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Competition Prep update | 15 weeks out
Big thanks to @Corepharma for taking me on board. Always friendly and helpful with queries so big shout out!
Been working with @R. AP for some time and his training principles and overall transparent coaching style is really helped pushed me this far so huge thanks and go check him out!
Alright lads enough talk let’s get to it.
Body weight has dropped to 97.8kg following an increase in additional steps throughout the day. Unfortunately these steps are unavoidable so far and we will be monitoring the potential weight loss over the next weeks and make adjustments if needed.
Measurements are as following:
Claves: 40cm
Quads: 66cm [L] - 66.5cm [R]
Glutes: 105cm
Waist: 85cm
Chest: 119cm
Biceps: 43cm
Notes:
Now onto the fuel for the engine, Below I’ll attach some pics of my meals.
Breakfast 757cals | 44g [P]-72g [C]-28g [F]
Super Nutty Granola - 80g
Greek Yogurt - 100g
Honey - 15g
Blueberries - 100g
Avocado - 50g (55g in picture)
Whey Protein - 1 scoop
Meal 1 678 cals | 81g [P]- 98g [C]- 3g [F]
Flathead fillets - 250g
Potatoes- 80g
Jasmine rice - 70g
BBQ sauce - 15g
Heart salt - 1g
Pineapple - 100g
Meal 2 801 cals | 39g [P]- 89.2g [C]- 27.8g [F]
Turkey mince - 200g
Potatoes - 80g
Jasmine rice - 70g
BBQ sauce - 15g
Avocado- 60g
Heart salt - 1g
Pre-workout Meal 491 cals 10.4 [P]- 117.4g [C]- 3.2 [F]
1 x Large banana
Jasmine rice - 250g
Walnuts - 15g
Dinner 705 cals 64g [P]- 88g [C]- 9g [F]
Rump steak - 250g
Potatoes- 80g
Jasmine rice - 70g
Asparagus- 100g
Heart salt - 1g
Additional notes:
Scoffed Meal 1 and unfortunately didn’t snag a pic but next log will definitely not miss it, a big focus with my meals have been salt and electrolyte control as previous experience cramping from time to time mainly at the end of training sessions and posing. Significant difference since introducing of heart salt with every main meal. Also instead of 100g of beetroot i drink an all natural beetroot and celery juice but depending on source have to adjust for cals and other variables.
Supplements:
Test - 300mg/week EOD injections (Core Pharma)
Mast - 500mg/week EOD injections (Core Pharma)
Will be introducing Nolvadex for some gyno issues and Retarutide shortly also suppled by @Core Pharma.
Other supplements:
Magnesium Glycinate 300mg evenings
Zinc Picolinate 50g evenings
Berberine 1500mg ED
Astragalus 2000mg morning and afternoon
Curcumin 1000mg morning and afternoon
Vitamin K2 + D3 2000ui d3 total morning fasted
Apple cider vinegar with “the mother” 2x tablespoons Morning fasted
CoQ10 100mg morning fasted
Tried my best to make it as in depth as possible please let me know if I can make any changes or if anyone has template for a log please suggest it.
I’ve attached some Checkin photos and a few pics where @R. AP is out angling me after a training + posing session yesterday. These sessions are awesome and the pump and help with assisted reps are insane. Really look forward to it especially right before checkin.
Huge thanks again to the guys over @Corepharma in future logs I’ll make an effort to describe how I feel off their supplements. So far everything been feeling great! Recovery, sleep, energy levels and performance have all been awesome with no negative feedback.
Big thanks to @Corepharma for taking me on board. Always friendly and helpful with queries so big shout out!
Been working with @R. AP for some time and his training principles and overall transparent coaching style is really helped pushed me this far so huge thanks and go check him out!
Alright lads enough talk let’s get to it.
Body weight has dropped to 97.8kg following an increase in additional steps throughout the day. Unfortunately these steps are unavoidable so far and we will be monitoring the potential weight loss over the next weeks and make adjustments if needed.
Measurements are as following:
Claves: 40cm
Quads: 66cm [L] - 66.5cm [R]
Glutes: 105cm
Waist: 85cm
Chest: 119cm
Biceps: 43cm
Notes:
- Waist has reduced from 88cm
- Right Quad has increased slightly from 66cm from the previous week.
Now onto the fuel for the engine, Below I’ll attach some pics of my meals.
Breakfast 757cals | 44g [P]-72g [C]-28g [F]
Super Nutty Granola - 80g
Greek Yogurt - 100g
Honey - 15g
Blueberries - 100g
Avocado - 50g (55g in picture)
Whey Protein - 1 scoop
Meal 1 678 cals | 81g [P]- 98g [C]- 3g [F]
Flathead fillets - 250g
Potatoes- 80g
Jasmine rice - 70g
BBQ sauce - 15g
Heart salt - 1g
Pineapple - 100g
Meal 2 801 cals | 39g [P]- 89.2g [C]- 27.8g [F]
Turkey mince - 200g
Potatoes - 80g
Jasmine rice - 70g
BBQ sauce - 15g
Avocado- 60g
Heart salt - 1g
Pre-workout Meal 491 cals 10.4 [P]- 117.4g [C]- 3.2 [F]
1 x Large banana
Jasmine rice - 250g
Walnuts - 15g
Dinner 705 cals 64g [P]- 88g [C]- 9g [F]
Rump steak - 250g
Potatoes- 80g
Jasmine rice - 70g
Asparagus- 100g
Heart salt - 1g
Additional notes:
Scoffed Meal 1 and unfortunately didn’t snag a pic but next log will definitely not miss it, a big focus with my meals have been salt and electrolyte control as previous experience cramping from time to time mainly at the end of training sessions and posing. Significant difference since introducing of heart salt with every main meal. Also instead of 100g of beetroot i drink an all natural beetroot and celery juice but depending on source have to adjust for cals and other variables.
Supplements:
Test - 300mg/week EOD injections (Core Pharma)
Mast - 500mg/week EOD injections (Core Pharma)
Will be introducing Nolvadex for some gyno issues and Retarutide shortly also suppled by @Core Pharma.
Other supplements:
Magnesium Glycinate 300mg evenings
Zinc Picolinate 50g evenings
Berberine 1500mg ED
Astragalus 2000mg morning and afternoon
Curcumin 1000mg morning and afternoon
Vitamin K2 + D3 2000ui d3 total morning fasted
Apple cider vinegar with “the mother” 2x tablespoons Morning fasted
CoQ10 100mg morning fasted
Tried my best to make it as in depth as possible please let me know if I can make any changes or if anyone has template for a log please suggest it.
I’ve attached some Checkin photos and a few pics where @R. AP is out angling me after a training + posing session yesterday. These sessions are awesome and the pump and help with assisted reps are insane. Really look forward to it especially right before checkin.
Huge thanks again to the guys over @Corepharma in future logs I’ll make an effort to describe how I feel off their supplements. So far everything been feeling great! Recovery, sleep, energy levels and performance have all been awesome with no negative feedback.
a bit of extra fat loss won't be the end of the world. When we get a bit ahead of schedule we'll take the opportunity to do a 3x day peak trial
Awesome log and 
We’ll get it sorted ether way bro. Juts bump your first log till it’s settled I recon
