craigydar
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I'm 5"11 30yrs old currently 223lbs
Looking to finish bulking next week .
My curre t pic will be posted
Looking to do men's physique in may and possibly another one before that in mid April if I can cut hard enough
My question is as it's first time prepping first comp , I've done previous cycles but unsure of what to to with test in cycle ?
Prop I'm guessing and cut it out maybe 2 weeks before show maybe ?
Please criticise or change anything . Test not in there yet as unsure if what to do .
STACK
INJECTIONS; (12 weeks out)
Monday; 1ml x Trenbalone
Tuesday; 1ml x Primabolan
Wednesday; 1ml x Equo-bol
Thursday; 1ml x Trenbalone
Friday; 1ml x Primabolan
Saturday; 1ml x Equo-bol
Sunday; 1ml x Decca Durabalon
(4 Weeks Out)
Monday; 1 x ml Trenbalone
Tuesday; 1ml x Primabolan
Wednesday; 1ml x Stanazol
Thursday; 1ml x Trenbalone
Friday; 1ml x Primabolan
Saturday; 1ml x Stanazol
Sunday; 1ml x Equo-bol
(3 Weeks out)
Stop all oil based injections 3 weeks out.
Use 1ml x Stanazol EVERY DAY STOP 3 DAYS AWAY FROM SHOW.
TABLETS DAILY;
1 x 1mg Arimidex
5 x 0.20mcg Clenbuterol (stop 2 weeks out from show)
2 x 10mg Anavar
2 x 25mg Proviron
2 x 50mcg T-3
1 x Anapalon
6 x Ephedrine (spaced through out the day)
10 x days out from the show use 100MG of ALDACTONE split 50/50 every 12 hours
Take a full Aldactone morning of show, that will be your last one.
SUPPLEMENTS;
Inner Armour Amino 2000 Pro ZMA
Inner Armour BCAA Pro EFA
Inner Armour Glutamine Carb Intercept
Inner Armour or Prolab Advanced Whey
Lean Mass Matrix
Training Paks
Caffeine
Cuts III
Thermo Pro
Glucosamine
C.L.A
TRAINING ROUTINE;
You will train 7 days a week with a 4 day rotation. This means that you just go through a 4 day workout and then it will start again.
Monday; Chest, Biceps, Abdominals and Calves
Tuesday; Back, Triceps, Abdominals and Calves
Wednesday; Shoulders (front, rear, side & traps), Abdominals and Calves
Thursday; Thighs, Hamstrings, Abdominals and Calves
Friday; Chest, Biceps, Abdominals and Calves
Saturday; Back, Triceps, Abdominals and Calves
Sunday; Shoulders, (front, rear, side & traps), Abdominals and Calves
Monday; Thighs, Hamstrings, Abdominals and Calves
EXERCISES; 5 or 6 Exercises each Body Part
SETS; 4 Sets each Exercise
REPS; 8 Reps each Set
Cardio 30 mins fasted am hiit training
DIET;
Meal 1 (11:00am)
4oz Porridge oats, Sweetener and Water
2 x scoop Advanced Whey Protein, 5mg Glutamine and Water.
Also take your supplements
MEAL 2 (2:00pm);
After Training
1 x Matrix, 5mg Glutamine and 2 x scoops of Advanced Whey Protein with Water
MEAL 3 (5:00pm);
12 oz Baked Potato or Boiled Potatoes or Boiled Rice (washed)
12 oz Fresh Chicken Breast or Fresh Turkey Breast or Fresh White Fish
12 oz Steamed Vegetables or Large Salad
MEAL 4 (8:00pm);
12 oz Baked Potatoes or Boiled Potatoes or Boiled Rice (washed)
12 oz Fresh Chicken Breast or Fresh Turkey Breast or Fresh White Fish
12 oz Steamed Vegetables or Large Salad.
MEAL 5 (11:00pm;
I x Matrix, 5mg Glutamine and 2 x scoop Advanced Whey Protein with Water.
(If you can take a meal like the 1 above it would be better, take it in a container, but if that's hard then stick to the drink I have put together)
MEAL 6 (2:00am);
1 x Matrix, 5mg Glutamine and 2 x scoops Advanced Whey Protein with Water
MEAL 7 (3:30am);
2 x scoops Advanced Whey Protein with Water.
WHILST A SLEEP;
Mix a Container with 2 x scoops of Advanced Whey Protein and Water, take this to bed with you and when you get up in he night have a drink. You must not let your body go in to a catabolic state, and with taking this drink with you it will stop that.
