Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

8 weeks out

gainscity

gainscity

Banned
8 weeks out from my next comp.. diet is as followed

Stats-
205-210
Bf: 7%
Age: 19

Mon/Tues/Sat
Low carb/Low calories
2600 cal
300p
100c
100f

Thurs/Fri-Moderate carb day/Moderate cals
3000 cal
250p
350c
65f

Sun/Wed- High calories
3700 cal
225p
450c
125f

This is my first prep where I'm carb cycling let me know what you guys think of my diet. I will post progress pics as I go.
 
bonacris said:
Post pics to see where you are now. What AAS you planning for these 8weeks
Click to expand...
IMG_2270.webp

Here's some pics to get an idea. I'm running this now
750 test e weekly
175 tren ace weekly
350 mast p weekly
 

Attachments

  • IMG_1983.webp
    IMG_1983.webp
    66.7 KB · Views: 423
  • IMG_2024.webp
    IMG_2024.webp
    15.8 KB · Views: 446
I do something similar, but I'm not currently in prep and my fat intake is much lower. That diet works well for a slow recomp, but I don't see you tightening up much on it to be honest. Not especially with some of those carb and fat amounts on your moderate to high days. I think you need to drop those numbers down a bit

Also for dosages I hope you plan on dropping that test down and increasing that Masteron in a few weeks
 
Back looks nice though but I gotta say your core looked better in your older pics so perhaps you are holding a little water or maybe it just wasn't the greatest pic. I agree with Rick what are your dosages going to be as you get closer?
 
RickRock said:
I do something similar, but I'm not currently in prep and my fat intake is much lower. That diet works well for a slow recomp, but I don't see you tightening up much on it to be honest. Not especially with some of those carb and fat amounts on your moderate to high days. I think you need to drop those numbers down a bit

Also for dosages I hope you plan on dropping that test down and increasing that Masteron in a few weeks
Click to expand...

That's just what it's at currently for 8 weeks out.. 6 weeks out calories/carbs will drop then 4 even lower and cardio will increase to 45min 5x a week. I can handle a lot of food during prep because my metabolism is through the roof and also right now I'm doing 30min cardio 5x a week to counteract the moderate-higher days. Higher test keeps me nice and full during prep but I do notice I'm holding some water as Mike Snow said but I will dry up once I lower it. Here's my outline
4 weeks out
Test p 350mg weekly
Tren ace 350-700mg weekly (going by feel)
Mast p 525mg weekly
Winny 350mg weekly
**If I need to fill out anadrol will be put in 10 days out at 50mg per day
 
gainscity said:
That's just what it's at currently for 8 weeks out.. 6 weeks out calories/carbs will drop then 4 even lower and cardio will increase to 45min 5x a week. I can handle a lot of food during prep because my metabolism is through the roof and also right now I'm doing 30min cardio 5x a week to counteract the moderate-higher days. Higher test keeps me nice and full during prep but I do notice I'm holding some water as Mike Snow said but I will dry up once I lower it. Here's my outline
4 weeks out
Test p 350mg weekly
Tren ace 350-700mg weekly (going by feel)
Mast p 525mg weekly
Winny 350mg weekly
**If I need to fill out anadrol will be put in 10 days out at 50mg per day
Click to expand...

What are your AI dosages, and ouch at those winny pins but I'm doing mast and winny (oral) at the end of my cut I actually think it's a great stack
 
Also doing a-dex at .5mg eod and bronkaid at 50mg per day :D I might lower my moderate days then keep my high days the same. On high calorie days I tend to respond really really well and I think its a good idea to lower moderate now that you said that. Here's what I'm thinking
Moderate day
2800cal
275p
275c
65f
 
gainscity said:
Also doing a-dex at .5mg eod and bronkaid at 50mg per day :D I might lower my moderate days then keep my high days the same. On high calorie days I tend to respond really really well and I think its a good idea to lower moderate now that you said that. Here's what I'm thinking
Moderate day
2800cal
275p
275c
65f
Click to expand...

You know your body best, Rick is a medium carb type of guy with low fat, I'm a low carb medium fat guy
 
gainscity said:
That's just what it's at currently for 8 weeks out.. 6 weeks out calories/carbs will drop then 4 even lower and cardio will increase to 45min 5x a week. I can handle a lot of food during prep because my metabolism is through the roof and also right now I'm doing 30min cardio 5x a week to counteract the moderate-higher days. Higher test keeps me nice and full during prep but I do notice I'm holding some water as Mike Snow said but I will dry up once I lower it. Here's my outline
4 weeks out
Test p 350mg weekly
Tren ace 350-700mg weekly (going by feel)
Mast p 525mg weekly
Winny 350mg weekly
**If I need to fill out anadrol will be put in 10 days out at 50mg per day
Click to expand...


That makes much more sense for your plan now that I kinda have the whole scope. Not a bad plan also considering the condition you are in now. It's not like you have a lot of fat to lose over the next 8 weeks, but you definitely need to tighten up some and dry out in the final weeks
 
RickRock said:
That makes much more sense for your plan now that I kinda have the whole scope. Not a bad plan also considering the condition you are in now. It's not like you have a lot of fat to lose over the next 8 weeks, but you definitely need to tighten up some and dry out in the final weeks
Click to expand...

