Contest prep help needed

[craigydar]

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"

 

[g0hardorgohom]

I'd keep it simple.

12-7 weeks out
mid test
mid tren
mid mast
low dose t3
ECA/Clen (2 weeks on, 2 weeks off, take ECA when you're not on Clen and vice versa)
Arimidex if needed

6 weeks out till the big day
low test
high tren
high mast
winstrol
low dose t3
ECA/Clen (2 weeks on, 2 weeks off)
Arimidex if needed

 

[craigydar]

I'd keep it simple. 12-7 weeks out mid test mid tren mid mast low dose t3 ECA/Clen (2 weeks on, 2 weeks off, take ECA when you're not on Clen and vice versa) Arimidex if needed 6 weeks out till the big day low test high tren high mast winstrol low dose t3 ECA/Clen (2 weeks on, 2 weeks off) Arimidex if needed

Sounds easy mate lol
What test would you use and how long before show to cut it out

That cycle I posted is complex I must say

Not done primo before so be interesting to see veiws in that Aswel instead of using mast

 

[g0hardorgohom]

Most guys use shorter esters close to the show but it shouldn't matter as long as you drop it/decrease the dose few weeks before the show in order to get rid of extra bloat.

Primobolan is expensive and not cost-effective IMO. 400mg/week is bare minimum and most of us like to run it a lot higher.

 

[craigydar]

Most guys use shorter esters close to the show but it shouldn't matter as long as you drop it/decrease the dose few weeks before the show in order to get rid of extra bloat. Primobolan is expensive and not cost-effective IMO. 400mg/week is bare minimum and most of us like to run it a lot higher.

Ok mate I'll check it out . Thanks for ur advice . Gunna be like a dart board tho might switch to test prob and then drop it 2 weeks before maybe . I got a chance to compete April but think I'm pushing my luck lol

 

[craigydar]

Thanks

 

[Gutterpump]

Just a note about Arimidex, it can cause estrogen rebound when coming off it / lowering dose, so watch out if you choose to use this AI. It simply suppresses estrogen, instead of blocking it / removing it. For this reason, it might not be best to use pre-comp or during the competition.

Aromasin (exemestane) is much better in this regard as it's a suicidal AI, no rebound, and can dry you out more than adex (dose depending), if this is your goal. I switched to aromasin for an AI years ago and never looked back at anything else again. I use it as an on-cycle AI and also just while cruising on TRT.

 

[Gutterpump]

I'm also curious, where did you get your diet from? It seems like it relies a ton on whey protein (for 5 out of 7 meals of the day) and not on whole foods. It also looks very low calorie. Like really really low.

You can ignore this advice, it's based on old thinking:

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.

Your body will clearly be in an anabolic state on that much gear. Secondly, natural lifters can simply eat some casein before bed (cottage cheese, casein powder, etc). There is no need for you to wake up at night to eat, especially if you are cutting.

 

[craigydar]

I'm also curious, where did you get your diet from? It seems like it relies a ton on whey protein (for 5 out of 7 meals of the day) and not on whole foods. It also looks very low calorie. Like really really low. You can ignore this advice, it's based on old thinking: 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. Your body will clearly be in an anabolic state on that much gear. Secondly, natural lifters can simply eat some casein before bed (cottage cheese, casein powder, etc). There is no need for you to wake up at night to eat, especially if you are cutting.

Hi

It's an old cycle and diet my mate used about 7 years ago .

I do agree on diet but worked well for him I must admit . Think the matrix is a lean gainer to add cals . I thought personally it had more carbs and no healthy fats .
I will most likely change diet to be fair thanks for your input .

Casein is what I'm used to pre-bed so I may just stick to that .

What sort of dosage per day of aromasin do you think to dr out mate .
I thought adex lowered water that's all . I'm literally running test at 250mg a week .
So not much estrogen any way .

 

[craigydar]

Just a note about Arimidex, it can cause estrogen rebound when coming off it / lowering dose, so watch out if you choose to use this AI. It simply suppresses estrogen, instead of blocking it / removing it. For this reason, it might not be best to use pre-comp or during the competition. Aromasin (exemestane) is much better in this regard as it's a suicidal AI, no rebound, and can dry you out more than adex (dose depending), if this is your goal. I switched to aromasin for an AI years ago and never looked back at anything else again. I use it as an on-cycle AI and also just while cruising on TRT.

