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supramanrs
New member
current stats...
age 31
height 5 11
weight 198
bf % 6-6.5
training for at least 10 years
would love honest criticism, comments, advice, etc...by no means do I pretend to know everything, Im just doing what works for me, and am always looking to improve...
week 16 starts Mon 3/18...show at end of week 27 (6/8/13)
latest cycle info...
wk 1-16 test cyp (250mg every 3.5 days)
wk 1-15 eq (300mg every 3.5 days)
wk 1-6 tbol (60mg ed / 3 doses)
wk 13-16 tbol (50mg ed / 3 doses)
wk 1-16 aromasin (12.5mg eod)
wk 1-16 n2guard (7 ed / 3 doses)
wk 8-16 hcgenerate (6 ed / 2 doses)
wk 13-18 n2slin (5 ed / 4 doses)
wk 15-18 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
pct...
wk 19-22 clomid (25mg ed)
wk 19-22 unleashed (6 ed wk 19/ 3 ed wk 20-22 / 3 doses)
wk 19-22 post cycle (6 ed / 3 doses)
wk 19-24 forma stanzol (10 pumps ed / 2 doses)
wk 19-24 daa powder (3g ed)
wk 19-22 keto burn (3 ed / 3 doses)
wk 19-22 n2slin (5 ed / 4 doses)
wk 20-22 osta (25mg ed)
wk 20-22 gw (20mg ed / 2 doses)
wk 22 albuterol (12mg ed / 3 doses)
wk 19-22 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
wk 22 n2burn
bridge...
wk 23-27 bridge (3ed / 3 doses)
wk 23-27 osta (25mg ed)
wk 23-27 gw (20mg ed / 2 doses)
wk 23-27 s4 (50mg ed / 2 doses / slowly increase pending sides)
wk 23-27 albuterol (12mg ed / 3 doses)
wk 23-27 hcgenerate (5 ed / 2 doses)
wk 23-27 n2slin (5 ed / 4 doses)
wk 23-27 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
wk 23-27 n2burn
mini pct...
wk 28-30 unleashed (3 ed / 3 doses)
wk 28-30 post cycle (3 ed / 3 doses)
wk 28-30 bridge (6 ed / 3 doses)
wk 28-33 daa powder (3g ed)
also taking these supps...
-whey protein (misc brands)
-ntkts preworkout / musclepharm assault preworkout (alternating every couple weeks)
-primaforce creatine monohydrate (5g -preworkout / 5g postworkout)
-primaforce glutamine (10g preworkout / 10g postworkout / 10g before bed)
-primaforce beta alanine (2g preworkout / 2g postworkout / 2g before bed)
-scivation xtend bcaas (25g intraworkout / 12.5g postworkout / 12.5g before bed)
-scivation sesamin (3 ed / 3 doses)
-scivation essential efas (6 ed / 3 doses)
-primaforce ala (300mg preworkout / 600mg postworkout)
-universal animal pak multis (2ed / 2 doses)
-universal animal flex (1 ed)
diet...
Right now my diet is around the same each day as far as macronutrients go. By my last meal I intake about 300-350g protein, 250-300g carbs, and about 50-60g fat. Proteins come from 99% fat free, boneless, skinless chicken breast, 96% lean ground hamburger, 97% lean ground turkey breast, low sodium packs of tuna, greek yogurt, egg whites, and whey protein. Carbs come from sweet potatoes, brown rice, oatmeal, bananas, and kashi cereal. Fats come from natural almonds, natural peanut butter, any misc fat in the lean meats, and unsweetened almond milk. I break my meals up so I eat every 2 hours. I usually have about 8 meals. Each meal usually has about the same amount of macronutrients, with the exception of higher carbs in the postworkout meal. I make sure to get at least 50g of fiber per day, and keep sugar as low as possible. As the show gets closer, I'll tweak my diet every now and then.
My last, and first show, was 7 months ago...in August. It was a nice learning experience. I entered the novice middleweight, weighing in at 182 at right around 5-5.5% bf. I went from weighing 216 to 182 for the show within 12 weeks. I waited a little too long to diet and really dial in my diet though. I was used to eating around 4000+ calories a day including about 600g of carbs each day. My body loves carbs. The last 3-4 weeks were tough trying to cut down. I was only eating about 1500 calories per day, and doing about 1.5 hours of cardio per day, along with lifting. My carbs were down to about 150g per day, which I know is still higher while in show prep in some cases, but low compared to what I was used to. I was losing weight too quickly, which took some muscle with it...guess you can say I learned the hard way. I ended up coming in 2nd place in my class. I had a great time and learned a lot about my body as far as nutrition and building muscle. This time will be different. After the show, I slowly upped my calorie intake each week until I was back up to around 4000, but clean this time due to the fact that I wanted to do another show soon. I weighed about 215 by the end of December, being about 4 weeks into my cycle. Since then I've slowly been tweaking my diet each week and as of today, I'm around 198 each morning at about 6-6.5% bf using the 3 point caliper test. I'm eating about 3000 calories a day still, and haven't done 1 minute of cardio yet. Basically I let my diet and nutrition since the last show do the work for me. I'm sure some cardio will start soon enough though, just not a crazy amount like last prep. I plan on entering the open light heavyweight class this time around. I will definitely be way tighter and have a noticeable amount of new muscle.
Here are a few pics from the last show...pic weight was about 187lbs. I held alot of water (beginner mistake) due to not depleting properly and continuing to drink excessive amounts...my bad
Heres a pic a weeks after the show...pic weight was about 200lbs...
