25%
Phase 2: 3x 30min cardio per week and
Phase 3: 3 x 45min cardio per week and carb cycling, 3 low days - 1 high day
Phase 4: drop carbs another 25%

Training: 3 days on 1 of

Let's get peeled to the bone guys. I am ready to work hard and bring the best condition to stage. :headbang: Hope you guys will enjoy my log and my progress.
 

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Flexpack215

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Great starting point!


Lead Monster Labs Rep
& Sponsored Athlete.
Flex10 in notes for 10%
 

La_pantera

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Here we go this will be my breakfast everyday phase 1 somethime oatmeal sometime cream of rice for breakfast. change around those 2

meal 1: cream of rice 105g dry + 12 egg whites, 1 cup green beans
1 multivitamin, 3 omega capsules equal sweetner, ground cinnamon

Macros: 83g carbs, 3g fat, 43g pro 574 calories
 

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Czworeczki

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Following , good luck with your prep :)
 

tenny

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have any back shots....???
 

La_pantera

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back shot.

Do you guys think hgh will make a big diffrence to use it on diet and is 7 weeks enough? wanna try to get as lean as possible.
 

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La_pantera

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Diet

Meal 1:

8 egg whites

1.5 cup of gluten free oatmeal dry

multi Vitamins


· BETWEEN MEALS 1 - 2

· 2 grams of Vitamin C

· 5000 mg of L-ARGININE

· 500 mgs of NAC (N-Acetyl-Cysteine




Meal 2: Pre workout meal

7 oz chicken or turkey - meats measured cooked

1.5 cups of white rice - rice is measured cooked

1 cup spinach



Meal 3: post workout meal

6 oz steak

1.5 cups of white rice - rice is measured cooked

1 large green salad

Digestive Enzymes


Meal 4:

7 oz chicken or 99% lean ground turkey

6 oz yams

1 cup green beans


Meal 5:

7 oz chicken

6 oz yams

1 cup green beans

Digestive Enzymes


BETWEEN MEALS 5 - 6

· 2 grams of Vitamin C

· 5000 mg of L-ARGININE

· 500 mgs of NAC (N-Acetyl-Cysteine)


Meal 6

6 egg whites + 2 whole eggs

1 cup spinach

1 scoop of Fiber

30min before bed 3 capsule ZMA


NO BREAD, NO SUGAR, NO DAIRY, NO FRUITS

French mustard 0 calorie mustard seassoning on the foods and sea salt


Pre workout: Coffee, pre workout, 2000mg CLA, 2000mg L-Carnitine
Intra workout shake: 25g vitargo, 1 scoop bcaa xtend
Post workout shake: 40g whey protein, 25g vitargo, 5g creatine, 2g Taurine, 5g leucine


Macros

Calories 3,461
Carbohydrate 353g
Fat: 54g
Protein: 293g​

following same diet as last time work perfect lots of energi in the gym and was not hungry until last 2-3 weeks of the prep. But this time i don't start as i did last time 15% bf probably around 8% i would guess at the same calorie intake as last time. I like to follow the old style of same food everyday and not if IIFYM like most prefer for me if i eat 1 cookie i want 2 and cant stop so i stay away from those foods when prepping. Coke zero and splenda is my friends :D
 
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La_pantera

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How often you think i should have a refeed day and how high should i put my carbs?

Since i am pretty lean i was considering once a week about 600g carbs on reefed day?

Chest workout waiting just had my pre workout stack.
 

tenny

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what does your leg training look like...???

for prep and offseason...
 

La_pantera

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what does your leg training look like...???

for prep and offseason...

2 session a week basically of season and prep same heavy 12-14 reps per set

can't go super heavy and squats to ass
since i have knee problem 2 surgerys from my young age when i played fotball.
 

La_pantera

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Tenny i have a question

how come so many people prep for contest never really get flat is it because the reefed days?

Last time i prepped i got really lean but never had refeeds only like 3-4 cheat meals in 12 week prep was super flat. This time i wont cut my carbs lower then 100g, last time i went 0g last 10 days i flat out to much and could not fill up.
 

Mini Truck

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LP,

It's MT, the other half of TMT.

Just from reading a little of your posts, you do drastic things trying
to achieve some magic formula especially during the critical final
phases of prep.

10 days of no carbs is just an example. Diuretics is another.

You need to seek some guidance and implement some "mock final few days"
so you know for certain what to do and more importantly what not to do.

Too much BroScience at play!

-MT



Tenny i have a question

how come so many people prep for contest never really get flat is it because the reefed days?

Last time i prepped i got really lean but never had refeeds only like 3-4 cheat meals in 12 week prep was super flat. This time i wont cut my carbs lower then 100g, last time i went 0g last 10 days i flat out to much and could not fill up.
 

