Approved Log 2024 bodybuilding competition prep Log

[Nickf82]

My diet consists of 5x meals:
9am
200g turkey mince (uncooked weight)
200g sweet potato (cooked weight)
200g veggies (broccoli & cauliflower)
50g protein, 40g carbs, 8g fats - 432 calories

10am
45g oats (uncooked weight)
40g whey protein
150g mixed berries
20g maple syrup
40g protein, 40g carbs, 6g fats - 430 calories

1pm
200g chicken breast (uncooked weight)
125g brown rice (cooked weight)
200g veggies200
50g protein, 40g carbs, 8g fats - 432 calories

4pm
200g turkey mince (uncooked weight)
125g brown rice (cooked weight)
200g veggies
50g protein, 40g carbs, 8g fats - 432 calories

7pm
200g chicken breast (uncooked weight)
200g sweet potato (cooked weight)
200g veggies
50g protein, 40g carbs, 8g fats - 432 calories

Snacks
100g apple
100g pineapple
25g carbs - 100 calories

Total Macros:
240g protein 225g carbs 38g fats
Calories 2258

Supplements:
B Vitamin
Berberine
Fish oil
Zinc
Magnesium
Pre workout
Carnitine tartrate
BCAA'S intra workout

Cardio:
I do treadmill 5% 5km/hr - 5 mins
then 12% 5km/hr - 5mins
then 5% 5km/hr - 5 mins
then 12% 5km/hr - 5 mins
and repeat this for 1hr 15mins.
it keeps my heart rate between 115-150 bpm
and its not a hard battle in my head cos its only hard for 5 mins then easy 5 mins then hard again for 7 uphills.

I'll log my strength training workouts and will post some photos when i get around to it.

 

[Nickf82]

Love the 5 days a week training what about weekend bruv?

i used to do 7 days weight training but since ive reduced to 5 days i've been seeing better gains.

 

[Nickf82]

i'm not a fan of tren
how do you handle the side effects

i actually don't get much side affects at this dosage.
i think 400mg is pretty low, others may not agree.
ive gone up to 600mg and experienced all the harsh side affects.
For the last 3 months ive slept 8-9 hours, no night sweats, i don't have anger issues and my blood pressure is 120/66.
I think a healthy diet and correct supplements can help reduce the sides.

 

[Nickf82]

wow you train every day that's hardcore
cardio 7 days a week

at this stage i find cardio to be the most important part of training to really transform the physique.
im using weight training more for muscle maintenance until i decide to increase the calories for muscle growth

 

[Nickf82]

Not a fan of cruising. More so at your age

i should've said TRT instead of cruising.
Im on trt for life, im 42 with 4 kids.
So i don't need to reproduce anymore.

 

[Nickf82]

 

[Nickf82]

 

[ballin2504]

You have a great physique and the tat is cool as hell

 

[Tiger Salman Khan]

Here's my pre comp prep log with cycle, stats, training & current diet info:
42 yrs old, 88kg's, 5.4%bf
5x strength training sessions per week
1hr 15 min cardio 7 days
Protein 245g Carbs 239g Fats 36g Calories 2278
Cycle: 12 weeks @ 250mg test, 400mg tren, 400mg mast.

Wasn't able to compete as I lost 3 weeks due to injury and sickness/flu and didn't come in lean enough with 3 weeks before show.
Will wait till Season A 2025 to compete in April.
So I've reduced amount of PED's to 200mg test and will cruise for a few months.
Wanting to get leaner for summer while maintaining muscle.
Keeping a similar training and diet routine.

@Nickf82 Good start to the log.......

 

[DiabolicalGainz]

Your cut up man, and I agree with @ballin2504 that is a sick tat. Any symbolism or meaning behind it?

 

[Eddie Haskell]

My diet consists of 5x meals:
9am
200g turkey mince (uncooked weight)
200g sweet potato (cooked weight)
200g veggies (broccoli & cauliflower)
50g protein, 40g carbs, 8g fats - 432 calories

10am
45g oats (uncooked weight)
40g whey protein
150g mixed berries
20g maple syrup
40g protein, 40g carbs, 6g fats - 430 calories

1pm
200g chicken breast (uncooked weight)
125g brown rice (cooked weight)
200g veggies200
50g protein, 40g carbs, 8g fats - 432 calories

4pm
200g turkey mince (uncooked weight)
125g brown rice (cooked weight)
200g veggies
50g protein, 40g carbs, 8g fats - 432 calories

7pm
200g chicken breast (uncooked weight)
200g sweet potato (cooked weight)
200g veggies
50g protein, 40g carbs, 8g fats - 432 calories

Snacks
100g apple
100g pineapple
25g carbs - 100 calories

Total Macros:
240g protein 225g carbs 38g fats
Calories 2258

Supplements:
B Vitamin
Berberine
Fish oil
Zinc
Magnesium
Pre workout
Carnitine tartrate
BCAA'S intra workout

Cardio:
I do treadmill 5% 5km/hr - 5 mins
then 12% 5km/hr - 5mins
then 5% 5km/hr - 5 mins
then 12% 5km/hr - 5 mins
and repeat this for 1hr 15mins.
it keeps my heart rate between 115-150 bpm
and its not a hard battle in my head cos its only hard for 5 mins then easy 5 mins then hard again for 7 uphills.

I'll log my strength training workouts and will post some photos when i get around to it.

@Nickf82 strong diet, id like to see more fats though you can easily add omega 3 lets try it, fish oil avocado walnuts boost to about 80 level

View attachment 51245

View attachment 51263

WOW You look amazing man strong body , big chest lean abs and your arms huge
you have a body thats ready for stage show, you going to step on stage?

 

[Nickf82]

Your cut up man, and I agree with @ballin2504 that is a sick tat. Any symbolism or meaning behind it?

Thanks man! It's Polynesian style depicting Family and culture traits. Also im only half Cook Islander, hence the half body tatted

 

[Nickf82]

@Nickf82 strong diet, id like to see more fats though you can easily add omega 3 lets try it, fish oil avocado walnuts boost to about 80 level




WOW You look amazing man strong body , big chest lean abs and your arms huge
you have a body thats ready for stage show, you going to step on stage?

thanks man.
i take 3.5g fish oil and cook with coconut oil but not much else in my diet. i agree with you though.
I'd like to add more fats.
i really miss peanut butter with my oats.
My diet was prepping me for a comp on 22nd Sep but after meeting with my coach last week, we've agreed im not lean enough and will wait till April next year.
I want to come in around 2%bf

 

[DiabolicalGainz]

Thanks man! It's Polynesian style depicting Family and culture traits. Also im only half Cook Islander, hence the half body tatted

Nice, that's such a cool way to represent your culture and heritage. Much respect

 

[Eddie Haskell]

thanks man.
i take 3.5g fish oil and cook with coconut oil but not much else in my diet. i agree with you though.
I'd like to add more fats.
i really miss peanut butter with my oats.
My diet was prepping me for a comp on 22nd Sep but after meeting with my coach last week, we've agreed im not lean enough and will wait till April next year.
I want to come in around 2%bf

instead of peanut butter try adding walnut butter more omega 3 lets do it

 

[ballin2504]

Great job man

 

[Npcclassicphysique champ]

thanks man.
i take 3.5g fish oil and cook with coconut oil but not much else in my diet. i agree with you though.
I'd like to add more fats.
i really miss peanut butter with my oats.
My diet was prepping me for a comp on 22nd Sep but after meeting with my coach last week, we've agreed im not lean enough and will wait till April next year.
I want to come in around 2%bf

@Nickf82 any updates ?