+ 1 Competition cycle
This is for a competition later this year. Currently, I am trying to put on just a little bit of size before I start my 14 week prep this summer
Dosages are odd due to 150mg/ml gear
My current weight is 220-224. I have to weigh in under 200lbs.
leaving out specific dates
Diet plan
Protein 1.2 per goal body weight
Fats 20-25% of cal intake
Carbs to make up deficit
Comp diet (14 weeks)
14 weeks out
2250Cals
8 weeks out drop 1 cup of rice
2000-2100 Cals
If need be
4 weeks out - drop 1 cup of rice
1800 Cals
2 weeks out replace chicken with 450g Tilapia(4 fillets) add extra meal before workout.
Meal 1
4-5strawberries
Handful of blueberries and raspberries
1.5 cup egg whites
2tsp fiber
1 cup oats
Meal 2
5oz chicken breast
1/2 cup spinach
1 cup of brown rice
Meal 3
Same
Meal 4
Same
PWO shake
24g
Meal 5
8 oz steak
1/2 green pepper
2tsp fiber
Pre bed shake
24g
Competition workout
Weight training -
Monday - shoulders/calves 3x8-10
2 side delt 2 rear delt 2 trap 1 front
Tuesday - arms/forearms 3x8-10
3 arm exercises for biceps and triceps
Wednesday - legs
6 leg exercises total 3x8-10
Walking lunges for last quad exercise/super setted with squat at the end of each set
Thursday - rest
Friday - chest/calves 3x8-10
3 chest exercises
tricep rope ext 3x12-15
Saturday - back/forearms
5 back exercises 3x8-10
2 Lat, 3 row
Db curl 3x12-15
Sunday - legs high volume
Same exercises as Wednesday but 5x15-20
1min rest
Do calves for 15ish min before workouts
And forearms after workouts
Take 2:30 rest between sets
All sets maximum effort to failure
Cardio -
Morning
40mins fasted incline walk
Abs
Stretch
After workout
20min elliptical
Peak week
Sunday two weeks out- increase sodium intake and water 256fl oz/5 pickles a day
Drop all artificial sweeteners/seasoning
Comp week
Monday -
Drop carbs to 75g(rice cakes)
Legs high volume
Tuesday -
Drop carbs to 50mg(rice cakes)
Chest back high volume
Wednesday -
Drop carbs to 25mg(rice cakes)
Shoulders arms high vol
Thursday - (no fruit or veggies)
300g carbs
No workout
Friday - (no fruit or veggies)
200g carbs
No workout
Cut additional sodium totally out
Reduce water by 50%(none after 6pm)
Saturday(show)
3 rice cakes every 2-3 hours w/ natural PB
Fat burner
Clen(each 2wk cycle increase all doses by 20mcg until 140mcg Ed, dose 2ce ed)
1-2, 4-6, 8-10, 12-14
40-60-60-80-80-100-100-100-100-80-80-60-60-40
T3
50mcg/day
6-14 doses 2ce daily
(Drop to 25mcg once desired BF reached)
Aromasin as needed*
| Week | Test P | NPP | Tren A | Mast P | Winstrol |
|---|---|---|---|---|---|
| 1 | 787.5mg | 787.5mg | |||
| 2 | 787.5mg | 787.5mg | |||
| 3 | 787.5mg | 787.5mg | |||
| 4 | 787.5mg | 787.5mg | |||
| 5 | 787.5mg | 787.5mg | |||
| 6 | 787.5mg | 787.5mg | |||
| 7 | 131.25mg | 787.5mg | 1050mg | ||
| 8 | 131.25mg | 787.5mg | 1050mg | ||
| 9 | 131.25mg | 787.5mg | 1050mg | 75mg/day | |
| 10 | 131.25mg | 787.5mg | 1050mg | 75mg/day | |
| 11 | 131.25mg | 787.5mg | 1050mg | 75mg/day | |
| 12 | 131.25mg | 787.5mg | 1050mg | 75mg/day | |
| 13 | 131.25mg | 787.5mg | 1050mg | 75mg/day | |
| 14 | 131.25mg | 787.5mg | 1050mg | 75mg/day |
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mustafa5903My opinion based on my experience....
this looks excellent.
Smart move with the npp before the tren. I ran literally the same thing for my first. Except higher doses of winny.
I would bring letrozole 4 weeks out and start running it 2.5mg everyday. It will dry you out.
Have caber on hand. I ran my caber at 1mg 4-5 days a week. Came out well.
Last 4 weeks I would drop my test prop dose in half and keep my tren the same. tren test ratio being 2:1 I saw better results in terms of vascularity and hardness.
Pct should be strong as well. If you need more advisement on this shoot me a message.
Thanks bro!
Yeah I my bring in letro. I've crashed my e2 before and felt like cancer.. So I'm worried to have that happen again.
I'll definitely feel that out around 4 weeks out and see where I'm at
Thanks for the advice man
I think you can be pretty confident your estro will crash with over a gram of mast. lol. Might want to lower that mast dose until you get a few weeks out from comp. If you do decide on the letro to make sure, you should only have to do it that last week.
Doing anything to crash estro to help with drying out? PCT lined up?
I'll be on 130mg of test a week along with 1g masterone. I think I'll be alright. I will use Aromasin at the beginning 10mg-20mg Ed at first and drop it lower as needed. But yeah peak week I was considering 20mg ED. Not with the goal of crashing estrogen really, but definitely keeping it low. As I'll also drop test about 3 days out
Have you ran that cycle before? What is your starting BF% going to be? Are you pinning right up to show that final week?
All compounds and doses, yes.
10-11%
Yes I'll be pinning up go the show. I've never had issues with lumps or bad injections. I always heat gear/massage area.
I am always leary about pinning that last week. Never know when you might get a bad pin and be stuck with a lump or welt. No matter how good the pin went though, just the act of pinning the muscle inflames/irritates it and can blur definition. When your skin looks like saran wrap it is noticeable.
Very good point. since its classic, I'll just end up pinning glutes that last week. I can fit a decent amount in there haha.
I probably wouldn't run two 19-nors.