*op will be updated with diet, training, etc. soon...*
age 31
height 5 11
weight 198
bf % 6-6.5
training for at least 10 years
would love honest criticism, comments, advice, etc...by no means do I pretend to know everything, Im just doing what works for me, and am always looking to improve...
week 16 starts Mon 3/18...show at end of week 27 (6/8/13)
latest cycle info...
wk 1-16 test cyp (250mg every 3.5 days)
wk 1-15 eq (300mg every 3.5 days)
wk 1-6 tbol (60mg ed / 3 doses)
wk 13-16 tbol (50mg ed / 3 doses)
wk 1-16 aromasin (12.5mg eod)
wk 1-16 n2guard (7 ed / 3 doses)
wk 8-16 hcgenerate (6 ed / 2 doses)
wk 13-18 n2slin (5 ed / 4 doses)
wk 15-18 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
pct...
wk 19-22 clomid (25mg ed)
wk 19-22 unleashed (6 ed wk 19/ 3 ed wk 20-22 / 3 doses)
wk 19-22 post cycle (6 ed / 3 doses)
wk 19-24 forma stanzol (10 pumps ed / 2 doses)
wk 19-24 daa powder (3g ed)
wk 19-22 keto burn (3 ed / 3 doses)
wk 19-22 n2slin (5 ed / 4 doses)
wk 20-22 osta (25mg ed)
wk 20-22 gw (20mg ed / 2 doses)
wk 22 albuterol (12mg ed / 3 doses)
wk 19-22 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
wk 22 n2burn
bridge...
wk 23-27 bridge (3ed / 3 doses)
wk 23-27 osta (25mg ed)
wk 23-27 gw (20mg ed / 2 doses)
wk 23-27 s4 (50mg ed / 2 doses / slowly increase pending sides)
wk 23-27 albuterol (12mg ed / 3 doses)
wk 23-27 hcgenerate (5 ed / 2 doses)
wk 23-27 n2slin (5 ed / 4 doses)
wk 23-27 gear (20 ed / 4 preworkout / 4 postworkout / 2 between meals (6))
wk 23-27 n2burn
mini pct...
wk 28-30 unleashed (3 ed / 3 doses)
wk 28-30 post cycle (3 ed / 3 doses)
wk 28-30 bridge (6 ed / 3 doses)
wk 28-33 daa powder (3g ed)
also taking these supps...
-whey protein (misc brands)
-ntkts preworkout / musclepharm assault preworkout (alternating every couple weeks)
-primaforce creatine monohydrate (5g -preworkout / 5g postworkout)
-primaforce glutamine (10g preworkout / 10g postworkout / 10g before bed)
-primaforce beta alanine (2g preworkout / 2g postworkout / 2g before bed)
-scivation xtend bcaas (25g intraworkout / 12.5g postworkout / 12.5g before bed)
-scivation sesamin (3 ed / 3 doses)
-scivation essential efas (6 ed / 3 doses)
-primaforce ala (300mg preworkout / 600mg postworkout)
-universal animal pak multis (2ed / 2 doses)
-universal animal flex (1 ed)
diet...
Right now my diet is around the same each day as far as macronutrients go. By my last meal I intake about 300-350g protein, 250-300g carbs, and about 50-60g fat. Proteins come from 99% fat free, boneless, skinless chicken breast, 96% lean ground hamburger, 97% lean ground turkey breast, low sodium packs of tuna, greek yogurt, egg whites, and whey protein. Carbs come from sweet potatoes, brown rice, oatmeal, bananas, and kashi cereal. Fats come from natural almonds, natural peanut butter, any misc fat in the lean meats, and unsweetened almond milk. I break my meals up so I eat every 2 hours. I usually have about 8 meals. Each meal usually has about the same amount of macronutrients, with the exception of higher carbs in the postworkout meal. I make sure to get at least 50g of fiber per day, and keep sugar as low as possible. As the show gets closer, I'll tweak my diet every now and then.
My last, and first show, was 7 months ago...in August. It was a nice learning experience. I entered the novice middleweight, weighing in at 182 at right around 5-5.5% bf. I went from weighing 216 to 182 for the show within 12 weeks. I waited a little too long to diet and really dial in my diet though. I was used to eating around 4000+ calories a day including about 600g of carbs each day. My body loves carbs. The last 3-4 weeks were tough trying to cut down. I was only eating about 1500 calories per day, and doing about 1.5 hours of cardio per day, along with lifting. My carbs were down to about 150g per day, which I know is still higher while in show prep in some cases, but low compared to what I was used to. I was losing weight too quickly, which took some muscle with it...guess you can say I learned the hard way. I ended up coming in 2nd place in my class. I had a great time and learned a lot about my body as far as nutrition and building muscle. This time will be different. After the show, I slowly upped my calorie intake each week until I was back up to around 4000, but clean this time due to the fact that I wanted to do another show soon. I weighed about 215 by the end of December, being about 4 weeks into my cycle. Since then I've slowly been tweaking my diet each week and as of today, I'm around 198 each morning at about 6-6.5% bf using the 3 point caliper test. I'm eating about 3000 calories a day still, and haven't done 1 minute of cardio yet. Basically I let my diet and nutrition since the last show do the work for me. I'm sure some cardio will start soon enough though, just not a crazy amount like last prep. I plan on entering the open light heavyweight class this time around. I will definitely be way tighter and have a noticeable amount of new muscle.
Here are a few pics from the last show...pic weight was about 187lbs. I held alot of water (beginner mistake) due to not depleting properly and continuing to drink excessive amounts...my bad
Heres a pic a weeks after the show...pic weight was about 200lbs...
*op will be updated with diet, training, etc. soon...*
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