improvements made from last weekends show and now i need to keep the head and just gently carb up and manipulate my water to have me fuller and a litle more dry. On the right track i think



Appologies for the very minimum effort. energy and enthusiasm for this shit has been at an all time low this week after suffering bad to bring it in some more quickly.

Lost my strict discipline yesterday a bit and only did 30 min AM cardio and picked at a few bits of things i shouldnt have. hardly terrible...few grapes and chocolate raisins butthe point is that its discipline thats got me here above others and today im back to it 100%. Im not coming this far to start that crap as i want to stand there being every bit the best i could be with not a single thing i know i could have tried harded with.

Great cross striations in the chest. Your back looks much better as well and your shoulders have come out.

Good work mate

The biggest difference has been in my legs mae. they have got up to scratch with my upper body but the striations across my chest might be a little deeper too which should look the dogs bollocks with tan on under the lights

Keep it going Rab. Only a few days to go now so let's see the hard word and amazing dedication pay off.

awesome young robert.

Why to you shire boys do your checks with your trousers round your ankles? Surely it would be just as easy to whip them off?

Delts are looking great

Cleaver us Shire boys do EVERYTHING with our troosers round our ankles mate. Its how we roll

Thanks roads. Not ideal idont htink but im going to have to piss with the cock i have nw aint i!

Rez. I am building up a monumental stash of shite for after this is over. Eery visit to the shops sees me leave with something. Munchies bites and Crunchy (the chocolate ar) bscuits today

My pennies worth pal


Side chest - massive pose for you - deep grooves in chest and definition in arms . I could go on but id turn green !!

Legs - look brilliant - far better than last before show video

rear double biceps - the back pose looks rushed - with your condition there will be something to show

I would also say in some shots you look narrow across the shoulders especially as when doing poses to the front you seem to lean in and make yourself appear even narrower


Just minor points pal - but what do I know !!

Overall the conditioning is bob on and you are very very well balanced

GP


PS you are still a twat

rab - cant really add to whats been said - but hope you do really well mate

Thanks K

Just gotta keep the head. really craving sweet stuff this week as my mind knows its nearly there...its makng it worse

plan is to keep doing my AM cardio for another few days and also train in the afternoon right up to 2 days prior...gettng lighter with the sessions the closer i get.

Water manipulation sarts tomorrow. 8 litres and 4g vit c to start. will go up to 10g vit c though

Carbs are at 250 but i can see tht getting pulled back come tomorrow as i will getting a little fuller at that each day probably and dont want to spill over or peak too soon

your still a foreigner though.

Can't add anything to what's already been said, looking very good indeed - can definitely see the improved conditioning, and it wasn't bad to start with.

Just remember to remove the trousers completely when you get on stage

Rab wrote:Thanks K

Just gotta keep the head. really craving sweet stuff this week as my mind knows its nearly there...its makng it worse

plan is to keep doing my AM cardio for another few days and also train in the afternoon right up to 2 days prior...gettng lighter with the sessions the closer i get.

Water manipulation sarts tomorrow. 8 litres and 4g vit c to start. will go up to 10g vit c though

Carbs are at 250 but i can see tht getting pulled back come tomorrow as i will getting a little fuller at that each day probably and dont want to spill over or peak too soon

Could you do a mini-deplete then carb up? Or would that not be wise?

Legs definitely looking a lot better than last time, hamstrings especially look better.

I'd love to see what's going to go down your neck when you're done

It could well come to that mate. If i go any softer with a bit of water then Weeman will be quick to whip carbs off me for a few days. I cant see it being possible to start gaining fat just by upping carbs eh? not when my fats are low as hell and i have been depleted to feck.

Last run in i was on 80g carbs per day on the run in then went 450g and 350g the two days prior. Id be happy to come in as dry and full as the last time with theextra conditioning i have now. that would be ideal

I noticed the last run in that on the first day of water and vit c battering that chances happen quick with this! Looking forward to it in a strange way despite the constant pissing

Looking excellent bro. What are your macros atm?

Thanks Max.

Went from...80g carbs and 300g protein, to 250g carbs and maybe 275g protein right now. Fats are very low and i dont know exactly. nothing added in terms of fats otherthan omega caps and the 1 portion of <5% fat beef per day....pretty much nothing as its chicken and white fish that aside

ollie wrote:
Could you do a mini-deplete then carb up? Or would that not be wise?

Legs definitely looking a lot better than last time, hamstrings especially look better.