This was the prep cycle

Wks
3-15anavar 30mg
3-13 clen 2wks on off
3-15 eph 2wks on -off
1-15 proviron 50mg ed
3-13 t3 100mcg
3-13 anapalon x1
1-15 1mg arimidex or aromasin
1-12 test e 250mg
1-12 primo 400-600mg wk
1-13 tren ace 50-75mg ed
1-11 eq 400mg wk
11-12 eq 200mg
1-11 deca 200mg wk
11-12 50mg eod stanozolol
12-15 50-75mg stanozolol ED
10days of aldactone 100mg ed

 

[Gutterpump]

Hi

It's an old cycle and diet my mate used about 7 years ago .

I do agree on diet but worked well for him I must admit . Think the matrix is a lean gainer to add cals . I thought personally it had more carbs and no healthy fats .
I will most likely change diet to be fair thanks for your input .

Casein is what I'm used to pre-bed so I may just stick to that .

What sort of dosage per day of aromasin do you think to dr out mate .
I thought adex lowered water that's all . I'm literally running test at 250mg a week .
So not much estrogen any way .

Sounds good.

Arimidex is an aromatase inhibitor that suppresses estrogen. The suppressed estrogen is still floating around and can become active again. Aromasin is a steroidal/suicidal inhibitor, meaning it deactivates estrogen it interacts with permanently.

I typically keep test at TRT levels when I'm on cycle (120mg/week) and I dose my aromasin around 12.5mg twice a week. If I am on more test or anything that frees up test (ie: Masteron) then I increase my AI dose to about 12.5mg everyday (even though mast is an androgen with some AI type qualities). I also take my aromasin sublingually, I just split the tab in half. I get prescription aromasin (generic) and stay away from research chems so that I'm sure I'm getting properly dosed goods.

 

[craigydar]

Sounds good. Arimidex is an aromatase inhibitor that suppresses estrogen. The suppressed estrogen is still floating around and can become active again. Aromasin is a steroidal/suicidal inhibitor, meaning it deactivates estrogen it interacts with permanently. I typically keep test at TRT levels when I'm on cycle (120mg/week) and I dose my aromasin around 12.5mg twice a week. If I am on more test or anything that frees up test (ie: Masteron) then I increase my AI dose to about 12.5mg everyday (even though mast is an androgen). I also take my aromasin sublingually, I just split the tab in half. I get prescription aromasin (generic) and stay away from research chems so that I'm sure I'm getting properly dosed goods.

Yes I've done some research , however it seems both reduce water . So to dry me out during prep would u keep it aromasin and 12.5mg twice a week or increase to dry me out even more , so many mixed views online lol .

To be fair when I bulked test 750 n deca 400 , I literally used adex 0.25 twice a week and was fine when I come off Aswel . Seems I'm not to prone any how .

 

[Gutterpump]

Yes I've done some research , however it seems both reduce water . So to dry me out during prep would u keep it aromasin and 12.5mg twice a week or increase to dry me out even more , so many mixed views online lol .

To be fair when I bulked test 750 n deca 400 , I literally used adex 0.25 twice a week and was fine when I come off Aswel . Seems I'm not to prone any how .

Aromasin is definitely the stronger of the 2, but if adex worked fine for you in the past, then you're good to go

I just love aromasin because of it's strength and it also increases IGF-1, as well as being more friendly on the lipids.

 

[craigydar]

Has anyone got any typical /example diet plans for prep and how it changes closer you get to show etc ?
The one I posted I feel isn't going to suit me .
Any links ?

 

[fueledpassion]

Craigydar,

The diet is by far the most important aspect of any show prep. I had to learn that the hard way. Focus on that first. The hormone manipulation is secondary to a well-conditioned diet.

Your macros need to be about:

50% protein
15% carbs
35% fats

2G water daily. 5-7 meals spread evenly throughout the day with whole food for all but one meal -> PWO meal.

Eat chicken, ground beef/turkey, steak & white fish along with egg whites as often as possible. 1.5g/lb of LEAN MASS in protein. Less than half ur body weight in grams of carbs/day. With those meals, u should be including EFA supplementation and fibrous veggies every meal. I also like MCT oil for added energy pre-workout. It actually makes a difference.

Do this for 3 days and e4d u can carb up again, eating slightly more calories to keep ur metabolism stoked. If u bottom out the metabolism, no amount of gear will allow u to continue burning fat.

