This will be while I'm dieting.Also I MAY POSSIBLY be entering comp on the 4th of october in birmingham, thus leavaing me exactly 7 weeks out.
The weights aren't as important to me with this type of training more muscle conection and squeeze on each rep.
Supplements are.
BSD - milk n whey
BSD - BCAA caps 5caps 4* per day in between meals
BSD - reloaded
Vit c - 500mg 6* pd
Rhodiola 400mg 2* per day
Diet wise
Protein - Free range organic medium eggs, white fish, turkey, tuna, milk and whey, low fat mince.
Carbs - Sprouted rye bread, malt loaf (if I fancee some), Bagles, brown rice, sweet potatoes.
Fats - Almond butter, hemp oil, avacdo oil, butter, eggs.
Macros - revised on my ro cho are the following
7-4 weeks out
P-300g ed
F 50g ed
Carbs - High = 225 / Med = 150 / Low = 75 / Re-feed = 550
4-3 (5l+ water per day, ed)
P-300g ed
F 50g ed
Carbs - High = 150 / Med = 100 / Low = 50 / Re-feed = 300
1
P-300g ed
F 50g ed
Carbs - Day 1-5 under 50 (5l+ water per day, ed/ Cut reloaded pre)
day 6 ~ re-feed 75g *6 (500ml water over am till 4 pm)
Meal 1 - 2 meals fruit and brown rice / sweet pot
Meal 3 - 4 potatoes / white rice
cut water
Meal 5 - 6 sugars - choco / ice cream +2 table spoons of veg glycerine with both these.
Herbal diuretic taken at 12pm 5pm and 1 pre bed.
Comp morning-
Looking good - protein and small portion of frui
Looking flat - more simple sugars
holdng water - protein only
+2 table spoons veg glycerine
45ming Before pumping 1 can of coke, 2 table spoons of veg glycerine and possibly a double serving of reloaded.
The week goes like this.
Mon - Low
Teu - Med
Wed - High
Thurs - Low
Fri - Med
Sat - Low
Sun - Re-feed
Training is:
Mon - Lower
Teu - Chest
Wed - Back
Thurs - Shoulders
Fri - Arms
Sat - Calves / abs / plyo
Sun off
Cardio is:
Week 7 weeks out 30mins am / 45 pwo
Week 6-5 45 mins am / 45 pwo
Week 4-3 45 am / 1h pwo
Week 2 1h am/1h pwo
Week 1- no cardio
Gear:
I'm natty!!
......
50mg testp ed
50mg tren a ed
50mg mast p ed
50mcg T3 ed
The last 3 weeks I'm adding either 50mg winstrol OR 20mg halo. As of yet undecided.
Stims:
Week 1- 100mcg clen
Week 2- 3 3 caps of T5 7:00 / 11:00 / 2:00
Week 4- 5 100mcg clen
Week 6 -3 caps of T5 7:00 / 11:00 / 2:00
Week 7 - clen and t5's
Rebound will be:
600mg sust
400 mg tren e
400mg mast
50 mg anadrol per day
20iu lantus 6 days per week
Macros on my ro cho REBOUND are:
P-300g ed
F 90g ed
Carbs - High = 450 / Med = 300 / Low = 150 / Re-feed = 600
Mon - Low
Teu - Med
Wed - High
Thurs - med
Fri - low
Sat - Low
Sun - Re-feed
Cardio on rebound:
20 mins HI cardio pre breakfast
------------------------
Todays training as I said very slow reps working a squeeze on each rep:
Lower:
Squats 70*10 / 100*10 / 120*10 / 140*10 3-0-x / 70*10 / 70*10 / 70*10
Deadlifts 60*6 / 100*5 / 140*5*3 Working tech mostly
Leg press 100*12/100*12/100*12
FST -Ham curls 40*10*2/30*10*5
FST - Extentions 35*10*7
Really liked this today felt goo to do a little more volume for a change.
