http://www.ukiron.net/showthread.php?t=4368
Today is Thursday 27th December 2007.
Weight this morning was 14st 4lbs or 91kgs.
THIS IS WHERE IT ALL STARTS!!
Day 1 of the diet and 'real' prep started this morning at 6.25am with 60 mins of cardio using a combo of 40 mins on the x trainer and 20 mins on the tread.
Today is a training day and below is listed what I have eaten and will be eating plus all the supplements I am using and when they are taken.
6.00am ECA stack, 200mcgs T4, 1.5g CEE, 10g L-Glutamine
6.25am CARDIO 60 mins
8.00am 80g oats, 60g total protein, 20g natural peanut butter, 50g banana. 1 total performance am pack, 10mgs winstrol, 25mg proviron.
9.00am Protein Slam
9.30am TRAIN Shoulders/Triceps
11.45am Administer 10iuGH/10iusSlin
12.00pm 55g impact whey isolate, 10g peptide bonded glutamine, 70g WMS, 1.5g CEE
12.15pm 1 Pro flapjack
1.00pm 200g chicken fillet, 70g brown basmati rice, mixed veg, 5g extra virgin olive oil. 1g vit C, 2g CLA, 400iu Vit E, 10mgs winstrol
4.00pm Same as 1pm meal, Total performance pm pack, 25mcgs T3, 25mg proviron
7.00pm Same as 1pm meal, 500ius HCG
10.00pm 80g oats, 60g total protein, 20g natural peanut butter, 10mgs winstrol
10.30pm 10g L-Glutamine, 3x ZMA capsules
All supplements used are Myprotein except the Protein slam and Pro flapjack which are from the CNP range
So thats about it and will be the same for most training days. The only thing that may be missing is the HCG as this is taken E3D and just so happens to coincide with my training day today.
Shoulders went well today and so did triceps. I felt strong in the gym again today and as always got a great pump.
The pics below were taken yesterday after cardio and before meal 1 (yes I did do cardio on xmas day and Boxing day!)
Pleased with where I am at just under 10 weeks to go. You will have to excuse the fact I am pearly white but I will be starting the MT11 in the next week or so.
I am vascular throughout my body already and the majority of the fat tissue is really only located at the tie ins including glutes/hams and lower back (kidney area).
I feel upbeat today in the knowledge the diet has at last started and I can re focus, re group and bring to Colombus an improved package from the British in Oct
Originally Posted by maxititer View Post
thanks .. first class info ... to hear what real people do, worth more then reading 10 bodybuilding books
... you said you are using 5 IU of insulin PWO, what kind of drinks do you use PWO with insulin.
remarkable that you are on only 250 mg of test per week.
one more question, you doing cardio early at the morning after GH, do you eating something too, or just crardio on empty stomach. Seems like you don't feel that it can be a problem to do cardio at morning when cortisol too high, or perhaps GH helping here.
thanks again for sharing you experience ...wish you all success.
Hi,
Thankyou.
I am now doing 10ius of slin PWO with 10ius of GH. I have WMS a little sucrose and also whey Isolate and glutamine peptides.
I am now upping my test to 750mgs EW and 30mgs of oral winstrol daily as my diet started today.
I eat nothing prior to cardio and now I do no GH prior to cardo just PWO. I do have 10g of L-Glutamine prior to cardio.
I will post my diet as of today which is my training day diet and will post my non training day diet tomorrow. I will also post up starting pics of where I am now with around 9-10 weeks to go until the show.
regards
Mesomorph's 'Off' season diet plan and training split.
As I was asked in the photo section to outline my diet/training split etc, here it is.
I am currently in a strange phase of my competitive year. Normally I would now be at a point where I would have finished my competitions and now be entering my rebound phase.
This was to be the case except for the fact that I have now been asked to compete at the Amateur Arnold Classic in Colombus, Ohio at the end of February and represent the UK and the UKBFF.
So it was a choice of getting big and out of shape or staying leanish and then just having an 8 week diet starting pretty much after xmas. I chose the latter option as the shorter the diet the better.
I also had the dilemma of coming off AAS for 6-8 weeks or staying on a very low dose with the addition of a peptide cycle to try to keep me slowly growing and keeping the BF lowish.
Again I opted for the latter.
The only thing which hasn't had to change is my training split. My off season is always spent training hard, intensely and infrequently 3 days on and 4 days off a week (mon, wed, fri with the weeknds off too)
As with my diet leading into the UKBFF British Champs, I have been assisted by a good friend and nutritionalist, Paul Booth. Paul has helped me gain over 20lbs in 18 months with his various diet protocols and it was he that came up with my diet over the next 8-10 weeks and he will also assist me after xmas in the diet proper leading up to the Arnold.
My current diet is split into 2 distinct parts: training days and non training days.
