Approved Log Off season prep for 2026 IFBB Journal

[Raptor Rep]

NEW COACH NEW PLAN!!

Very excited with the changes made to the diet and my training, looking forward to see how much progress can be made with changing from quick easy carbs mostly to now all whole foods.
not only do I think it will be beneficial for my health but should hopefully show in my physique.
here's to new beginnings and newfound gains!!

waiting for my care package from the raptor team to get things underway @Raptor Labs @Raptor Rep

TRAINING DAY DIET

Meal 1: PRE WO

2 whole eggs
430ml egg whites
90g cream of rice dry weight
90g sourdough bread
20g honey
1 tablespoon kimchi
1 tablespoon sauerkraut

Train

25g intra workout carbs from cycle dextrin, coconut water or isotonic drink

Meal 2: POST WO

185g cooked chicken breast
115g cream of rice dry
100g banana
20g honey

Meal 3:

185g cooked steak or extra lean mince Beef
210g white rice cooked
80g pineapple
75g green veg (optional)

Meal 4:

185g cooked chicken breast
400g sweet potato cooked
65g avocado
75g green veg optional

Meal 5:

185g cooked steak or extra lean mince beef
85g oats dry weight
1 apple
40g almond butter

waiting along with you brother super excited

 

[Yuri1]

NEW COACH NEW PLAN!!

Very excited with the changes made to the diet and my training, looking forward to see how much progress can be made with changing from quick easy carbs mostly to now all whole foods.
not only do I think it will be beneficial for my health but should hopefully show in my physique.
here's to new beginnings and newfound gains!!

waiting for my care package from the raptor team to get things underway @Raptor Labs @Raptor Rep

TRAINING DAY DIET

Meal 1: PRE WO

2 whole eggs
430ml egg whites
90g cream of rice dry weight
90g sourdough bread
20g honey
1 tablespoon kimchi
1 tablespoon sauerkraut

Train

25g intra workout carbs from cycle dextrin, coconut water or isotonic drink

Meal 2: POST WO

185g cooked chicken breast
115g cream of rice dry
100g banana
20g honey

Meal 3:

185g cooked steak or extra lean mince Beef
210g white rice cooked
80g pineapple
75g green veg (optional)

Meal 4:

185g cooked chicken breast
400g sweet potato cooked
65g avocado
75g green veg optional

Meal 5:

185g cooked steak or extra lean mince beef
85g oats dry weight
1 apple
40g almond butter

So fucking excited to see the next stage of your journey brother

 

[Yuri1]

waiting along with you brother super excited

 

[freakfit]

waiting along with you brother super excited

you guys make it a lot easier for me that's for sure!!

 

[freakfit]

So fucking excited to see the next stage of your journey brother

Yeah hopefully can make some massive improvements

 

[Yuri1]

Yeah hopefully can make some massive improvements

Your already a weapon so can’t wait to see what’s next

 

[freakfit]

NEW COACH NEW PLAN!!

Very excited with the changes made to the diet and my training, looking forward to see how much progress can be made with changing from quick easy carbs mostly to now all whole foods.
not only do I think it will be beneficial for my health but should hopefully show in my physique.
here's to new beginnings and newfound gains!!

waiting for my care package from the raptor team to get things underway @Raptor Labs @Raptor Rep

TRAINING DAY DIET

Meal 1: PRE WO

2 whole eggs
430ml egg whites
90g cream of rice dry weight
90g sourdough bread
20g honey
1 tablespoon kimchi
1 tablespoon sauerkraut

Train

25g intra workout carbs from cycle dextrin, coconut water or isotonic drink

Meal 2: POST WO

185g cooked chicken breast
115g cream of rice dry
100g banana
20g honey

Meal 3:

185g cooked steak or extra lean mince Beef
210g white rice cooked
80g pineapple
75g green veg (optional)

Meal 4:

185g cooked chicken breast
400g sweet potato cooked
65g avocado
75g green veg optional

Meal 5:

185g cooked steak or extra lean mince beef
85g oats dry weight
1 apple
40g almond butter

Shoulders/arm day.

As I've got a new coach now my training and diet has changed, you will see the food changes in my previous upload,
with my training I was doing mostly low volume work and focusing on getting stronger week to week,
now the focus has changed and it's a lot more volume which I'm excited for as a change is as good as a holiday sometimes. so ill upload my current workout that I did today and personally I'm keen to see how my body responds and I'm low key hoping I respond better to this approach so I can pack the mass on but we'll see in the coming months what happens.

Current cycle I will list over the weekend We've decided to keep anabolics at a reasonable dose for now to help with the recomp but will lower at some point before having a real crack!!

Side lateral raise
4 x 12-15

shoulder press
4 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

 

[the_alcatraz]

Shoulders/arm day.

As I've got a new coach now my training and diet has changed, you will see the food changes in my previous upload,
with my training I was doing mostly low volume work and focusing on getting stronger week to week,
now the focus has changed and it's a lot more volume which I'm excited for as a change is as good as a holiday sometimes. so ill upload my current workout that I did today and personally I'm keen to see how my body responds and I'm low key hoping I respond better to this approach so I can pack the mass on but we'll see in the coming months what happens.

Current cycle I will list over the weekend We've decided to keep anabolics at a reasonable dose for now to help with the recomp but will lower at some point before having a real crack!!

Side lateral raise
4 x 12-15

shoulder press
4 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

big training bro i love this size you got

 

[abolone]

new coach new you!

Thanks for what you do for the community brother @freakfit huge fan!