Approved Log Off season prep for 2026 IFBB Journal

[Tiger Salman Khan]

REST DAY DIET

Meal 1: PRE WO

5 whole eggs
210ml egg whites
3 slices sourdough bread
1 tablespoon kimchi
1 tablespoon sauerkraut

Meal 2: POST WO

185g cooked chicken breast
60g cream of rice dry
100g raspberries


Meal 3:

185g cooked steak or extra lean mince Beef
150g white rice cooked
80g pineapple
75g green veg (optional)

Meal 4:

185g cooked chicken breast
250g sweet potato cooked
50g avocado
75g green veg optional

Meal 5:

185g cooked steak or extra lean mince beef
20g almond butter


Calories: ≈ 3,075 kcal
Protein: ≈ 326 g
Carbs: ≈ 350 g
Fats: ≈ 85 g

Rest day calories are sitting in a good place roughly 600 to 700 less than a training day.
my last contest prep I got under 2000kcals I can't see that happening next prep as I'm losing weight still off 3000kcals.
After this little cut hoping to land around 100kg in pretty good condition then it's time to put in a big growth phase to see what can be done before competing next September and I'm super excited to work my ass off to make some big improvements.

Care package is getting sent in the next few days from @Raptor Labs @Raptor Rep can't thank the boys enough for their support and I hope I can do them proud!!

a couple of shots from chest session yesterday!!

@freakfit diet looks amazing man....add nuts and seeds to your diet they are healthy and beneficial.........

 

[the_alcatraz]

doing my best bro for EF family!!

EF family big time pump bro

 

[freakfit]

REST DAY DIET

Meal 1: PRE WO

5 whole eggs
210ml egg whites
3 slices sourdough bread
1 tablespoon kimchi
1 tablespoon sauerkraut

Meal 2: POST WO

185g cooked chicken breast
60g cream of rice dry
100g raspberries


Meal 3:

185g cooked steak or extra lean mince Beef
150g white rice cooked
80g pineapple
75g green veg (optional)

Meal 4:

185g cooked chicken breast
250g sweet potato cooked
50g avocado
75g green veg optional

Meal 5:

185g cooked steak or extra lean mince beef
20g almond butter


Calories: ≈ 3,075 kcal
Protein: ≈ 326 g
Carbs: ≈ 350 g
Fats: ≈ 85 g

Rest day calories are sitting in a good place roughly 600 to 700 less than a training day.
my last contest prep I got under 2000kcals I can't see that happening next prep as I'm losing weight still off 3000kcals.
After this little cut hoping to land around 100kg in pretty good condition then it's time to put in a big growth phase to see what can be done before competing next September and I'm super excited to work my ass off to make some big improvements.

Care package is getting sent in the next few days from @Raptor Labs @Raptor Rep can't thank the boys enough for their support and I hope I can do them proud!!

a couple of shots from chest session yesterday!!

Check in!!

104.7 Kg
Things are getting interesting now a couple changes this week and the look is improved again slightly so happy days.
coach is happy with everything just keep ticking the boxes and I can't wait to see what this all looks like in the next couple of weeks.

AAS

TEST E 600
EQ 600
DHB 300

Total 1500mg

Petptides

Slu PP 332 500mcg pre cardio/ 500mcg pre workout Thanks to @Driven_nutrition for the slu and carnitine.
Mots C 1000
GHCKU 300
Carnitine 300 pre cardio
Arimidex .5mg week
T4 50
GH 7iu

The raptor team will get sick of me if my dosages keep going up hahaha
appreciate the boys and what they do for me @Raptor Labs @Raptor Rep

got bloods back as well and they were spot on thats why hes happy to give it a bit of a crack now!!

 

[the_alcatraz]

Check in!!

104.7 Kg
Things are getting interesting now a couple changes this week and the look is improved again slightly so happy days.
coach is happy with everything just keep ticking the boxes and I can't wait to see what this all looks like in the next couple of weeks.

AAS

TEST E 600
EQ 600
DHB 300

Total 1500mg

Petptides

Slu PP 332 500mcg pre cardio/ 500mcg pre workout Thanks to @Driven_nutrition for the slu and carnitine.
Mots C 1000
GHCKU 300
Carnitine 300 pre cardio
Arimidex .5mg week
T4 50
GH 7iu

The raptor team will get sick of me if my dosages keep going up hahaha
appreciate the boys and what they do for me @Raptor Labs @Raptor Rep

got bloods back as well and they were spot on thats why hes happy to give it a bit of a crack now!!

you so thick and big bro
really truth size, and wahts with the 2 dogs playing as you show off your thick? they cute

 

[freakfit]

you so thick and big bro
really truth size, and wahts with the 2 dogs playing as you show off your thick? they cute

little sausages love it bro!!!

 

[the_alcatraz]

little sausages love it bro!!!

sausage love all around lol

 

[Raptor Rep]

Check in!!

104.7 Kg
Things are getting interesting now a couple changes this week and the look is improved again slightly so happy days.
coach is happy with everything just keep ticking the boxes and I can't wait to see what this all looks like in the next couple of weeks.

