Approved Log Health phase and rebound cycle Log

[Mr-cable]

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

 

[gar71]

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

Another good one to follow, no doubt you’ll nail this next phase @Mr-cable

 

[Mr-cable]

Another good one to follow, no doubt you’ll nail this next phase @Mr-cable

That's the plan! Just got to ride out the last bit of prep and reap the rewards of getting on stage first.

 

[Mr-cable]

Health phase not officially started yet but pretty happy to see my BP and RHR come down to some decent numbers with in a few days of dropping tren and substantially reducing stims/ fat burners. Systolic was floating between 130 -140 whilst RHR hit 80 a few times! Much happier now.

 

[the_alcatraz]

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

Health phase not officially started yet but pretty happy to see my BP and RHR come down to some decent numbers with in a few days of dropping tren and substantially reducing stims/ fat burners. Systolic was floating between 130 -140 whilst RHR hit 80 a few times! Much happier now.

legendary new log bro it will be sweet to see clean BP levels and measure your BG too

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[Mr-cable]

Yeach

legendary new log bro it will be sweet to see clean BP levels and measure your BG too

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

Hadn't thought about BG levels but can make that happen I reckon.

 

[SteveMobsterG]

I like to have stuff planned out in advance.

Everyone should. Tweak as required

 

[Grumpy1]

Congratulations on the new log will be following

 

[stevesmi]

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

@Mr-cable good job on this. The food is looking good. I'm seeing a lot of good clean options that you're doing and lots of vitamins and minerals

 

[Mr-cable]

Congratulations on the new log will be following

Cheers mate, I appreciate the follow! Will still be a week or so before this log becomes my main focus but pretty excited about a change in direction after being so focussed on comp prep for sooo long.

 

[ceo]

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

Bros, nothing wrong with a simple:
- push
- legs
- and then rotation type of split routine
as long as you keep it fun and you're not boring yourself. @Mr-cable

 

[Mr-cable]

@Mr-cable good job on this. The food is looking good. I'm seeing a lot of good clean options that you're doing and lots of vitamins and minerals

Thanks Stevesmi. I really enjoy a well balanced diet high in nutrients, it's pretty easy to accomplish actually and I look forward to each and every meal. No reason why sticking to a meal plan has to be boring, unappealing or be lacking of anything.

 

[Mr-cable]

Bros, nothing wrong with a simple:
- push
- legs
- and then rotation type of split routine
as long as you keep it fun and you're not boring yourself. @Mr-cable

Cheers mate. If you keep it fun, train hard and ensure you get enough recovery between sessions whilst slowly progressing then what else is there to worry about?

 

[ROIDDERS]

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

Wow that is a good lunch. It sounds like you like Italian food. @Mr-cable it can taste really good when it's authentic.

 

[Mr-cable]

Wow that is a good lunch. It sounds like you like Italian food. @Mr-cable it can taste really good when it's authentic.

I pretty much like all food haha. But yeah Italian inspired, that's been my go to for a while now even during prep, all I did during prep was slowly lower the cals and increase satiety by initially changing from basmati to brown rice, then subbed that out for pumpkin, as I eventually lowered the pumpkin I increased the spinach. Looking forward to getting some more rice (and more energy haha) into my life.

 

[Ulter]

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

@Mr-cable lots of different variety of the food on here. This is pretty cool stuff and a very unique dinner that you're putting together.

 

[Mr-cable]

@Mr-cable lots of different variety of the food on here. This is pretty cool stuff and a very unique dinner that you're putting together.

Cheers mate. The carrot is separate to the rest of the meal which I probably should've stated lol. I actually love munching away on a raw

 

[2Thick]

Cheers mate. The carrot is separate to the rest of the meal which I probably should've stated lol. I actually love munching away on a raw

Carrots are pretty cool. I like to chew on them as well especially if I get the munchies. They are a healthier option than snacking on something bad. @Mr-cable

 

[Mr-cable]

Carrots are pretty cool. I like to chew on them as well especially if I get the munchies. They are a healthier option than snacking on something bad. @Mr-cable

Yeah man they are actually pretty tasty, packed full of nutrients, low calorie and very low GI when uncooked, very good addition to a diet, particularly so when trying to keep calories down and satiety/volume up.