Training Days are as follows:-
Protein 330g, Carbs 300g, Fats 130g
Non training days are:-
Protein 330g, Carbs 250g, Fats 150g
These are each split over 6 meals with 1 of those meals on a training day being my PWO shake.
Meal times tend to be the same every day.
Meal 1 8am
Meal 2 11am-11.30am (PWO on training days)
Meal 3 1.30pm
Meal 4 4.30pm
Meal 5 7pm
Meal 6 10pm
I also have added another meal at around 2am which is not included in the macros stated above (25g protein, 25g carbs and 10g fat). This is the same whether it be a training or non training day. I always wake starving during the night!!!
With the addition of the peptide cycle I have had to shift around my fats on training days and now meals 2 and 3 are void of any fats but these are spread amongst the other 4 due to the intake of 5ius of insulin PWO 3x a week.
A typical days food on a non-training day would be as follows:-
Meal 1 100g oats, 70g propeptide, 30g peanut butter
Meal 2 4 whole eggs, 2 slices of wholemeal toast, 30g of whey (or100g chicken)
Meal 3 250g chicken, 50g basmati rice, selection of veg, 15g virgin olive oil
Meal 4 Same as meal 3
Meal 5 150g chicken, 100g salmon, 50g rice, selection of veg, 10g virgin olive oil
Meal 6 70g oats, 70g propeptide, 30g peanut butter
Meal 7 at 2am 35g oats, 35g propeptide, 20g peanut butter (same on both days)
A typical day on a training day would be as follows
Meal 1 100g oats, 70g propeptide, 30g peanut butter
Meal 2 60g whey isolate, 60g WMS/vitargo, 10g peptide bonded glutamine, 5g CEE
Meal 3 250g chicken, 70g basmati rice, selection of veg.
Meal 4 same as above plus 25g extra virgin olive oil
Meal 5 150g chicken, 100g salmon, 350g boiled pots, selection of veg, 20g extra virgin olive oil
Meal 6 80g oats, 70g propeptide, 35g peanut butter.
So thats it as far as food goes. Once a week I will have a cheat meal normally including chips and steak but no pudding. Cheating for me tends to be on complex carbs, fats and protein. I find sweets just spike my insulin and cause me very quickly to store a lot of fat and water and this phase I am wanting to stay lean. Normal off season would see a few treats of cheesecake etc every week.
Foods may vary but as long as the numbers add up at the end of the day I am not worried if some meals are more and some are less.
I take my nutrition super seriously and even take my scales to my parents house so I can weigh out my sunday dinner!!!!
Supplements are as follows during this phase
Multi vit/min
ALA
CLA
CEE
Peptide bonded glutamine
Whey isolate
Vitargo
Vit C
Pro peptide
Peptides
Mon 5ius gh/50mcgs igf (6am) 5ius gh/5ius Novo rapid (11.30am)
Tues 5ius gh/25mcgs igf (6am)
Weds Same as mon
Thurs Same as tues
Fri Same as mon
Sat and sun 5ius gh (6am)
All shots are done I.M in the muscle about to be trained or just having been trained.
So for eg:- I train chest on a mon so would shoot my 6am peptides in my chest and again after training.
On the tues I would again shoot my chest at 6am.
Weds I would shoot my 6am peptides in my lats and again after training.
On thurs I would shoot my lats again at 6am
And so on.....
At the moment I am also running 250mgs of test enanthate EW taken on a monday
T3 is supplemented ED at 25mcgs taken with my 6am peptides.
As for my training, short and sweet sums it up
Cardio is performed 6x a week (mon-sat) for 30 mins (pre meal 1 at 6.30am) at a HR of 120-125BPM on xtrainer and incline tread (15 mins each)
I feel cardio is essential even during the off season to help metabolise all of that food plus it keeps the endorphins flowing and the BF in check. Its win win all round!!
I am only training chest, legs (concentrating on hams esp) and back (width only) in this phase. Arms are too big and shoulders will get hit with a few sets after back (rears and sides)
Calves get hit every 2 weeks.
My sessions last no longer than 45 mins for the larger bodyparts (back and legs) and 30 mins for chest.
Sets will vary but will consist of a maximum of 10-12 sets for chest, approximately 20 for legs (hams and quads) and around 12-15 for back. This includes warm ups. I will do 3-4 exercises for chest, 4-5 for back, 2-3 for quads and 3-4 for hams. Calves (when trained) will be hit by 3 exercises of 3 sets.
Reps vary between 10 and 20 depending on the muscle group. Quads up to 20, chest up to 12 or poss 15, back between 10-15 and calves between 10 and 20.
I am very instinctive with my training and have no set pattern to it. I change the order of exercises each week tho and throw in some negative and drop set work every so often.
Hope this helps and gives you an insight into what i am currently doing.
I am 3 weeks into this diet now and these pics were taken on sunday this week and my current body weight is 13st 13lbs at a height of 5'4"
Any questions i will gladly answer.
regards
James