AAS

TEST E 600
EQ 600
DHB 300

Total 1500mg

Petptides

Slu PP 332 500mcg pre cardio/ 500mcg pre workout Thanks to @Driven_nutrition for the slu and carnitine.
Mots C 1000
GHCKU 300
Carnitine 300 pre cardio
Arimidex .5mg week
T4 50
GH 7iu

The raptor team will get sick of me if my dosages keep going up hahaha
appreciate the boys and what they do for me @Raptor Labs @Raptor Rep

got bloods back as well and they were spot on thats why hes happy to give it a bit of a crack now!!

glad bloods are spot on bro looking top notch

 

[freakfit]

Check in!!

104.7 Kg
Things are getting interesting now a couple changes this week and the look is improved again slightly so happy days.
coach is happy with everything just keep ticking the boxes and I can't wait to see what this all looks like in the next couple of weeks.

AAS

TEST E 600
EQ 600
DHB 300

Total 1500mg

Petptides

Slu PP 332 500mcg pre cardio/ 500mcg pre workout Thanks to @Driven_nutrition for the slu and carnitine.
Mots C 1000
GHCKU 300
Carnitine 300 pre cardio
Arimidex .5mg week
T4 50
GH 7iu

The raptor team will get sick of me if my dosages keep going up hahaha
appreciate the boys and what they do for me @Raptor Labs @Raptor Rep

got bloods back as well and they were spot on thats why hes happy to give it a bit of a crack now!!

Chest day

Pec Dec
4 x 12-15

Incline press
3 x 8-10

Flat press
4 x 10-12

Incline cable fly
4 x 12-15

Dips
2 x failure

Tricep push down rope
4 x 12-15

Overhead extension
4 x 12-15

Feeling stronger as the weeks go on and starting to like what I'm seeing in the mirror, still a little ways to go yet before we look to go stacking the size on but in a good spot just keep working and tightening up until we're happy.

received my goodies from the best in the game @Raptor Labs @Raptor Rep the support and help I receive from them make the whole process that much easier and stress free for me, so I really appreciate that.
I just hope I can do them proud when I step on stage next year, I'm not looking for second place medals.

I feel confident I can be close to 100kg on stage seeing as I'm 105 now and we have probably 6 months to pack on some tissue so I'm super pumped about that!!

couple of shots from todays session along with my care package

 

[Raptor Rep]

Chest day

Pec Dec
4 x 12-15

Incline press
3 x 8-10

Flat press
4 x 10-12

Incline cable fly
4 x 12-15

Dips
2 x failure

Tricep push down rope
4 x 12-15

Overhead extension
4 x 12-15

Feeling stronger as the weeks go on and starting to like what I'm seeing in the mirror, still a little ways to go yet before we look to go stacking the size on but in a good spot just keep working and tightening up until we're happy.

received my goodies from the best in the game @Raptor Labs @Raptor Rep the support and help I receive from them make the whole process that much easier and stress free for me, so I really appreciate that.
I just hope I can do them proud when I step on stage next year, I'm not looking for second place medals.

I feel confident I can be close to 100kg on stage seeing as I'm 105 now and we have probably 6 months to pack on some tissue so I'm super pumped about that!!

couple of shots from todays session along with my care package

looking great brother definitely confident for you to be 100kg on stage

 

[freakfit]

Chest day

Pec Dec
4 x 12-15

Incline press
3 x 8-10

Flat press
4 x 10-12

Incline cable fly
4 x 12-15

Dips
2 x failure

Tricep push down rope
4 x 12-15

Overhead extension
4 x 12-15

Feeling stronger as the weeks go on and starting to like what I'm seeing in the mirror, still a little ways to go yet before we look to go stacking the size on but in a good spot just keep working and tightening up until we're happy.

received my goodies from the best in the game @Raptor Labs @Raptor Rep the support and help I receive from them make the whole process that much easier and stress free for me, so I really appreciate that.
I just hope I can do them proud when I step on stage next year, I'm not looking for second place medals.

I feel confident I can be close to 100kg on stage seeing as I'm 105 now and we have probably 6 months to pack on some tissue so I'm super pumped about that!!

couple of shots from todays session along with my care package

DIET UPDATE

Well the diet has been the same from the start with minor adjustments as we move through the re comp phase.
got a feeling he may drop some cals this weekend even though I'm tightening up I feel he might want to speed thing up a little but we'll see. I attribute how I feel and how everything is going to the diet as the food sources are so clean i'll list below.

Chicken
mince 95%
eggs
egg whites
sourdough
raspberries
apple
almond butter
avocado
sweet potato
rice
COR

All super clean foods and one of the many reasons I feel healthy and the bloodwork is looking good.
granted I know this is a plain boring diet which I may have struggled with in the past but I'm at the point all I want is the best progress so this to me is what's necessary to get to where I want to go.

also helping me get there is raptor labs and the crew who have been hooking me up with everything I need
@Raptor Labs @Raptor Rep

I'm here to put myself on the map not just be another number on stage so time to put in work and make some progress. I'm also an online coach so if you want to join my team hit me up!!!