DRINKS; ADDITIVES;
Black Tea or Coffee Garlic, Thyme, Basil, Parsley
Diet Drinks Sweetener
Water Apple Cider Vinegar
Dry White Wine (put any of these on your food)
LAST WEEK 4 DAYS CARB DEPLETING & 3 DAYS CARBING UP;
4 DAYS CARB DEPLETING;
For 4 days every 3 hours take in 5ograms of protein and 3-4 grams of carbs.
i.e. 2 pieces of Chicken or Turkey Breast or White Fish with a t-spoon of Boiled Rice.
Or
2 x Scoops of Advanced Whey Protein mixed with Water. (The advanced whey protein has 3 grams of carbs in it) and a small bowl of steamed vegetables.
Even take a drink to bed with you so you can feed yourself through the night, you must not let your body convert into a catabolic that is very important.
CARBING UP;
2 days before the day of the show every 2 hours you take in a medium-large sizes jacket potato (don't eat the skin) or 16 oz of boiled washed Rice and 3 grams of Protein (small piece of chicken). Make sure you have a meal if you wake up in the night. Follow this process up to the time of your show.
The night before the show your last meal before bed must be a Best of Beef Steak with a plate of Chips, with nothing on them keep it plain. The morning of the show for breakfast have a couple of pieces of dry, plain and sweet cake with a Banana. Then just keep eating as normal every 2 hours. If you want you can also eat a flapjack has a meal on the day of the show. Whilst pumping up drink 1 litre of Water and some normal Coca Cola with a bra of Chocolate.
STOP TRAINING AND CARDIO WHEN YOU START CARBING UP.
SODIUM DEPLETING;
Start this when you start carbing up, the only thing you can drink is Evein Water, keep the fluid going in. Stop drinking 18 hours before the show, nothing at all, have a small snip if needed. Do not clean your teeth with toothpaste because it as sodium in it, when you start carbing clean your teeth with Lemon Juice.
Also try and rub Thiomucase all over your body before bed at night, leave this on for 24 hours. Start this process 10 days out from show stop when you start tanning.
TANNING;
The day before the show you must have at least 4 coats of Pro-Tan through out the day. Have 1 every 3 hours, remember to shower before the Tan, no scrubbing just let the water run off you then dab yourself after with a towel, this is a must. Leave knees, elbows, feet and hands till your last coat. Before bed, have 1 coat of Jan Tana then put a track suit on to sleep in, this is to stop any smearing. The morning of the show have another Jan Tana. When oiling up put a very thin smear of oil on and spread it evenly, too much will make you smooth. Try and stand under a light when oiled to see if you have enough or not enough on. GOOD LUCK. "NEVER SAY DIE"
Looking to finish bulking next week .
My curre t pic will be posted
Looking to do men's physique in may and possibly another one before that in mid April if I can cut hard enough
My question is as it's first time prepping first comp , I've done previous cycles but unsure of what to to with test in cycle ?
Prop I'm guessing and cut it out maybe 2 weeks before show maybe ?
Please criticise or change anything . Test not in there yet as unsure if what to do .
STACK
INJECTIONS; (12 weeks out)
Monday; 1ml x Trenbalone
Tuesday; 1ml x Primabolan
Wednesday; 1ml x Equo-bol
Thursday; 1ml x Trenbalone
Friday; 1ml x Primabolan
Saturday; 1ml x Equo-bol
Sunday; 1ml x Decca Durabalon
(4 Weeks Out)
Monday; 1 x ml Trenbalone
Tuesday; 1ml x Primabolan
Wednesday; 1ml x Stanazol
Thursday; 1ml x Trenbalone
Friday; 1ml x Primabolan
Saturday; 1ml x Stanazol
Sunday; 1ml x Equo-bol
(3 Weeks out)
Stop all oil based injections 3 weeks out.
Use 1ml x Stanazol EVERY DAY STOP 3 DAYS AWAY FROM SHOW.
TABLETS DAILY;
1 x 1mg Arimidex
5 x 0.20mcg Clenbuterol (stop 2 weeks out from show)
2 x 10mg Anavar
2 x 25mg Proviron
2 x 50mcg T-3
1 x Anapalon
6 x Ephedrine (spaced through out the day)
10 x days out from the show use 100MG of ALDACTONE split 50/50 every 12 hours
Take a full Aldactone morning of show, that will be your last one.
SUPPLEMENTS;
Inner Armour Amino 2000 Pro ZMA
Inner Armour BCAA Pro EFA
Inner Armour Glutamine Carb Intercept
Inner Armour or Prolab Advanced Whey
Lean Mass Matrix
Training Paks
Caffeine
Cuts III
Thermo Pro
Glucosamine
C.L.A
TRAINING ROUTINE;
You will train 7 days a week with a 4 day rotation. This means that you just go through a 4 day workout and then it will start again.