Yep I agree, we'll see how the game plan works out compared to my last prep with my other coach. I feel better doing it myself tbh.
 
gainscity said:
Yep I agree, we'll see how the game plan works out compared to my last prep with my other coach. I feel better doing it myself tbh.
Click to expand...

If you get to a point where you truly know your body, I don't see why you can't be successful without a coach. I've never used one, but it did take me years to figure out my own body exactly and what works, what doesn't work, etc. this is especially important that final week with water and sodium manipulation as well as carb loading. There are some foods I have to avoid while carb loading, and so,e that treat me well, and everyone is different
 
More competition preps are ruined the last week when people think they can drastically alter their physique by cutting carbs and water loading and all that. If you in shape don't fuck it up. If your not in shape then no amount of manipulation will help you in a week. Aim to be ready 2 weeks out and cruise into the show
 
bonacris said:
More competition preps are ruined the last week when people think they can drastically alter their physique by cutting carbs and water loading and all that. If you in shape don't fuck it up. If your not in shape then no amount of manipulation will help you in a week. Aim to be ready 2 weeks out and cruise into the show
Click to expand...

That's absolutely true. I see a lot of guys doing some very drastic things that final week, where I keep my adjustments small. I don't do the whole depletion thing with a big carb load. And I don't water load either. Just look to fill out a little the final couple days and cut back on water and sodium a bit

Nothing magic ever happens by doing big drastic changes. If you are in shape and conditioned right, you should have a smooth final week. A few minor changes can leave you looking great on stage.
 
RickRock said:
That's absolutely true. I see a lot of guys doing some very drastic things that final week, where I keep my adjustments small. I don't do the whole depletion thing with a big carb load. And I don't water load either. Just look to fill out a little the final couple days and cut back on water and sodium a bit

Nothing magic ever happens by doing big drastic changes. If you are in shape and conditioned right, you should have a smooth final week. A few minor changes can leave you looking great on stage.
Click to expand...

You the man Rick, words of wisdom... I still don't have my body completely figured out.

Sustaining your diet over the long haul and being consistent are the toughest thing to do
 
bonacris said:
More competition preps are ruined the last week when people think they can drastically alter their physique by cutting carbs and water loading and all that. If you in shape don't fuck it up. If your not in shape then no amount of manipulation will help you in a week. Aim to be ready 2 weeks out and cruise into the show
Click to expand...

this should be a sticky,
great advice bro
 
androdiesel89 said:
Lookin solid and a great plan goin in Gains, what's the last bit gonna look like with water/carbs/diuretics? Keep it up dude
Click to expand...

Like rick said up top man peak week etc is something to careful with. I'm not doing any manipulations till 1 week out. So far I'm thinking for peak week to be.
Sun-Thurs
High sodium
2 gal water
300p
100c
50f
After all that water and high sodium that got flushed through my body, I'll be dry and ready for a high carb day

Friday
Carbs every 2-3 hours (total carb up 350g most likely)
1 gallon water (if muscle glycogen is full by night time then that's the time to cut water by 6-8pm)
No sodium
My idea on friday from dropping water when full I think is a good idea because water helps fill muscle glycogen and sodium will make you retain water so dropping sodium will cause my body to pee out more sub-q water... If I do continue the sodium along with a gallon of water and high carbs I'll retain too much water. Then when I do dyazide at 6pm 1/2 tab I'll be pissing out more electrolytes then sub-q. My diuretic is
6pm- 1/2 tab dyazide
10pm- 1/2 tab dyazide
See how I look
then maybe another 1/2 tab at 1am or the morning I wake up saturday (show day)
 
cant tell exactly from that pic man post from all angles, and what gyno ? I don't see anything at least from that angle because his arm is raised
 
You seem on track for 8 weeks out. My apologies if I offended with the gyno remark, it just looked like that but you know your body.
 
bonacris said:
You seem on track for 8 weeks out. My apologies if I offended with the gyno remark, it just looked like that but you know your body.
Click to expand...

Thanks man!! I'm actually 6 this saturday.. no worries I'd rather have it pointed out and get it taken care of if I had it.
 
Thanks for pointing it out lol I actually looked over myself to make sure I was GTG I was worried when I seen that pic cause I've never had gyno
 
Nice thread guys. Not to hijack but would be interested to see what others would do 8 weeks out (diet and AAS).
 
yeah I agree w/ 8% somewhere around there.. I added fasted cardio in and carbs lowered slightly that should help me get to 5%
 
You are below 9 for sure.. with that lighting it's a little difficult to see the definition and such but you are certainly getting near or under that 8.0 mark for sure
 
gainscity said:
I got crazy vascularity/striations coming in but my abs still could be more paper thin
Click to expand...

Hardest part man Im almost at that barrier myself and that's the last judge for me is vascularity/striations in my core and obliques and it takes me forever and frustrating because everything else is shredded
 
MikeSnow said:
Hardest part man Im almost at that barrier myself and that's the last judge for me is vascularity/striations in my core and obliques and it takes me forever and frustrating because everything else is shredded
Click to expand...