 

[ballin2504]

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

@Mr-cable nice start the log and glad to have you man

 

[Mr-cable]

@Mr-cable nice start the log and glad to have you man

Thanks @ballin2504 I appreciate that my man.

 

[Tiger Salman Khan]

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

@Mr-cable Looking forward to awesome log updates......

 

[Mr-cable]

@Mr-cable Looking forward to awesome log updates......

Cheers mate, I can't wait to get it rolling!

 

[stevesmi]

Thanks Stevesmi. I really enjoy a well balanced diet high in nutrients, it's pretty easy to accomplish actually and I look forward to each and every meal. No reason why sticking to a meal plan has to be boring, unappealing or be lacking of anything.

That's correct. I have been preaching that for years. Good quality food that is healthy can also be delicious.

 

[ceo]

Cheers mate. If you keep it fun, train hard and ensure you get enough recovery between sessions whilst slowly progressing then what else is there to worry about?

Bros, that's very true. Good point.

 

[ROIDDERS]

I pretty much like all food haha. But yeah Italian inspired, that's been my go to for a while now even during prep, all I did during prep was slowly lower the cals and increase satiety by initially changing from basmati to brown rice, then subbed that out for pumpkin, as I eventually lowered the pumpkin I increased the spinach. Looking forward to getting some more rice (and more energy haha) into my life.

That's interesting. Not a lot of people in America eat pumpkin. We usually just cut them up for Halloween.

 

[Mr-cable]

That's correct. I have been preaching that for years. Good quality food that is healthy can also be delicious.

Yeah 100% mate. I'm blown away when I see dudes have meals that are literally just chicken and plain rice and nothing else. Not hard to throw in a heap of veg, spices, herbs etc

 

[Mr-cable]

That's interesting. Not a lot of people in America eat pumpkin. We usually just cut them up for Halloween.

Haha didn't know that. I reckon it's an absolute diet Hack, good volume, low cals, high nutrients. Butternut is my favourite variation but also get Jarrahdale and Kent vareities here aswell which aren't too bad.

 

[Ulter]

Cheers mate. The carrot is separate to the rest of the meal which I probably should've stated lol. I actually love munching away on a raw

carrots are good for the eyes they say

 

[2Thick]

Yeah man they are actually pretty tasty, packed full of nutrients, low calorie and very low GI when uncooked, very good addition to a diet, particularly so when trying to keep calories down and satiety/volume up.

carrots are the best.. i like them raw or cooked

 

[Mr-cable]

Was topping up my pill dispenser for the up coming week and thought I'd grab a pic of the health and sleep supps I've been running and will continue to run (I knew I missed a couple things in my initial list)

Also have some Berberine and Astragulus on the way. I'm still planning on getting some bloodwork either late next week or early the following week, I'm very curious to see how prep has affected my numbers.

 

[the_alcatraz]

Was topping up my pill dispenser for the up coming week and thought I'd grab a pic of the health and sleep supps I've been running and will continue to run (I knew I missed a couple things in my initial list)

Also have some Berberine and Astragulus on the way. I'm still planning on getting some bloodwork either late next week or early the following week, I'm very curious to see how prep has affected my numbers.View attachment 175029

supps topped up legend!

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[stevesmi]

Yeah 100% mate. I'm blown away when I see dudes have meals that are literally just chicken and plain rice and nothing else. Not hard to throw in a heap of veg, spices, herbs etc

a good simple and healthy marinade for chicken is smoked paprika, lime, salt and pepper.

 

[Mr-cable]

a good simple and healthy marinade for chicken is smoked paprika, lime, salt and pepper.

Only thing there I haven't tried is the lime - I'll give it a go my man, thanks for the tip!

 

[Mr-cable]

supps topped up legend!

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

Yeah mate, I just set up a rolling bi monthly order on I herb, literally set and forget and it rocks up at your door just before last lot runs out.

 

[Grumpy1]

Yeah mate, I just set up a rolling bi monthly order on I herb, literally set and forget and it rocks up at your door just before last lot runs out.

Good idea

 

[stevesmi]

Only thing there I haven't tried is the lime - I'll give it a go my man, thanks for the tip!

Gotta add that lime. It’s crucial ha

 

[gar71]

Yeah mate, I just set up a rolling bi monthly order on I herb, literally set and forget and it rocks up at your door just before last lot runs out.

