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Toronto Pro Qualifier - 14 Week Prep - Classic Physique

zombiesauce

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Apr 1, 2016
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14 weeks out from the Toronto Pro Qualifier.

It was sort of impulsive decision to jump into prep, but with how smoothly things seem to be coming along without really much effort, I thought I’d go all in and see I can accomplish. Andrew Berry will once again be calling the shots for this prep.

I figured there’d be some interest in seeing what exactly goes into getting stage ready, and so I’ll be detailing everything including my diet, training, cardio, supplements and “super supplements.” over the next few months.

These pictures are my starting point.
http://instagr.am/p/CD_l8XBlGR8/
My morning weight is 220lbs, with the cut-off weight that I need to make for my height (5’9) being 197lbs.

This should be real fun.

Training Split:
Day 1: Legs
Day 2: Chest
Day 3: Back
Day 4: Shoulders
Day 5: Legs
Day 6: Arms
Day 7: Yoga 🧘‍♂️

Cardio: no cardio machines to start. The goal is 10k steps a day which I am tracking using my Fitbit Versa 2 (just picked this thing up, I love it!)

Diet: Andrew structured my diet to be very similar to what I’d already been eating. Essentially the same food sources, just measured out and consistent now. We’re cycling between 3 low days and 1 high day.

Low day:
M1: 250g fat free greek yogurt, 1 scoop whey isolate, 100g blueberries, 28g almonds
M2: 8oz chicken, 2 tbsp olive oil/mac nut oil, greens
M3: 8oz chicken, 2 tbsp olive oil/mac nut oil, greens
Intra: 50g carbs, 20g EAAs
M4: 60g cream of rice, 2 scoops whey
M5: 6oz chicken, 2 whole eggs, 1 cup greens
M6: 60g cream of rice, 2 scoops whey

High day:
M1: 250g fat free greek yogurt, 1 scoop whey isolate, 100g blueberries, 45g cream of rice
M2: 8oz chicken, 2 tbsp olive oil/mac nut oil, greens, 3/4c jasmine rice
M3: 8oz chicken, 2 tbsp olive oil/mac nut oil, greens, 3/4c jasmine rice
Intra: 50g carbs, 20g EAAs
M4: 60g cream of rice, 2 scoops whey
M5: 6oz chicken, 2 whole eggs, 1 cup greens, 3/4c jasmine rice
M6: 60g cream of rice, 2 scoops whey

Supplements:

On an empty stomach:
– Shake (ACV + organic lemon juice + organic cranberry juice + glutamine)
– Citrus Bergamot
– NAC
– Rhodiola
– L-Theanine

With Meal 1:
– Vitamin D
– Vitamin K2
– Vitamin C
– Vitamin B Complex
– Astragalus
– Ubiqionol
– Curcumin
– Ashwaghanda KSM-66
– Zinc
– Magnesium
– Super digestive enzymes
– Berberine

Pre-Training:
– Creatine monohydrate
– Citrulline malate
– @ascensionlabs preworkout
– 10mg cialis

AAS:
For the past two months. I’ve been on a trt dose of 150mg test a week with 50mg proviron daily.

I’ve just now started on:

100mg Test-E ED
50mg NPP ED
50mg Primo ED

I'm eager to share this process with you all and to see just how far I can push myself over the next few months.
 

zombiesauce

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Apr 1, 2016
Messages
137
13 weeks out. 217.6lbs here, down 2.4lbs since last week. No changes to anything really apart from adding in 3iu hgh postworkout and 2cc Inj L-Carnitine pre-training.

Things are off to a great start and it's only going to get better from here.

 

zombiesauce

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Apr 1, 2016
Messages
137
Update.

It's definitely a little surprising to see how quickly I've been progressing considering the fact that there haven't been any changes at all since the start of prep. I'm enjoying the hell out of the process and am honestly feeling the best I have ever felt in a prep. I'm still not doing any cardio at all just yet either; life is good.

I'm sure this phase won't last for long, I'm not-so-eagerly anticipating the day when I wake up feeling like I got hit by a truck. No matter how "easy" of a prep you have, there's really no getting around the perpetual shittiness of being at extremely low body fat levels.

11 weeks out
Weight this morning: 213.2lbs
Cut off weight: 197lbs










 

b-boy

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Great progress!!!
 

zombiesauce

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Apr 1, 2016
Messages
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So it's been sometime since I've updated this and that's only because in the last 5 weeks since starting prep not a single thing has changed. No cardio, no reductions in food, nothing. Progress has been outstanding.

After sending these pics to Mr. Berry, we've decided on removing 30g of olive oil on my low days and adding in 3x30 min steady state every week. I actually went hypo after my first cardio session yesterday which was fun lol.
We'll likely look at switching up compounds next week.

I'll also be posing with a Classic Physique Olympian weekly going forwards. I've had just one session so far and it's obvious to me that presentation is my weakest link right now. Things are starting to get a little tougher with the energy levels and hunger but I'm excited to see how this plays out....

Weight: 211lbs
Pics: https://photos.app.goo.gl/gVaz4Q5Sqyzg4PDYA
 

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