P-Slin, A/P & Recreate Pre-contest cycle...

slaver1118

New member
Running a nice little cycle here. Will be running this for the next 5 months.

Looking for some the typical great results with what will be going on.

I will keep a log of what is happening each week. I will include body fat lost, body weight dropped/gained, strength log on some exercises, etc.

I am looking for some good results out of this cycle. I will be running a cutting diet, and hitting cardio. weeks 1/2 will be at 180 minutes a week, and every two weeks I will add another 30 min/week. By the end of week 20, I should be close to my contest weight of 223. That is my lean body mass right now, so I will be interested to see where my lean mass ends at 20 weeks with this crazy cycle.

I will keep everyone who wants to know up-to-date on my adventure. Hopefully looking to add some muscle. If I accomplish this while keeping on my nasty diet, that is what I am looking for. Typically most lose some muscle while contest dieting, but I am looking to honestly put on 6 pounds in the 20 weeks. My weight training is very intense, and is immulated after Yates. I use heavy, compound movements and keep great form as much as possible.

Thanks for the expected feedback and feel free to ask any questions. My diet looks like so:

400-protein \
250-carbs \ done on training days
50-fat /

250-
200- this is done on non-training days
30-


There will be no cheat meals due to unwanted visceral fat. Holding a lot of excess water right now as well too, so bloated and fat is how I feel. Tipping the scale right now 311. Body fat measured just under 30%, which most is carried through my midsection. Can see clear lines between bis and tris, ok seperation through quads, calves are ripped thanks to genetics, chest is firm to touch with a little jiggle. Stomach has outlines of upper 4 abs on the sides. Very, very faint though. Vascularity...? Dont know what veins are yet, but should get some. They are sitting just below the surface, and only come out to say hey while working out.

I am regretably attaching a side chest from waist up. I feel that once I lose the fat, I will look pretty good. Like I said, I should hit the contest in July of 09' around 230+ pounds. I also typically drop body fat fairly quick, just tend to put it on the same if I dont watch what I eat. My bulking diet has over 700 grams carbs for 3 days, then goes from there. Not the best way to bulk perhaps, but I get thick as hell with a little fat too.

Positive and negative feedback welcome. Not looking to get away unscaved here!
 

Attachments

I will be watching this one pretty close, as i have recently done a similar transition.

If you have any questions about anything, post them up brotha.... Good Luck!!!
 
B5150- Thanks man! I have been reading your thread when I have time, and will continue to do so. Great information in that! Thanks for the comment, I just hope I get can my unwanted areas past the 3xl! Haha, just joking, but somedays caring that 300+ gets old!

Boro- Thanks bud, and if I have any questions, I wont hesitate to ask!

Start my cycle tomorrow. Really looking forward to it and what my end results will be. I wish I was already around week 18, but who cares. I will be there in just, lets see, 18 weeks!

I will also be increasing my calories depending on how quickly I am dropping. By the time week 17 gets here, I will be doing 450 minutes of cardio each week. Since I am rather a big guy, I burn calories quite quickly, so I dont want there to be such a huge defecit that I am losing muscle.

I am also running xtend too! Love that stuff!

Hope this keeps some people interested as this will be my first show, yet will be my attempt at pro-status. Its a pro-qualifier so I need to win the overall. I feel that with coming in at my height/weight I should look drastically larger than mostr everyone...but who knows. Input of all types is always welcome guys!
 
As far as cadio goes, have you tried adding GPP (General Physical Preparedness) work? Sled dragging, car pushing, large tire flipping, small tire tossing, sledge work, etc.?

I will post some info if you are interested. It has worked far better than conventional 'cardio' for me.
 
I have tried some of those exercises. I will probably implement them later in the cutting phase. I want to see how the usual cardio works, then I will strart implementing that type. It has been a while since I cut, so I dont know if I will drop like I want, or if it will be slower. If I see that its slower, I will switch to treadmill cardio twice a week, then implement the other for the rest.

I did notice good results, but the problem is that if I do that type after I workout, I feel horrible and weak, yet if I do it before, if almost constitutes as a workout for me. I am one of those guys who doesnt have a control switch to take it easy, so even something like tire flips I am balls out on. Then I can wait up to 12 hours and try to workout and just dont have it. I think I am a one hit wonder when it comes to working out.
 
slaver1118 said:
I have tried some of those exercises. I will probably implement them later in the cutting phase. I want to see how the usual cardio works, then I will strart implementing that type. It has been a while since I cut, so I dont know if I will drop like I want, or if it will be slower. If I see that its slower, I will switch to treadmill cardio twice a week, then implement the other for the rest.

I did notice good results, but the problem is that if I do that type after I workout, I feel horrible and weak, yet if I do it before, if almost constitutes as a workout for me. I am one of those guys who doesnt have a control switch to take it easy, so even something like tire flips I am balls out on. Then I can wait up to 12 hours and try to workout and just dont have it. I think I am a one hit wonder when it comes to working out.
Click to expand...


I completely understand what you are saying. I have used the GPP work on my off days as active recovery as well.
 
Update-

I found out quickly, even first dose, that I waited a tad, and I mean just a tad too long to dose on carbs. I noticed quickly that I felt lightheaded and even had spots like when I am low on sugar. Once I ingested the carbs, almost within the same time in happened, it was gone.

Workouts the past week were almost none. Hit the gym one time. Personal life can sneak up on you and bite you in the ass hard, and it did me.

Cardio for upcoming week. I am going to do about 6-8 sessions at 45 minutes this week. I decided that I am not going to cycle my cardio. Seems my heart is telling me to do more, and so is my body.

New cardio plan, start out with the following:

Month 1- 2 sessions a day/ 45 minutes each session
Month 2- 2 sessions day/50 minutes session
Month 3- 2 sessions day/55 minutes session

Some may say this is too much cardio, and all I can say is I know my body, you dont. Not to be a **** about this, but I know my body better than anyone, and I am not looking to hear about losing muscle or anything. I have run similar cardio and have had wonderful results out of this. I am fine with criticism, but dont tell me what I know. Suggestions are great though.

I may add a 4th month in which I will do 2 sessions a day at an hour each session. My goal is to be as lean as possible, yet be as big as possible. I am hoping this will do the trick. As far as my diet goes, each week I will be tracking my diet and bodyfat, so if I am losing too much muscle, I will up calories. I dont care about fat each week. It will drop consistantly, and as long as the end result is losing fat and just a tad bit of muscle, I am fine with that. Each month with that said, I will be raising calories to where I need them. Who knows where, as I am not there yet.

End result is my being 5'7'' and one big ass dude! If my body fat is lower than 6%, I have done well. If my weight is over 230, I have done well.

Keep up and see where we land!
 
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