I herb is fantastic

 

[Ohdamn]

Was topping up my pill dispenser for the up coming week and thought I'd grab a pic of the health and sleep supps I've been running and will continue to run (I knew I missed a couple things in my initial list)

Also have some Berberine and Astragulus on the way. I'm still planning on getting some bloodwork either late next week or early the following week, I'm very curious to see how prep has affected my numbers.View attachment 175029

That’s a serious health stack, bro. Love it!

Adding Berberine and Astragalus is a smart move for glucose control and kidney support before bloods.

Keen to see those results brother

 

[Mr-cable]

That’s a serious health stack, bro. Love it!

Adding Berberine and Astragalus is a smart move for glucose control and kidney support before bloods.

Keen to see those results brother

Cheers mate, got to do everything you can to keep your bloods good if you're playing this game

 

[Mr-cable]

I herb is fantastic

Yeah they are set up quite well and some stuff is really reasonably priced.

 

[Mr-cable]

Gotta add that lime. It’s crucial ha

It'll be one of the first things I do when I fly home in a few days and do my next lot of meal prep

 

[Mr-cable]

Just posted some fresh dexa scan results in my prep log with a bit of a write up, thought I'd post them here aswell as a bit of a starting reference point for the rebound.

 

[ROIDDERS]

Haha didn't know that. I reckon it's an absolute diet Hack, good volume, low cals, high nutrients. Butternut is my favourite variation but also get Jarrahdale and Kent vareities here aswell which aren't too bad.

I've honestly never tried it lol. but seems like a good idea and good nutrition

 

[Mr-cable]

I've honestly never tried it lol. but seems like a good idea and good nutrition

Yeah man and its really versatile, lots of ways to consume

- chips/fries in air fryer
- mashed with garlic, paprika and cinnamon
- plain mashed as a base for smoothies/ninja creamis
- rice or potato substitute

One of my favourites though is pumpkin spice smoothie - pumpkin, cottage cheese, almond milk, sweetner, and a heap of cinnamon, and or mixed spice....so good.

 

[stevesmi]

It'll be one of the first things I do when I fly home in a few days and do my next lot of meal prep

let me know how you like it.

 

[Grumpy1]

Great scan results

 

[ROIDDERS]

Yeah man and its really versatile, lots of ways to consume

- chips/fries in air fryer
- mashed with garlic, paprika and cinnamon
- plain mashed as a base for smoothies/ninja creamis
- rice or potato substitute

One of my favourites though is pumpkin spice smoothie - pumpkin, cottage cheese, almond milk, sweetner, and a heap of cinnamon, and or mixed spice....so good.

i might try that soon

 

[Mr-cable]

OK so back home now after travelling and competing over the weekend so time to kick off this health/rebound phase. Currently running:

250 test 100 primo (thanks to @Buck Pharmaceuticals )
3iu GH
20MG SLU
2mg reta p/w
5mg cialis
40mg Telmisartan

No post show binging to report, basically stuck with my carb up protocol macros day of and day after the show with about an additional 50g carbs or so (just rice cakes and honey) on show day. Will be eating 252pro, 254 carb and 55fat as of today, diet will be attached below but is basically my prep diet with some additional healthy fats and carb sources.

Body weight this morning was 78.8kg which is lighter than when I flew out and was depleted despite having 5 days of higher calories since then! It may be one of those random one off weight measurements that doesnt really make sense so will see what happens over next few days before next check in with the coach, obviously at this stage I should be gaining some weight to help recovery and increase training performance etc. I am feeling way better now in terms of energy, increased cals, reduced cardio and training etc will obviously do that. Sleep has slightly improved but still far from optimal so hoping to get that sorted ASAP but thinking it's just a matter of time and bodyfat increase.

Blood pressure and HR this morning was 125/79 71, hoping to get that resting HR down a bit more by implementing some interval style cardio and probably some zone 2 stuff aswell, just did 30 mins of fasted steps this morn which was nice and easy. Anyway think that's it for now.

 

[Oths]

Havent seen Xanthan gum in a while! Reminds me of the old greg doucette protein ice-cream days

Great stuff brother will be following along

 

[Mr-cable]

Havent seen Xanthan gum in a while! Reminds me of the old greg doucette protein ice-cream days

Great stuff brother will be following along

Yeah pretty sure Greg is where I first heard about it aswell, I love the stuff, just can't use too much.

Appreciate the follow bro.