- Joined
- Apr 1, 2016
- Messages
- 149
Hey guys!
Decided I'd start up a log here showing everything that I do for my upcoming Classic Physique show on May 26/27th to not only keep a log of my progress but hopefully to share some knowledge to anyone looking to compete or just get lean in general.
The show is going to be 11 weeks away from the time I'm writing this and I'll include weekly pictures as well as any changes to my diet and supplementation that my coach, Andrew Vu makes.
Before I get into the real meat of this log, I'll share a couple things about me. My name is Ali, I'm 21 and I'm currently in Hamilton, Ontario and am in my last semester (hopefully) at McMaster University for Commerce. I enjoy training (obviously), cooking and eating, reading books and listening to podcasts (something to do on the stepmill), and spending time with family, friends and my girlfriend (who I also train with).
All the pictures I send my coach will be here, unfiltered and in plain lighting so you guys can see clear progress.
--------------------------------------------------------------------
STARTING POINT
This is when I first started my prep and hired my coach. Was on "TRT" and eating about 2500 calories (to get rid of the holiday fat I put on) with 20min cardio post-workout prior to hiring him.
Diet (this is pretty rough, I was kind of eating whenever I felt like and eyeballed measurements)
Meal 1: 1 cup oats, 1tbsp pb, 1 scoop whey
Meal 2: 6oz chk, 1.5c rice, 1c greens
Meal 3: 6oz chk, 1.5c rice, 1c greens
Meal 4: 2 scoop whey
Meal 5: 6oz chk, 1.5c rice, 1c greens
Meal 6: 1c oats 1tbsp pb, 1 scoop whey
Cardio
20m post workout
Drugs
250mg test-e a week
Weight
206.8lbs
Pictures
Imgur: The most awesome images on the Internet
---------------------------------------------------------------------
18 WEEKS OUT
Spent 2 days in bed vomiting and having constant diarrhea. This week was pretty much a write-off in terms of progress. Still got a chance to acclimate myself to the new diet.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 8oz potato, 1c greens
Meal 6: 1 egg, 12 egg whites
Cardio
30m fasted
Drugs
500mg test a week
200mg EQ a week
.5mg arimidex ED
Weight
204lbs
Pictures
Imgur: The most awesome images on the Internet
---------------------------------------------------------------------------
17 WEEKS OUT
Diet
Same as above
Cardio
30m fasted
Drugs
500mg test a week
400mg EQ a week (up from 200mg)
.5mg arimidex ED
Weight
203lbs (-1 lb)
Pictures
Imgur: The most awesome images on the Internet
----------------------------------------------------------------------------
16 WEEKS OUT
Diet
Same as above
Cardio
30m fasted
Weight
203lbs
Pictures
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------------
15 WEEKS OUT
It's been a pretty fucked up week. Had my student house broken into, got my PC taken along with the rest of my electronics, almost all of my clothes (wtf), my gear, my supplements and a whole bunch of other shit. Stuck to the diet and cardio despite it but ended up missing a couple pins. Won't effect too much in the grand scheme of things.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 1c greens (8oz potato removed)
Meal 6: 1 egg, 12 egg whites
Cardio
45m fasted (up from 30m)
Weight
202lbs (down 1lb)
Pictures
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------
14 WEEKS OUT
Had a great week, strength and pumps were real good. Sent pics to coach this morning, thought I looked a lot better but apparently not. He told me to stop screwing around and that I need to be harder and tighter.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 1c greens
Meal 6: 12 egg whites (1 egg removed)
Cardio
30m fasted + 30m postworkout (up from 45m fasted)
Weight
200.6lbs (down 1.4lb)
Pictures
https://i.imgur.com/gudFkFU.jpg
https://i.imgur.com/1XVho9l.jpg
https://i.imgur.com/qNXx68A.jpg
------------------------------------------------------------------------
13 WEEKS OUT
No changes this week to the plan, coach says I'm "looking crazy" and am still full so I guess that means no burger this week. It seemed like the BPC-157 I've been using on my elbows has really started to do it's job, I'm going to start going real heavy on the barbell/dumbbell pressing again as opposed to the machine work that I've been doing. Glad to see that the legs are also improving week-by-week, which is no doubt due to training them every 3 days.
