Bean's 1st contest prep (Lecheek last 8 weeks)

[bean5er]

Hey all. This should be a fun ride. I'm just getting ready to start my very first contest prep for a physique show in May. Just wanted to get this started, ill get back on here in a few and update a layout as far as supps and training etc in a bit.

[bean5er]

Okay, so a little background info I guess.

Been training seriously for the last couple years but on and off since HS football. Been working with my trainer/coach for over a year. Right now I'm around 20 weeks out from my show. Diet got a lot sloppy lol the last month, so I'm just trying to get back into shape in the next month then official prep starts :-)

I imagine I'm somewhere between 12-15% bf. my weight is currently 185 as of this am.

My training right now is cardio 6 days a week @ 30 min sessions. Right now my split looks likes this

Sun- off
Mom- legs/cardio
Tues- chest/tris/cardio
Weds- cardio/abs
Thurs - back/bis/cardio
Fri- shoulders/calves/cardio
Sat- arms/cardio

I'm sure this will change one he starts training me. He just switched my diet up quite a bit and I started it last thurs. a lot more carbs and protein than I'm used to. Here's a layout of current diet

Sat-Wed
· 48g egg white powder (40g-pro)*, 64g cream of rice or grits or 74g oats (50g-carbs), 1 fruit
· 6oz meat, 6oz yams or 1 cup rice (50g-carbs)
· 6oz meat, fiber & pro-biotics
· 6oz meat, veggies
· 4oz meat, veggies or salad
· 4oz steak or 54g egg white powder & 1tbs oil, fiber
*or 2 whole eggs, 3 egg whites & 24g egg white powder
Just 2 scoops whey,5g creatine, 5g glutamine post workout- in addition to meals

Thurs & Fri
· 48g egg white powder (40g-pro)*, 64g cream of rice or grits or 74g oats (50g-carbs), 1 fruit
· 6oz meat, 6oz yams or 1 cup rice (50g-carbs)
· 6oz meat, 6oz yams or 1 cup rice, fiber & pro-biotics
· 4oz meat, 6oz yams or 1 cup rice, veggies
· 4oz meat, veggies or salad
· 4oz steak (45g-pro) or 54g egg white powder & 1tbs oil, fiber
*or 2 whole eggs, 3 egg whites & 24g egg white powder



Starches
Oatmeal
Cream of rice
Brown rice
Yams
Sweet potatoes
quinoa


Meat
Lean Beef- once per day
Chicken breast
Lean turkey
Lean pork
Lean fish
Eggs/ & whites
(approx. 2.5 egg whites or 1 whole egg equals 1oz chicken/ meat)



______________________________ ______________________________ ____________________
Supplements -Make sure the D is in D-3 form.
Multi Vitamin/mineral
Calcium Citrate 500-1000mg
Fish oil 2g
Creatine 5g
Glutamine 5g
Probiotic capsules 1/day
Fiber- psyllium husk capsules 6 at meals 3-6
Beta alanine
Finishing up dpol and Anabeta now (few weeks left.

Protein is bio fresh whey isolate by protein factory and egg white powder.

The last 8 weeks will look something like this

Anabolic Pump/Recompadrol
Compound 20
PowerFULL
Black Oxy eca
Hyper t 2
AAv2

This log might be a little slow the first few weeks or so but I'm logging it to keep me motivated.

______________________________ ______________________________ __

[bean5er]

Forgot I'm finishing up my last bottle of SLINshot :-(

Hopefully I can get some more in a few weeks

[bean5er]

So today was arm/cardio day.

Overall great day. Good pump for no carbs pre wo. Total of 18 sets bi/tri superset.

Cardio was 30 @ 120-130 hr on stairs.

Diet is locked and loaded haven't even thought about straying from my plan. I'm one motivated mofo right now.

Supp note

Just got my Beta Alanine in so the combo of that with Anabeta and my sample of supp d led to killer pumps being that I was carbless :-)

Weigh upon rising was 185 again today starts my 5 lower carb days!

[Distilled Water]

Sub'd dude.

[bean5er]

Thanks DW! Glad to have u bud

[bean5er]

Sunday 1-6-13

Today is a scheduled off day but I may get cardio in by having to pull my son on sled up and down the street as it snowed a decent amount here last night.

Supps today
Beta alanine 3 twice daily
Creatine (mag chelate) 3 twice daily
Dpol
Anabeta 4 caps today
Calcium citrate
Multi
Fiber

Food will consist of
Eggs
Rice
Oats
Whey
Fish
Pork
Turkey breast (deli)
Angus beef
Green beans

Leg day tomorrow

[Mack411]

I'm subbed bro!

[howwedo107]

Subbed! Lets see a pics big boy

[bean5er]

I'm subbed bro!

Thanks buddy. Might be boring for a while but I just needed to get this rolling to stay motivated.

[bean5er]

Subbed! Lets see a pics big boy

Thanks HWD. Ill try an get some up soon bud.

[bean5er]

Btw t minus two hours till the hawks put a whooping on the skins baby!

[Mack411]

Thanks buddy. Might be boring for a while but I just needed to get this rolling to stay motivated.

Nothing boring about seeing a bro make progress!keeping a log helps me stay motivated to share the info and easy to keep track of things.did you ever get that?

[bean5er]

Nothing boring about seeing a bro make progress!keeping a log helps me stay motivated to share the info and easy to keep track of things.did you ever get that?

Thanks bud and I agree, all you bros motivate me daily and I'm forever great full.

No haven't got it yet no worries though bud

[thebigt]

you should see some good results on that lecheek lineup....but where is the speedx3?

[bean5er]

you should see some good results on that lecheek lineup....but where is the speedx3?

Yea I know huh. Honestly I've spent a **** ton of money on this between ordering most my protein, supps, and paying my coach I'm done spending money on **** right now.

[thebigt]

Yea I know huh. Honestly I've spent a **** ton of money on this between ordering most my protein, supps, and paying my coach I'm done spending money on **** right now.

dude...if you spent your own cash on all of that lecheek stuff, i think marms should hook you up with some speedx3....c'mon marms, man up!!!!

[bean5er]

dude...if you spent your own cash on all of that lecheek stuff, i think marms should hook you up with some speedx3....c'mon marms, man up!!!!

Haha we will see. I'd like to add it but I'm ok with it. I'm just stoked to be running the other goodies I followed Mattys log and was intrigued by it. I had great results with Appnut's similar stack of free test and HGHup I think this will be better.

[AaronJP1]

Forgot I'm finishing up my last bottle of SLINshot :-(

Hopefully I can get some more in a few weeks

It's available.

-Purus Labs Rep
(Mobile Posting)

[bean5er]

It's available.

-Purus Labs Rep
(Mobile Posting)

Yes I know, just dropped a lot of cash for this prep so I'm tapped out right now lol. Hopefully I can pick some more up in a few weeks or so.