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

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    Bean's 1st contest prep! EBF (Sponsored), USPlabs and Lecheek


    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.
    Last edited by bean5er; 03-30-2013 at 07:41 AM. Reason: Sponsors changed as well as other things

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    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.

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

    Hopefully I can get some more in a few weeks
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    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!
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    Sub'd dude.
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    Thanks DW! Glad to have u bud
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    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
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    I'm subbed bro!
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    Subbed! Lets see a pics big boy
    Email me for free prodigy samples
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    Quote Originally Posted by Mack411 View Post
    I'm subbed bro!
    Thanks buddy. Might be boring for a while but I just needed to get this rolling to stay motivated.
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    Quote Originally Posted by howwedo107 View Post
    Subbed! Lets see a pics big boy
    Thanks HWD. Ill try an get some up soon bud.
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    Btw t minus two hours till the hawks put a whooping on the skins baby!
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    Quote Originally Posted by bean5er View Post
    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?
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    Quote Originally Posted by Mack411 View Post

    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
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    you should see some good results on that lecheek lineup....but where is the speedx3?
    BPS REP-DERMACRINE/ENDOSURGE TURBO/ELIMISTANE/MACAPRO....COMBUSTION/DCP 2.0/ADRENOSURGE
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    Quote Originally Posted by thebigt View Post
    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.
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    Quote Originally Posted by bean5er View Post
    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!!!!
    BPS REP-DERMACRINE/ENDOSURGE TURBO/ELIMISTANE/MACAPRO....COMBUSTION/DCP 2.0/ADRENOSURGE
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    Quote Originally Posted by thebigt View Post

    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.
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    Quote Originally Posted by bean5er View Post
    Forgot I'm finishing up my last bottle of SLINshot :-(

    Hopefully I can get some more in a few weeks
    It's available.

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    Quote Originally Posted by AaronJP1 View Post

    It's available.

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    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.
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    Monday 1-7-13

    Leg day

    I honestly love and hate leg day. I especially hate doing them this early in the morning takes me forever to warmup. The diet is catching up to me felt really weak this morning and my endurance sucked but nonetheless got a decent workout in

    Squats 4x12/11/10/10
    Leg press 3x14/12/11
    SLDL 3x14/12/12
    Leg ext 3x12/12/12
    Calf raise 4x15/14/14/12

    Cardio 20 after on stairs 120-130 HR
    10 mins b4 weights

    Kinda cut it short as I spent almost 30 mins shoveling my driveway b4 I left and another 15 again after the gym.

    Diet has been spot on since day one. Another low day today. Foods will include lots of chx (yuck) a little turkey and some beef later.

    Nothing new in the supp world same as b4.

    Should be fun driving my fuel truck around in all this damn snow today.
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    Tues 1-8-13

    Chest tris cardio fairly quick workout short rests.

    Incline Smith Press- 4x12/11/10/8
    Chest press machine - 4x12/12/10/10
    Incl flyes - 3x12/12/12

    Fst7 style push downs 30 sec rest between sets
    7x12/12/11/10/10/8/8

    Cardio 30 mins stairs HR 120-130

    Had to prep more food this morning thus the shorter workout.

    Here's a current starting pic if say I'm around 13-15% BF ****ty lighting and pic for that matter but it will do. I hold a lot of fat in my low AB/back area.
    Attached Images Attached Images  
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    Holy **** that's blurry ill take another one tomorrow or tonight after work
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    So due to lack of followers this early on (which I understand, kind of boring so far) I'm going to update at least weekly with an overview and here and there when needed. When I start my lecheek stuff Ill update daily until the contest is over.
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    You maybe leaner than 13-15, hard to tell with the blurr. Haha, look forward to progress though.
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    Quote Originally Posted by bean5er View Post
    So due to lack of followers this early on (which I understand, kind of boring so far) I'm going to update at least weekly with an overview and here and there when needed. When I start my lecheek stuff Ill update daily until the contest is over.
    I'm here bro!
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    Yea DW ill get a better pic up soon I hate taking pucks of myself. U post ur bloods up in your thread yet?

    Thanks Mack, still kinda boring even for me, nothing but staple supps really except Anabeta and dpol. Once I figure out the routine/split my coach wants me on ill keep track of workouts with weight etc.
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    Quote Originally Posted by bean5er View Post
    Yea DW ill get a better pic up soon I hate taking pucks of myself. U post ur bloods up in your thread yet?

