Please Scroll Down to See Forums Below 
OK new goal, so new log.
Well actually I've still got about a week and a half of prep left but thought I'd get this new log rolling anyway, I like to have stuff planned out in advance. At this stage my plan is to take it easy the week after the comp, get a bit of a deload in and not blow out and go crazy with food. The following week I'll be in full swing with the below and will be continuing to work with @Gains Man and using @Buck Pharmaceuticals test and primo.
Plan is to get a decent rebound from the comp whilst getting all my health markers back on track. Want to get my bloodwork squeaky clean, get my blood pressure and resting heart rate to some numbers I'm a bit more comfortable with and get my sleep in a good spot. Need to get the bodyweight up a touch whilst staying relatively lean and get a bit of a deload in aswell. Plan is to drop my stims - Mirabegron, Albuterol, Nicotine and reduce Caffeine somewhat. I'm hoping to run this first phase for 6 to 8 weeks before getting bloods and assessing other factors, if I'm not where I want to be ill probably drop to true trt for a stint. I may even see if I can get some bloods straight after the show aswell, just to see how prep has hit my markers.
Health supps wise I'm going to be running
NAC
Tudca
Citrus Bergamot
Astragalus
Coq10
D3/K2
Fish oil
(I'm probably forgetting a thing or 2 here)
Meds wise
Telmisartan
Cialis
Slupp332
Reta (initially)
Gearwise
250 test
100 primo
3-5iu hgh
Cardio 3 x week - probably 2 interval sessions on assault bike and 1 x hard weighted incline walk, plus daily fasted steps.
Diet wise I'm going to bring my healthy fats back up as fats have been taken pretty low during prep. Will be focussing on Omega 3s from Sardines and Chia, and get some more olives and olive oil in, and add some nuts back in probably Almonds or Walnuts.
Will continue with a heap of fruit and veg and continue with Kim chi, sauerkraut and yoghurt for gut health and keep fibre quite high, I've been loving adding a lot of bran to my diet lately so will continue with that. Obviously carbs will come back up with getting some rice back into my diet and some more oats.
Diet plan - exact macros/ cals still to be worked out with the coach but thinking something like the below
BFAST
2 can sardines
Veg - kimchi, sauerkraut, water chestnut, asparagus
Bran
Almonds
LUNCH
Extra lean chicken mince
Passatta
Olives
Spinach
Sun dried tomato
Roasted capsicum
Rice
PRE
Weetbix
Oats
Chia
Bran
Yo pro
Whey
Berries
POST
Carisma potato
Olive oil
Chicken
Pea, corn, carrot
Mushroom
Beetroot
DINNER
Oats
Casein
Whey
Berries
Powdered peanut butter
Carrot
Training wise I'm thinking
Pull
Push
Legs
Off
Upper (minus arms)
Lower (plus arms)
Off
My lower session will be a bit lower volume in terms of legs as historically my knees and back just don't handle 2 hard sessions a week which also allows me to get a bit of arm work in when not fatigued from prior pulling/pushing work.
As mentioned I haven't discussed all the finer points with the coach yet but he is on board with the general gist of what's happening. I'm still locked in and 100% committed to my current prep but also really looking forward to the next phase- i can't wait!!
Anyway feel free to give me your thoughts, I'm particularly interested in how those who have competed have set up similar phases post show.
Cheers
Well actually I've still got about a week and a half of prep left but thought I'd get this new log rolling anyway, I like to have stuff planned out in advance. At this stage my plan is to take it easy the week after the comp, get a bit of a deload in and not blow out and go crazy with food. The following week I'll be in full swing with the below and will be continuing to work with @Gains Man and using @Buck Pharmaceuticals test and primo.
Plan is to get a decent rebound from the comp whilst getting all my health markers back on track. Want to get my bloodwork squeaky clean, get my blood pressure and resting heart rate to some numbers I'm a bit more comfortable with and get my sleep in a good spot. Need to get the bodyweight up a touch whilst staying relatively lean and get a bit of a deload in aswell. Plan is to drop my stims - Mirabegron, Albuterol, Nicotine and reduce Caffeine somewhat. I'm hoping to run this first phase for 6 to 8 weeks before getting bloods and assessing other factors, if I'm not where I want to be ill probably drop to true trt for a stint. I may even see if I can get some bloods straight after the show aswell, just to see how prep has hit my markers.
Health supps wise I'm going to be running
NAC
Tudca
Citrus Bergamot
Astragalus
Coq10
D3/K2
Fish oil
(I'm probably forgetting a thing or 2 here)
Meds wise
Telmisartan
Cialis
Slupp332
Reta (initially)
Gearwise
250 test
100 primo
3-5iu hgh
Cardio 3 x week - probably 2 interval sessions on assault bike and 1 x hard weighted incline walk, plus daily fasted steps.
Diet wise I'm going to bring my healthy fats back up as fats have been taken pretty low during prep. Will be focussing on Omega 3s from Sardines and Chia, and get some more olives and olive oil in, and add some nuts back in probably Almonds or Walnuts.
Will continue with a heap of fruit and veg and continue with Kim chi, sauerkraut and yoghurt for gut health and keep fibre quite high, I've been loving adding a lot of bran to my diet lately so will continue with that. Obviously carbs will come back up with getting some rice back into my diet and some more oats.
Diet plan - exact macros/ cals still to be worked out with the coach but thinking something like the below
BFAST
2 can sardines
Veg - kimchi, sauerkraut, water chestnut, asparagus
Bran
Almonds
LUNCH
Extra lean chicken mince
Passatta
Olives
Spinach
Sun dried tomato
Roasted capsicum
Rice
PRE
Weetbix
Oats
Chia
Bran
Yo pro
Whey
Berries
POST
Carisma potato
Olive oil
Chicken
Pea, corn, carrot
Mushroom
Beetroot
DINNER
Oats
Casein
Whey
Berries
Powdered peanut butter
Carrot
Training wise I'm thinking
Pull
Push
Legs
Off
Upper (minus arms)
Lower (plus arms)
Off
My lower session will be a bit lower volume in terms of legs as historically my knees and back just don't handle 2 hard sessions a week which also allows me to get a bit of arm work in when not fatigued from prior pulling/pushing work.
As mentioned I haven't discussed all the finer points with the coach yet but he is on board with the general gist of what's happening. I'm still locked in and 100% committed to my current prep but also really looking forward to the next phase- i can't wait!!
Anyway feel free to give me your thoughts, I'm particularly interested in how those who have competed have set up similar phases post show.
Cheers
