This log will detail my contest prep from 14 weeks out to the show on April 8th 2023.
Will compete in novice/masters over 40/open middle weight
Current weight 211.1lbs/Goal stage weight 178lbs or under.
Finishing up my current cycle of test/EQ next week.
Contest prep cycle:
350mg/wk test P 10 weeks out thru show
350mg/wk Tren A 10 weeks out thru show
50mg/day anavar 8 weeks out thru show
50mg/day winstrol 8 weeks out thru show
3iu HGH daily pre morning fasted cardio
Cardarine 20mg/day 10 weeks out thru show
Organ protection of course
AI as needed
Contest prep diet:
Starting macros 2900cals/175C/75F/400P will adjust as I go. Trainer wants me to drop carbs to 0 at 12 weeks out and keep protein up and adjust fats as needed for calorie goals.
Current workout split-This may change as we go along if I have trouble recovering. Will also be focusing more on mind/muscle connection instead of heavy weight. Will still go as heavy as I can though.
Monday-off/abs
Tuesday-Biceps/hip abductors/abs
Wednesday-Chest
Thursday-Triceps/Hip adductors/abs
Friday-Back
Saturday-Shoulders/lagging parts(prob Biceps)abs
Sunday-Legs
Current Physique at 211.1lbs
Looking forward to feedback from the bros and any guidance you can give.
- - - Updated - - -
1/4/2023 14 weeks out
Weight 211.1
Food 2900kals/178c/71f/409p
Meal1 1bsp peanut butter/2 cheese sticks/8oz sliced turkey breast/mustard
Meal2 shake
Meal3 Pre WO Meal 2 whole eggs/100g oatmeal/10 blueberries
Meal4 shake post WO
Meal5 8oz chicken breast/250g sweet potato/dried cranberries
Meal6 Shake
Training
Cardio 20min treadmill
Chest
Circuit workout
flat bench press 3x15/1x2 plus forced reps to 15
Incline press machine 4x15
Low incline dumbbell flys 4x15
Dips 4x15
plate raise 4x15
Pushups 4x15
Cardio 15min treadmill
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Originally Posted by s.gentz
