This thread will be the log documenting my contest prep for my March 19th competition. Tomorrow (Jan. 30) marks exactly 7 weeks out and when I start everything.
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I will be following this diet every day. On the days where I am only doing cardio and abs, I will be removing all the oatmeal and brown rice from the diet.
Cycle:
Weeks 1 - 7
Anavar 40mg/day (Nordic Fusion)
Primo 20mg/day (Nordic Fusion)
Proviron 50mg/day (Nordic Fusion)
Cardarine GW 20mg/day (sarms1.com)
Nutrabol 25mg/day (sarms1.com) <- This will be dropped at two weeks out
HCGenerate 5 capsules/day
N2guard 7 capsules/day
Testosterone 150mg/week (doctor prescribed TRT) <- I will skip my weekly TRT injection the last week before my show to prevent any possible water retention
Arimidex 0.5mg EOD (doctor prescribed along with my TRT) <- the last week before my show I will bump this up to 0.5mg ED
The daily anavar, primo, proviron, cardarine and nutrabol dosages are split into an AM and PM dosage.
Training:
My training split will be as follows:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs
I will post my daily workouts in this thread here.
It means a lot to have so many of you following along. If there is anything in my log that you want to see, don't hesitate to let me know!
I haven't been on the stage since all my health issues so this contest prep is kind of bitter sweet for me. I miss competing a lot and I am going to be back with a vengeance.
- - - Updated - - -
January 29, 2016
Day 1 of the new workout program. Tomorrow I start the rest of the pre-contest program.
Great workout today. The workout took me 75 minutes, not including warm ups or stretching afterwards which is perfect. I want to keep my workouts at the 60-75 minute mark each day.
Great pump and great workout over all. I am more focused and excited then ever. I feel like the 15 year old version of myself doing my first show again.
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I will be following this diet every day. On the days where I am only doing cardio and abs, I will be removing all the oatmeal and brown rice from the diet.
Cycle:
Weeks 1 - 7
Anavar 40mg/day (Nordic Fusion)
Primo 20mg/day (Nordic Fusion)
Proviron 50mg/day (Nordic Fusion)
Cardarine GW 20mg/day (sarms1.com)
Nutrabol 25mg/day (sarms1.com) <- This will be dropped at two weeks out
HCGenerate 5 capsules/day
N2guard 7 capsules/day
Testosterone 150mg/week (doctor prescribed TRT) <- I will skip my weekly TRT injection the last week before my show to prevent any possible water retention
Arimidex 0.5mg EOD (doctor prescribed along with my TRT) <- the last week before my show I will bump this up to 0.5mg ED
The daily anavar, primo, proviron, cardarine and nutrabol dosages are split into an AM and PM dosage.
Training:
My training split will be as follows:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs
I will post my daily workouts in this thread here.
It means a lot to have so many of you following along. If there is anything in my log that you want to see, don't hesitate to let me know!
I haven't been on the stage since all my health issues so this contest prep is kind of bitter sweet for me. I miss competing a lot and I am going to be back with a vengeance.
- - - Updated - - -
January 29, 2016

Day 1 of the new workout program. Tomorrow I start the rest of the pre-contest program.
Great workout today. The workout took me 75 minutes, not including warm ups or stretching afterwards which is perfect. I want to keep my workouts at the 60-75 minute mark each day.
Great pump and great workout over all. I am more focused and excited then ever. I feel like the 15 year old version of myself doing my first show again.