Yeah, this is the time to burn the stubborn parts!! Everywhere else is shredded.
Fasted cardio 30min 5x a week

Gonna go a week on low carbs/calories and then cycle them again.

250-300p/150c/45f I'm thinking for calorie wise.

Diet is as follows


Meal 1
8 egg whites
1/2c oats or 2 slices Ezekiel bread
20g natural sugar (pineapple/honey/bananas)
1tbsp pb

Meal 2
8oz chicken breast

Meal 3
8oz chicken breast

Meal 4
8oz chicken breast

Meal 5 (pre w/o meal)
8oz sirloin
8oz sweet potato

intra w/o
50g sugar from gummy bears

Meal 6 (post w/o meal)
8 egg whites

1 gallon of water at least a day and green veggies are thrown in here and there
 
Get some maltodextin for your intra workout. I've just added it to my cut and is making a big difference in training
 
bonacris said:
Get some maltodextin for your intra workout. I've just added it to my cut and is making a big difference in training
Click to expand...

Maybe I should try it, I've always done gummy bears they work well and give me an awesome pump. It'd basically be the same thing wouldn't it?
 
gainscity said:
Maybe I should try it, I've always done gummy bears they work well and give me an awesome pump. It'd basically be the same thing wouldn't it?
Click to expand...

These super fast sugars are all similar enough. I munch on Sweet Tarts when looking for this.
 
Gummy bears (dextrose) digest faster than maltodextrin. You're better off with the gummy bears or buying a bag of pure dextrose and throw in a scoop or three with your intra workout bcaa or whatever you drink.

AlphaLife
 
alphalife said:
Gummy bears (dextrose) digest faster than maltodextrin. You're better off with the gummy bears or buying a bag of pure dextrose and throw in a scoop or three with your intra workout bcaa or whatever you drink.

AlphaLife
Click to expand...

gummy bears is the way to go, cure the sweet tooth ;)
 
Just to clarify most gummy bears are HFCS, not dextrose. That's why I mentioned sweet tarts. I think pixie sticks are almost pure dextrose too.
 
Mike710 said:
Just to clarify most gummy bears are HFCS, not dextrose. That's why I mentioned sweet tarts. I think pixie sticks are almost pure dextrose too.
Click to expand...

They're HFCS and dextrose as well. its both. pixie sticks would work best as they have a 100% dextrose purity and gummy bears are a tad underdosed LOL
 
gainscity said:
doesn't affect you, your body loses muscle glycogen while training so it's good to do. Now empty calories every meal everyday that's different lol
Click to expand...

lol obviously man... sometimes ill just sip gatorade(sucrose dextrose) with my bcaas but maybe ill give this a shot. How many how often?
 
Last edited:
MikeSnow said:
lol obviously man... sometimes ill just sip gatorade with my bcaas but maybe ill give this a shot. How many how often?
Click to expand...

I do it everyday. I train at a very high intensity and am now incooperating supersets/dropsets etc and if that's how your training is to then have about 40-60g sugar intraworkout.
 
Just so I understand, you are eating gummy bears as you workout? How many during a 1 hr workout?

Thx
 
Lanbro said:
Post workout then do you take in any simple carbs or because you are keeping your gyclogen levels up via the Gummy bears, you then dont need any simpll sugars?
Click to expand...

yeah it wouldn't be 100% necessary to do carbs pwo if you go that route but again it depends what I'm doing and what my carbs are set at. My offseason and contest prep set up are completely different lol
 
Damn son, I looked veiny like that in HS, but that was what a caloric defecit and 60 miles a week in the pool does to you. Nice work!
 
Just tried the gummy bear thing during my workout....It works. Very pumped. I did Back and BI's and my forearms were bordering on hurting...Great tip
 
Lanbro said:
Just tried the gummy bear thing during my workout....It works. Very pumped. I did Back and BI's and my forearms were bordering on hurting...Great tip
Click to expand...

nice bro... it works wonders doing it. And thanks btw 3 1/2 more weeks left, gonna see how lean I can get!
 
May I ask where you got your Dyazide from? You look great. My very first show is in 7 weeks, female though...
 
Figure. Im at a good size for physique but not sure if I want to do that for my first show. Adela in Austin then another one 2 weeks after
 
You must log in or register to reply here.

Similar threads

T
16 Week, TRT+, Fitness Recomp Journey
Replies
5
Views
152
EvoNexus
E
ifbbpromusclegirl
Female Log IFBB pro Female Olympia Contest Prep Log - 20 weeks out - with Team UGL OZ
2
Replies
160
Views
2K
LevButlerov
LevButlerov
Panda22
Female Log 10 week Build Training Cycle Log with Team R&D pharma
Replies
89
Views
862
ballin2504
ballin2504
Siden
Approved Log My First Cycle Log - Testosterone Only
Replies
39
Views
356
LevButlerov
LevButlerov
bibi
Approved Log First Testosterone Cycle and Training Log
Replies
16
Views
381
LevButlerov
LevButlerov
Back
Top Bottom