NO CHANGES THIS WEEK
Pictures:
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------------------
12 WEEKS OUT
Didn't get a chance to weigh in this week but I'm still sitting at around 200lbs, but getting leaner which makes me happy as it mean's I'm still growing. Gf's been commenting on the delts/traps and legs so that makes me happy. Something weird I've noticed this past week though is that my appetite is starting to go in the gutter. No idea what that might suggest but I'll mention it to Andrew next check in.
Diet
No changes
Drugs
600mg test/week
200mg EQ/week (down from 400mg)
200mg Tren-ace/week (just added)
Cardio
30m fasted + 30m postworkout (no changes)
Weight
Unknown
Pictures
https://i.imgur.com/Fzyt3Vb.jpg
https://i.imgur.com/NjvUaXV.jpg
https://i.imgur.com/f8p0TWE.jpg
------------------------------------------------------------------------
11 WEEKS OUT
Definitely gained some muscle (and water as well it looks like) somehow despite slaving away on the stepmill.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 3/4c rice, 1c greens (down from 1c rice)
Meal 3: 8oz sirloin, 1c rice (down from 1.5c rice)
Meal 4: 40g cream of rice, 50g whey (down from 80g cream of rice/1c oats)
Meal 5: 8oz flank, 1c greens
Meal 6: 12 egg whites
Cardio
45m fasted + 45m postworkout (up from 30m fasted + 30m pwo, what the fuck)
Weight
203lbs (+4lbs over past 2 weeks)
Pictures
https://i.imgur.com/IV6kofv.png
https://i.imgur.com/lTCKjfY.png
https://i.imgur.com/enAtNlB.png
https://i.imgur.com/nH4sAvw.png
https://i.imgur.com/eZ2ayp4.png
Decided I'd start up a log here showing everything that I do for my upcoming Classic Physique show on May 26/27th to not only keep a log of my progress but hopefully to share some knowledge to anyone looking to compete or just get lean in general.
The show is going to be 11 weeks away from the time I'm writing this and I'll include weekly pictures as well as any changes to my diet and supplementation that my coach, Andrew Vu makes.
Before I get into the real meat of this log, I'll share a couple things about me. My name is Ali, I'm 21 and I'm currently in Hamilton, Ontario and am in my last semester (hopefully) at McMaster University for Commerce. I enjoy training (obviously), cooking and eating, reading books and listening to podcasts (something to do on the stepmill), and spending time with family, friends and my girlfriend (who I also train with).
All the pictures I send my coach will be here, unfiltered and in plain lighting so you guys can see clear progress.
--------------------------------------------------------------------
STARTING POINT
This is when I first started my prep and hired my coach. Was on "TRT" and eating about 2500 calories (to get rid of the holiday fat I put on) with 20min cardio post-workout prior to hiring him.