Do lots of elliptical and bike cardio, at high intensity post weight training or low intensity in a fasted state.

Take 3-5g of leucine and glutamine 3-5 times per day, with meals.

 

[craigydar]

Craigydar, The diet is by far the most important aspect of any show prep. I had to learn that the hard way. Focus on that first. The hormone manipulation is secondary to a well-conditioned diet. Your macros need to be about: 50% protein 15% carbs 35% fats 2G water daily. 5-7 meals spread evenly throughout the day with whole food for all but one meal -> PWO meal. Eat chicken, ground beef/turkey, steak & white fish along with egg whites as often as possible. 1.5g/lb of LEAN MASS in protein. Less than half ur body weight in grams of carbs/day. With those meals, u should be including EFA supplementation and fibrous veggies every meal. I also like MCT oil for added energy pre-workout. It actually makes a difference. Do this for 3 days and e4d u can carb up again, eating slightly more calories to keep ur metabolism stoked. If u bottom out the metabolism, no amount of gear will allow u to continue burning fat. Do lots of elliptical and bike cardio, at high intensity post weight training or low intensity in a fasted state. Take 3-5g of leucine and glutamine 3-5 times per day, with meals.

Wow thanks a lot . I'll be doing a macro break down tonite on the diet I've put together . I'll see how it comes out .

I'll be in touch

Thanks for great response

 

[mixedup]

I'm prepping right now 10 weeks out I'm on cardio 2x a day calories about 1900 protein approx 1.75g per lb of lbm and only about 100 grams of carbs a.day. pretry extreme but my coaches.are expecting to bring me in sub 5% bf. Hard thing about diet is everybody is very different me aND my nutritionis have made at least 3 to 4 changes over the last 6 weeks based on how much bf% i was losing and lbm I was keeping. Now I'm checking in weekly to adjust as needed. I'm prepping with two coaches both competitors one an ifbb pro who is going to the olympia just so I can have two sets of eyes

 

[craigydar]

I'm prepping right now 10 weeks out I'm on cardio 2x a day calories about 1900 protein approx 1.75g per lb of lbm and only about 100 grams of carbs a.day. pretry extreme but my coaches.are expecting to bring me in sub 5% bf. Hard thing about diet is everybody is very different me aND my nutritionis have made at least 3 to 4 changes over the last 6 weeks based on how much bf% i was losing and lbm I was keeping. Now I'm checking in weekly to adjust as needed. I'm prepping with two coaches both competitors one an ifbb pro who is going to the olympia just so I can have two sets of eyes

Well done . Hope u do well . What bodyfat are you now ?
Also how much cardio time was ? Is it like 20 mins hiit morning and longer low intensity evening for example ?

I havnt checked bodyfat but I think about 18 % at present at a guess . 12 weeks to
My first comp .

 

[mixedup]

Well done . Hope u do well . What bodyfat are you now ?
Also how much cardio time was ? Is it like 20 mins hiit morning and longer low intensity evening for example ?

I havnt checked bodyfat but I think about 18 % at present at a guess . 12 weeks to
My first comp .

I'm about 10.5bf right now 10 weeks out. If I have time I'll do fasted 45min on the stairclimber if not I'll do. Minimum 20min of hiit. Evening after weights I'll do stairmaster and treadmill sometimes combo liss with Hitt but like last night I did a full 60Min on the stair master

This week I'll probablly go up. 45morning night either 60Min stairmaster or at least 30 hiit.

 

[craigydar]

I'm about 10.5bf right now 10 weeks out. If I have time I'll do fasted 45min on the stairclimber if not I'll do. Minimum 20min of hiit. Evening after weights I'll do stairmaster and treadmill sometimes combo liss with Hitt but like last night I did a full 60Min on the stair master This week I'll probablly go up. 45morning night either 60Min stairmaster or at least 30 hiit.

Fair play you'll prob be 5-6% by show then ?

Time is my issue also cuz I run a building business so work flat out !

Started hiit 20-30mins fasted at 6am
Work all day
Then evening do weights and another 20-30mins hiit

I'll do this 5x a week minimum

What you think .