Monday; Chest, Biceps, Abdominals and Calves
Tuesday; Back, Triceps, Abdominals and Calves
Wednesday; Shoulders (front, rear, side & traps), Abdominals and Calves
Thursday; Thighs, Hamstrings, Abdominals and Calves
Friday; Chest, Biceps, Abdominals and Calves
Saturday; Back, Triceps, Abdominals and Calves
Sunday; Shoulders, (front, rear, side & traps), Abdominals and Calves
Monday; Thighs, Hamstrings, Abdominals and Calves
EXERCISES; 5 or 6 Exercises each Body Part
SETS; 4 Sets each Exercise
REPS; 8 Reps each Set
Cardio 30 mins fasted am hiit training
DIET;
Meal 1 (11:00am)
4oz Porridge oats, Sweetener and Water
2 x scoop Advanced Whey Protein, 5mg Glutamine and Water.
Also take your supplements
MEAL 2 (2:00pm);
After Training
1 x Matrix, 5mg Glutamine and 2 x scoops of Advanced Whey Protein with Water
MEAL 3 (5:00pm);
12 oz Baked Potato or Boiled Potatoes or Boiled Rice (washed)
12 oz Fresh Chicken Breast or Fresh Turkey Breast or Fresh White Fish
12 oz Steamed Vegetables or Large Salad
MEAL 4 (8:00pm);
12 oz Baked Potatoes or Boiled Potatoes or Boiled Rice (washed)
12 oz Fresh Chicken Breast or Fresh Turkey Breast or Fresh White Fish
12 oz Steamed Vegetables or Large Salad.
MEAL 5 (11:00pm;
I x Matrix, 5mg Glutamine and 2 x scoop Advanced Whey Protein with Water.
(If you can take a meal like the 1 above it would be better, take it in a container, but if that's hard then stick to the drink I have put together)
MEAL 6 (2:00am);
1 x Matrix, 5mg Glutamine and 2 x scoops Advanced Whey Protein with Water
MEAL 7 (3:30am);
2 x scoops Advanced Whey Protein with Water.
WHILST A SLEEP;
Mix a Container with 2 x scoops of Advanced Whey Protein and Water, take this to bed with you and when you get up in he night have a drink. You must not let your body go in to a catabolic state, and with taking this drink with you it will stop that.
DRINKS; ADDITIVES;
Black Tea or Coffee Garlic, Thyme, Basil, Parsley
Diet Drinks Sweetener
Water Apple Cider Vinegar
Dry White Wine (put any of these on your food)
LAST WEEK 4 DAYS CARB DEPLETING & 3 DAYS CARBING UP;
4 DAYS CARB DEPLETING;
For 4 days every 3 hours take in 5ograms of protein and 3-4 grams of carbs.
i.e. 2 pieces of Chicken or Turkey Breast or White Fish with a t-spoon of Boiled Rice.
Or
2 x Scoops of Advanced Whey Protein mixed with Water. (The advanced whey protein has 3 grams of carbs in it) and a small bowl of steamed vegetables.
Even take a drink to bed with you so you can feed yourself through the night, you must not let your body convert into a catabolic that is very important.
CARBING UP;
2 days before the day of the show every 2 hours you take in a medium-large sizes jacket potato (don't eat the skin) or 16 oz of boiled washed Rice and 3 grams of Protein (small piece of chicken). Make sure you have a meal if you wake up in the night. Follow this process up to the time of your show.
The night before the show your last meal before bed must be a Best of Beef Steak with a plate of Chips, with nothing on them keep it plain. The morning of the show for breakfast have a couple of pieces of dry, plain and sweet cake with a Banana. Then just keep eating as normal every 2 hours. If you want you can also eat a flapjack has a meal on the day of the show. Whilst pumping up drink 1 litre of Water and some normal Coca Cola with a bra of Chocolate.
STOP TRAINING AND CARDIO WHEN YOU START CARBING UP.
SODIUM DEPLETING;
Start this when you start carbing up, the only thing you can drink is Evein Water, keep the fluid going in. Stop drinking 18 hours before the show, nothing at all, have a small snip if needed. Do not clean your teeth with toothpaste because it as sodium in it, when you start carbing clean your teeth with Lemon Juice.
Also try and rub Thiomucase all over your body before bed at night, leave this on for 24 hours. Start this process 10 days out from show stop when you start tanning.
TANNING;
The day before the show you must have at least 4 coats of Pro-Tan through out the day. Have 1 every 3 hours, remember to shower before the Tan, no scrubbing just let the water run off you then dab yourself after with a towel, this is a must. Leave knees, elbows, feet and hands till your last coat. Before bed, have 1 coat of Jan Tana then put a track suit on to sleep in, this is to stop any smearing. The morning of the show have another Jan Tana. When oiling up put a very thin smear of oil on and spread it evenly, too much will make you smooth. Try and stand under a light when oiled to see if you have enough or not enough on. GOOD LUCK. "NEVER SAY DIE"