I'd love to see what's going to go down your neck when you're done

After saying that, the FIona nad I both agreeing im a little softer tonight...spoke to weeman and im doing a wee mini deplete/carb up.

Dropping to 100-120g tomorrow. Will make it 100 as it leaves scope for the odd coincidental bit n bob. Will keep activity up and last cardio session will be thurs morning then carb back up Fri/Sat for the show on Sunday

Prob just go with 3 portions of 35 gram....oats in the morning then 2x sweet potato in the afternoon

I'm going to 75g on my deplete for 11 days lol...

Why are the carbs so high and fats so low? Seems abit odd to me if you're trying to get into show nick again?

My plan is peaking for 11 weeks time. Then I'll have 9 weeks till ukbff midlands.Which will go like this;

last 12 days depletion 2 days carb up water manipulation (trial run)
week 1 : 175g carbs / 300p /50 f - 30 cardio (kinda rebound week)
week 2-4: 75/150/220 c / 300p / 50f - 40 cardio
week 5-6 50/100/150 c / 300p / 50f - 50
next 11 days deplete at 75 or under carbs a day - 60 cardio
2 days carbs up
show day

Of course its all changeable on condition etc but that's the vague plan

Max wrote:I'm going to 75g on my deplete for 11 days lol...

Why are the carbs so high and fats so low? Seems abit odd to me if you're trying to get into show nick again?

My plan is peaking for 11 weeks time. Then I'll have 9 weeks till ukbff midlands.Which will go like this;

last 12 days depletion 2 days carb up water manipulation (trial run)
week 1 : 175g carbs / 300p /50 f - 30 cardio (kinda rebound week)
week 2-4: 75/150/220 c / 300p / 50f - 40 cardio
week 5-6 50/100/150 c / 300p / 50f - 50
next 11 days deplete at 75 or under carbs a day - 60 cardio
2 days carbs up
show day

Of course its all changeable on condition etc but that's the vague plan

I was on 80g carbsa day for weeks coming in mate, with a wee gentle cheat on a sat night

Why wouldnt carbs be so high and the fats so low? nothing odd about it mate. it works well and has worked well for all th top amateurs and pro from my area. Stick to their knowledge and follow the advice of ordinary folk (Avril, Gary Keith, micheal Ohanlon, who in turn have taught Weeman etc) that have become top level amateurs and pro. Learn from that and go from there

After this, i have realised all the shit you read is mostly...well ...shit and its all about hard work, taking a bit out at a time and doing nothing fancy. Work ethic, discipline and listening to one or two knowlegable people to learn is what will get you there.

Defo got you on those points man, you're really lucky training and living where you do where there areso many friendly and top guys / gyals! I'll prob pm with q's about depletion closer too it man

Max wrote:Defo got you on those points man, you're really lucky training and living where you do where there areso many friendly and top guys / gyals! I'll prob pm with q's about depletion closer too it man

Weeman has been great and has not let me down once during this. He would be happy to help as he wants to get experience in this field.

Rab wrote:

Max wrote:Defo got you on those points man, you're really lucky training and living where you do where there areso many friendly and top guys / gyals! I'll prob pm with q's about depletion closer too it man

Weeman has been great and has not let me down once during this. He would be happy to help as he wants to get experience in this field.

Weeman's a top man, even if he is a sexual deviant!

^^ Around here I would say that being deviant helps to being top

2nd day into depled im suffering. just ges to show that 3 days @250g carbs doesnt do nothing really when you have been dieting hard for this long. just fills you up a touch.

looking good today. very tight and vascular. skin is more paper thin with the water

example of traiing at thi point is as follows for anyone interested

Today:
Incline Bench - 60k for 4 sets of 10
Hammer Str Press - 30k epr side for 3 sets of 12
Cable Crunch - 3 setsof 12
DB CUrls SUperset with Dips - 10 rep sets for 3
reverse single arm pushdowns superser with single arm cable bicep curls - same as above

Very fast, pretty light and just getting the muscle working a bit and lettign the blood through it.

40 min am cardio fasted still and 5 min skipping pre and post weights. will do another 20 min cardio on my bike tonight

Tomorrow is last deplete day then carb up fri which is the beginnig of the worry. Carbing up is scary!

Pic update.

Quad shot cupping balls



Few things i got to add to the collection of nice food i inetnd on eating Sunday night, monday, tuesday.....



I have 2 polly bags full of stuff