I've got a trainer /coach in couple weeks
So my diet is low carbs around weights . High protein and medium /fats
All clean . Until coach ready

 

[evodrag]

That cycle at the top looks ridiculous. So complicated and confusing....And aldactone 10 days out you gonna be as flat as a pancake. Muscles are 60-70% water. Hopefully your coach is now helping you out

 

[craigydar]

That cycle at the top looks ridiculous. So complicated and confusing....And aldactone 10 days out you gonna be as flat as a pancake. Muscles are 60-70% water. Hopefully your coach is now helping you out

Wow I didn't know that it affected me that much . I'll look into it

 

[islandiron]

Sorry Im confused, didnt u say you were going into mens physique class at your first show? At 5"11 you better come in at a ripped 180-185. That means you gotta lose almost 50lbs,better off in BB class at 195-200. Correct me if I missed something.Cuz if you aint about 10lbs off contest weight around 4 weeks out, thats a problem.

 

[craigydar]

Sorry Im confused, didnt u say you were going into mens physique class at your first show? At 5"11 you better come in at a ripped 180-185. That means you gotta lose almost 50lbs,better off in BB class at 195-200. Correct me if I missed something.Cuz if you aint about 10lbs off contest weight around 4 weeks out, thats a problem.

I'm down to 192lbs mate I'm 6 weeks out just upping cardio slightly .

I've entered fitness model comp so physiques vary . My abs are starting to show slightly now .

 

[craigydar]

I'm down to 192lbs mate I'm 6 weeks out just upping cardio slightly . I've entered fitness model comp so physiques vary . My abs are starting to show slightly now .

 

[craigydar]

I'm down to 192lbs mate I'm 6 weeks out just upping cardio slightly . I've entered fitness model comp so physiques vary . My abs are starting to show slightly now . <img src="http:

 

[islandiron]

Good on ya! Looks like your right on target, abs are starting to pop and you kept some muscle mass as well! 10-12 lbs in 6 weeks should be no problem.

 

[craigydar]

Good on ya! Looks like your right on target, abs are starting to pop and you kept some muscle mass as well! 10-12 lbs in 6 weeks should be no problem.

Cheers mate . Yea pound to 2 pound week I should be hopefully 8% I'm guessing

 

[islandiron]

Cheers mate . Yea pound to 2 pound week I should be hopefully 8% I'm guessing

Yes amd 7-8% is just what the judges are looking for. Any lower and you start losing points for extreme muscularity.

 

[craigydar]

Yes amd 7-8% is just what the judges are looking for. Any lower and you start losing points for extreme muscularity.

Thanks didn't know that lol . Just going to keep smashing it

 

[mixedup]

Yes amd 7-8% is just what the judges are looking for. Any lower and you start losing points for extreme muscularity.

Actually my coach qualified for the olympia by winning his last show he came in between 4 and 5%

 

[craigydar]

Actually my coach qualified for the olympia by winning his last show he came in between 4 and 5%

Well I'd love to see if I can get that low . Weight myself this morning and weight loss stopped Ffs . Zero pounds lost so guna carbs cycle hard

 

[islandiron]

Actually my coach qualified for the olympia by winning his last show he came in between 4 and 5%

Guess I stand corrected! Dont see many physique class guys that low, guess thats why he qualified!

 

[craigydar]

Guess I stand corrected! Dont see many physique class guys that low, guess thats why he qualified!

Suppose some guys look better than overs at 6% than others do at 8% and vice versa

 

[craigydar]

Today's pic

 

[islandiron]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115443"/>

Today's pic

you are on point, lotsa time left to sharpen the lines. Dont forget sauna sweat sessions when your gettin down to last 20-14 days. practice flexing and holding your abs while your in there. Old trick from Mr.Olympia Ron Coleman.

 

[crete]

Holy hell that is a lot of orals. You are not competing in the Mr Olympia be careful with that much gear.

 

[craigydar]

Holy hell that is a lot of orals. You are not competing in the Mr Olympia be careful with that much gear.

I'm not mate that was an option ages ago

I'm on test 250 wk
Parabolan 75 mg 3x week
Primo 700mg wk

Stopping 3 weeks out
Then
Winstrol 50mg ed for last 3 week injections
Any orals ? What you think

 

[classic27]

I would run prop, mast, tren ace. During prep. Then drop test and run mast, tren, winstrol for last few weeks.

 

[craigydar]

I would run prop, mast, tren ace. During prep. Then drop test and run mast, tren, winstrol for last few weeks.

Thanks mate . Just dropped parabolan and primo enanthate I'm 2 weeks out . Winny and maybe halo now to show

 

[classic27]

Sounds good to me