Diet (this is pretty rough, I was kind of eating whenever I felt like and eyeballed measurements)
Meal 1: 1 cup oats, 1tbsp pb, 1 scoop whey
Meal 2: 6oz chk, 1.5c rice, 1c greens
Meal 3: 6oz chk, 1.5c rice, 1c greens
Meal 4: 2 scoop whey
Meal 5: 6oz chk, 1.5c rice, 1c greens
Meal 6: 1c oats 1tbsp pb, 1 scoop whey
Cardio
20m post workout
Drugs
250mg test-e a week
Weight
206.8lbs
Pictures
Imgur: The most awesome images on the Internet
---------------------------------------------------------------------
18 WEEKS OUT
Spent 2 days in bed vomiting and having constant diarrhea. This week was pretty much a write-off in terms of progress. Still got a chance to acclimate myself to the new diet.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 8oz potato, 1c greens
Meal 6: 1 egg, 12 egg whites
Cardio
30m fasted
Drugs
500mg test a week
200mg EQ a week
.5mg arimidex ED
Weight
204lbs
Pictures
Imgur: The most awesome images on the Internet
---------------------------------------------------------------------------
17 WEEKS OUT
Diet
Same as above
Cardio
30m fasted
Drugs
500mg test a week
400mg EQ a week (up from 200mg)
.5mg arimidex ED
Weight
203lbs (-1 lb)
Pictures
Imgur: The most awesome images on the Internet
----------------------------------------------------------------------------
16 WEEKS OUT
Diet
Same as above
Cardio
30m fasted
Weight
203lbs
Pictures
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------------
15 WEEKS OUT
It's been a pretty fucked up week. Had my student house broken into, got my PC taken along with the rest of my electronics, almost all of my clothes (wtf), my gear, my supplements and a whole bunch of other shit. Stuck to the diet and cardio despite it but ended up missing a couple pins. Won't effect too much in the grand scheme of things.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 1c greens (8oz potato removed)
Meal 6: 1 egg, 12 egg whites
Cardio
45m fasted (up from 30m)
Weight
202lbs (down 1lb)
Pictures
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------
14 WEEKS OUT
Had a great week, strength and pumps were real good. Sent pics to coach this morning, thought I looked a lot better but apparently not. He told me to stop screwing around and that I need to be harder and tighter.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 1c rice, 1c greens
Meal 3: 8oz sirloin, 1.5c rice
Meal 4: 1c oats, 50g whey
Meal 5: 8oz flank, 1c greens
Meal 6: 12 egg whites (1 egg removed)
Cardio
30m fasted + 30m postworkout (up from 45m fasted)
Weight
200.6lbs (down 1.4lb)
Pictures
https://i.imgur.com/gudFkFU.jpg
https://i.imgur.com/1XVho9l.jpg
https://i.imgur.com/qNXx68A.jpg
------------------------------------------------------------------------
13 WEEKS OUT
No changes this week to the plan, coach says I'm "looking crazy" and am still full so I guess that means no burger this week. It seemed like the BPC-157 I've been using on my elbows has really started to do it's job, I'm going to start going real heavy on the barbell/dumbbell pressing again as opposed to the machine work that I've been doing. Glad to see that the legs are also improving week-by-week, which is no doubt due to training them every 3 days.
NO CHANGES THIS WEEK
Pictures:
Imgur: The most awesome images on the Internet
-------------------------------------------------------------------------------
12 WEEKS OUT
Didn't get a chance to weigh in this week but I'm still sitting at around 200lbs, but getting leaner which makes me happy as it mean's I'm still growing. Gf's been commenting on the delts/traps and legs so that makes me happy. Something weird I've noticed this past week though is that my appetite is starting to go in the gutter. No idea what that might suggest but I'll mention it to Andrew next check in.
Diet
No changes
Drugs
600mg test/week
200mg EQ/week (down from 400mg)
200mg Tren-ace/week (just added)
Cardio
30m fasted + 30m postworkout (no changes)
Weight
Unknown
Pictures
https://i.imgur.com/Fzyt3Vb.jpg
https://i.imgur.com/NjvUaXV.jpg
https://i.imgur.com/f8p0TWE.jpg
------------------------------------------------------------------------
11 WEEKS OUT
Definitely gained some muscle (and water as well it looks like) somehow despite slaving away on the stepmill.
Diet
Meal 1: 2 english muffins, 2 eggs, 8 egg whites, 1/2 cup oats
Meal 2: 8oz chk, 3/4c rice, 1c greens (down from 1c rice)
Meal 3: 8oz sirloin, 1c rice (down from 1.5c rice)
Meal 4: 40g cream of rice, 50g whey (down from 80g cream of rice/1c oats)
Meal 5: 8oz flank, 1c greens
Meal 6: 12 egg whites
Cardio
45m fasted + 45m postworkout (up from 30m fasted + 30m pwo, what the fuck)
Weight
203lbs (+4lbs over past 2 weeks)
Pictures
https://i.imgur.com/IV6kofv.png
https://i.imgur.com/lTCKjfY.png
https://i.imgur.com/enAtNlB.png
https://i.imgur.com/nH4sAvw.png
https://i.imgur.com/eZ2ayp4.png
