- Joined
- Apr 1, 2016
- Messages
- 136
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.
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.
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.
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.