    Thanks Mack, still kinda boring even for me, nothing but staple supps really except Anabeta and dpol. Once I figure out the routine/split my coach wants me on ill keep track of workouts with weight etc.
    An easy thing to do (for iPhones) take a video and do screen shots. Works well, I'm a noob and just discovered this lol (after over a year with this phone)
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    Quote Originally Posted by Distilled Water View Post

    An easy thing to do (for iPhones) take a video and do screen shots. Works well, I'm a noob and just discovered this lol (after over a year with this phone)
    Not sure what u speak of but I do have an iPhone so ill look into it lol.
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    Quote Originally Posted by bean5er View Post

    Not sure what u speak of but I do have an iPhone so ill look into it lol.
    Lol. Record a video of whatever and while you watch it, you hit your home button and lock button at the same time and takes a picture of what's on the screen as if it was a regular picture.
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    Quote Originally Posted by Distilled Water View Post

    Lol. Record a video of whatever and while you watch it, you hit your home button and lock button at the same time and takes a picture of what's on the screen as if it was a regular picture.
    Gotcha thanks bro ill try it.
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    Off day today ill try and get some cardio in tonight b4 I pick my boy up from my parents. Felt nice to sleep till 620 today!
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    In for this. Lookin good bro. I agree with DW. You look leaner than 15 to me.
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    Quote Originally Posted by Danb2285 View Post
    In for this. Lookin good bro. I agree with DW. You look leaner than 15 to me.
    Thanks Dan ill post a better pic soon. Kinda boring right now but ****s gonna get real the end of the month when official prep starts lol. Coach is gonna take a look at me in a week or two when he gets back in town then we will go from there. Stoked to run the lecheek stack the last 8 weeks. Thanks for joining bud
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    Things just got a little interesting. I'm at fertility doc and had a nice discussion about hormone levels ill update later.
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    Off to gym to get some cardio in
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    Alright. Thurs 1-10-13

    Back/calves/cardio

    DB pullovers 3x12/12/12

    BB bent rows underhand grip 3x12/10/8 drop 8

    Cable rows 3x12/12/11

    Pull downs 3x12/10/10

    Face pulls 12/12/11/10
    S.S
    DB rev fly 4x12/12/10/8

    All throughout these exercises I did seated calf raises from all diff angles during my rest periods

    20 mins Cardio 120-130 HR stairs

    I have two high carb days now :stoked:

    Sampled a packet of Speedx3 this morning very impressed. Solid focus and energy not cracked out by any means. Didn't notice much of a difference in pump but still had a decent pump.

    When I meet with my coach next week my focus will be on calves and back thickness. My back sucks. I'm going to start implementing either rack deads or reg deads we'll see what he thinks I know we I am super hard on myself but tbh my back sucks lol.

    Ill update on my doc visit after my bloods come back either fri or mon. Could change things up as far as if I'm going to run lecheek stack or not.
    Independent
  38. Professional Member
    bean5er's Avatar
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    Also just a note on supps I'm currently dosing my BA, MCC about 45 mins b4 I lift along with Anabeta around 20 mins b4 I lift. Then I dose other serv of BA and MCC 8 hours later.
    Independent
  39. Professional Member
    bean5er's Avatar
    Stats
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    Fri 1-11-13

    Woke up late went to gym with some serious aggression for not getting up on time(was up with my son around 130).

    Went in saying well gotta make the best of this 50 mins I have. So I got a sweat going on the stairs then did the following with little to no rest

    Smith machine press 5 sets
    135x15
    155x12
    155x11
    175x9
    175x6

    DB press 3sets
    50sx12
    50sx10
    50sx8 drop 25sx15

    Single arm DB lat raise 3 sets

    20x12
    20x12
    20x11 drop 10x15

    Rev shrug type movement not a complete shrug its a lift I saw Haney doing in a video that my coach showed me kills the traps like a shrug and hit outer/rear delts

    135x17
    175x12
    175x10

    Shoulders were gassed!

    One of the better workouts I've had, best pump thanks condense! Still waiting on a bottle of swoll n to try. That was my last serving of condense :-(.

    Supp notes

    Today is my last high carb day till next thurs but holy **** my pump honestly hasn't left. It's 145pm PST and with one Anabeta and one slinshot 20 mins b4 my meals this am the pump remains ! ****ing love it. I'm nowhere near big or strong in size but I f****ing feel it today!
    Independent
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    Mack411's Avatar
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    did you not get that yet bro?
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
  

  
 

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