La_pantera

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LP,

It's MT, the other half of TMT.

Just from reading a little of your posts, you do drastic things trying
to achieve some magic formula especially during the critical final
phases of prep.

10 days of no carbs is just an example. Diuretics is another.

You need to seek some guidance and implement some "mock final few days"
so you know for certain what to do and more importantly what not to do.

Too much BroScience at play!

-MT

Yes exactly what you saying i change around to much last 10 days by trying to deplete a already deplete body and start with those depletion workout 15-20 reps and biggest mistake was diuretic and go zero carbs.

That's why this prep i will be running a log and post updates pictures and everything that's going on in my diet and so people can have the third eye and see if i am going to flat and need a reefed day.

goal is to be ready early so can do a trial run and see instead of start stressing and doing things last week.

Aldactone is the worst diuretic since it blocks androgen. the steroids you need the last days to look full, hard and dry.

Halo, anavar, Tren, Masteron, winny...

"In order to succed you must fail so you know what not to do next time"
 
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La_pantera

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Maybe its better that put it out so people understand why i did the diuretic and how i fucked up the last week.

the professional coach i was talking about did not want to mention his name but better i tell the truth so people don't blame me for the mistakes i did. I just follow my coach's plan like they always say listen to your coach. My coach was Fakhri Mubarak he was the one put me on aldactone even with pro coach you can do wrong the last week. I was very suprised and felt very secure with him no way he would mess me up after he brought me in this condition. But i still after he told me to use aldactone i was very very worried and asked him again and again everyone say aldactone is bad and he answered because they dont how to use it.

This is his word after the contest:

Fakhri Mubarak:

Hey brother
ok going through this and trying to digest and understand what can be done better
first the last day i gave 5 meals but those should not have all been eaten before the show that is too many i did not think you would eat them all 4 and 5 would have been after stage
as far as carbs its not about eating 8000 grams of carbs you are 74kg approx all those carbs would not fill you up or even digest as you learned after the show you ate tons of junk and next day still flat
what we need to do next time is less diuretic, 1 week out was your best look , next show we cruise in and do not deplete so much so its a steady carb week as opposed to carbing up so much after depleting
this was our first show working together so learning a persons body is crucial as i can see now you are very sensitive to diuretic so next show we use much less instead of use more and more carbs

he gambled by give me diuretic when he says 1 week out you looked best. i was shocked and disappointed but what can you do things happen.

if you don't believe me can screen shot the email between us.
Even the carb up was very low. I even ask him why so little carbs coach he said i start low. but the real carbs load came morning of the show when it was to late and aldactone just blocked everything.

Fahkri is a great coach got me in best condition ever but why he peeked me like that i don't know to be honest. everyone told me no no dont touch aldacone but i followed my coach from day 1 to stage.
 

La_pantera

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Here are pics from my last show before carb up and after carbed up morning of the show.
vascularity is gone, smaller, legs holding lots of water, soft
I could not just fill up and could not get a pump no matter what i ate or did.

pics 4 days out high sodium, high water, no carbs, aldactone 12.5mg

it was until he told me start lower the water that i notice i got smaller and softer by the day.
 

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La_pantera

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What you guys think is best choice

Primo 400-500mg a week or Hgh 3-4iu a day.

heard that hgh for pre contest drug is amazing and that primo is a great pre contest drug.

never tried both of them so was thinking to choose on of them.
 

tenny

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LOL....I totally think you are completely MIND FUCKED at this point....
you are over complicating everyfuckingthing at this point....

I would suggest you DUMP all this bro science bullshit....and
get back to basics.....

its actually not that complicated....unless you are listening to 5 different
people....then I can see your dilemma.....which is what I'm saying....drop
the bullshit....and go with your gut....9.9 times out of 10, its the right way...

:cool:
 

La_pantera

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what you mean by bullshit what you refereeing to? not really understand.



LOL....I totally think you are completely MIND FUCKED at this point....
you are over complicating everyfuckingthing at this point....

I would suggest you DUMP all this bro science bullshit....and
get back to basics.....

its actually not that complicated....unless you are listening to 5 different
people....then I can see your dilemma.....which is what I'm saying....drop
the bullshit....and go with your gut....9.9 times out of 10, its the right way...

:cool:
 

La_pantera

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Time to focus on this prep and forget the last one. What happen happen just learn from the mistakes and don't do them again.

Update day 4: -2kg water

Energy: Tired but great pump in the gym
Diet: Pretty full
Sleep: Came back from work 9pm, Hit the gym at 10pm after gym ate my post workout meal and could not wait to hit the last meal before jump in bed so tired and sleepy. maybe because this prep i start at a low body fat i can feel it direct.

How long do you think guys i should wait before having my reefed day?

Hope we can help each other i open this log so we can help each other and you can follow my progress.
 
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