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2003/10/26 12:23:27 (permalink)
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14 week pre comp prep

week 1 diet

7am 20 grams of whey on wakeup
8am 6 egg whites + y olks + sliced turkey omlette , 2 wholemeal bread
glass of cranberry juice + tablespoon of olive oil

10.30 50 grams of casien/whey in water , 1 wholemeal bread, 1 item of fruit

1pm 2 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
of tuna + 1/2 turkey breast + large salad

3.30 2 wholemeal bread or pasta + olive oil , 100 grams of tuna + 1/2 pro MR

5 1 banana , 1/2 pro MR

7 (post train) 40 grams of whey

8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

10.30 20 grams casien , 4 eggwhites + 1 yolk omlette + 1 toast

this is a slight drop of around 500 clas per day from my normal bulking diet the drop coming from junk and peanut butter on my bread


Training 4 times on weights as normal

added in 3 sessions of cardio on non training days (just to get the feel of it)


drugs

500 mg of testoviron , 500 mg of sustanon
2 grams per day of penicillin (due to throat infection) great start to the diet!!


starting weight 16 stone 4 = 228 pounds
#1

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    doc
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    RE: 14 week pre comp prep 2003/10/26 12:24:04 (permalink)
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    week 2 diet monday, tuesday , wednesday (higher carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 wholemeal bread
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 1 wholemeal bread, 1 item of fruit

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + 1/2 pro MR

    5 1 banana , 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette + 1 toast


    week 2 diet thur,fri,sat,sun (lower carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 item of fruit
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 6oz potato , salad

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 100 grams of tuna + 1/2 turkey breast

    5 1 banana (green), 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast or steak , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette


    training 4 times on weights (mon tue thur fri)

    cardio on low carbs days (wed night , thur am, fri am , sat am, sat pm) sunday rest


    drugs

    testoviron(500mg) + sus (500mg)
    throat still ****ed


    weight 16 stone = 224 pounds
    #2
    doc
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    RE: 14 week pre comp prep 2003/10/26 12:24:53 (permalink)
    0
    week 2 diet monday, tuesday , wednesday (higher carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 wholemeal bread
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 1 wholemeal bread, 1 item of fruit

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + 1/2 pro MR

    5 1 banana , 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette + 1 toast


    week 2 diet thur,fri,sat,sun (lower carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 item of fruit
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 6oz potato , salad

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 100 grams of tuna + 1/2 turkey breast

    5 1 banana (green), 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast or steak , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette


    training 4 times on weights (mon tue thur fri)

    cardio on low carbs days (wed night , thur am, fri am , sat am, sat pm) sunday rest


    drugs

    testoviron(500mg) + sus (500mg)
    500 iu of HCG per day
    throat ok


    weight 15 stone 4 = 214 pounds
    10 pounds lost , way way too much , baby teething lost of sleepless nights , more activity than my diet allows
    gona up the carbs slightly next week
    #3
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:05:44 (permalink)
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    week3 diet monday, tuesday , wednesday (higher carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 wholemeal bread
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 1 wholemeal bread, 1 item of fruit

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + 1/2 pro MR

    5 1 banana , 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette + 1 toast


    week 2 diet thur,fri,sat,sun (lower carbs)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette , 1 item of fruit
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 6oz potato , salad

    1pm 1 wholemeal bread with oliveoil sread or 40 gram brown rice , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 100 grams of tuna + 1/2 turkey breast

    5 1 banana (green), 1/2 pro MR

    7 (post train) 40 grams of whey

    8 60 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast or steak , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette


    training 4 times on weights (mon tue thur fri)

    cardio on low carbs days (wed night , thur am, fri am , sat am, sat pm) sunday rest


    drugs

    testoviron(500mg) + sus (500mg)

    weight 15 stone 2 =212
    #4
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:07:14 (permalink)
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    week 4 diet 6 days low carbs , 1 high (saturday)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette
    30 grams oats
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 1 item of fruit (apple)

    1pm 1 wholemeal bread with oliveoil sread , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + chicken fillet

    5 1 banana , 1/2 pro MR

    7 (post train) 40 grams of whey

    8 50 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette + 1 toast


    saturday same as normal , just had bigger potions of carbs in the region of 300 for the day not including my cheat meal
    chiken tika balti
    pliau rice
    garlic nann bread
    1 double decker
    1 mars
    1 fab lolly
    1 bag of haribo starmix


    drugs

    testoviron(500mg) + sus (500mg)

    weight 14 stone 12 = 208
    #5
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:08:24 (permalink)
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    week 5 exaclty the same as week 4

    but dropped another 4 pound

    weight 14 stone 8 = 204 pounds

    cardio now


    am, mon ,tue , wed , thur , fri , sun
    pm , wed , sun


    training pm mon , tue , thur, fri



    but dropped another 4 pound

    weight 14 stone 8 = 204 pounds
    #6
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:09:20 (permalink)
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    week 5 diet 6 days low carbs , 1 high (saturday)

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette
    30 grams oats
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 2 rice cakes

    1pm 2 rice cakes with oliveoil sread , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + chicken fillet

    5 1 banana , 1/2 pro MR

    7 (post train) 40 grams of whey

    8 50 grams of pasta in dolmio , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 20 grams casien , 4 eggwhites + 1 yolk omlette


    saturday same as normal , just had bigger potions of carbs in the region of 300 for the day not including my cheat meal
    chiken tika balti
    pliau rice
    garlic nann bread
    lots of choklate and toffees

    drugs

    testoviron(500mg) + sus (500mg)
    400 mg EQ


    weight 14 stone 6 = 202 pounds
    #7
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:09:53 (permalink)
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    weeks 7-11

    7am 20 grams of whey on wakeup
    8am 6 egg whites + y olks + sliced turkey omlette
    30 grams oats
    glass of cranberry juice + tablespoon of olive oil

    10.30 50 grams of casien/whey in water , 2 rice cakes

    1pm 2 rice cakes with oliveoil sread , 100 grams
    of tuna + 1/2 turkey breast + large salad

    3.30 1 wholemeal bread or 40 g pasta + olive oil , 100 grams of tuna + chicken fillet

    5 100 gram of chicken

    8 50 grams of oats , 100 grams tuna, 1/2 turkey breast , large salad

    10.30 6 eggwhites + 1 yolk omlette


    drugs

    sus (500mg)
    400 mg EQ


    cardio 1 hour in the morning on the bike , and 40-60 mins before last meal at night


    at teh end of week 11 13 stone 4

    189 pound
    #8
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:11:20 (permalink)
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    week 11 -14

    7am 100 grams of chicken
    8am 6 egg whites + 1yolk + sliced turkey omlette
    30 grams oats
    tablespoon of olive oil

    10.30 50 100 gram of chicken , 2 rice cakes

    1pm 100 grams of chiken
    large salad

    3.30 100 grams of chicken + large salad + 30 grams of oats

    5 100 gram of chicken

    8 50 grams of oats , 100 grams chicken + large salad

    10.30 6 eggwhites + 1 yolk omlette

    drugs

    sus (500mg)
    400 mg EQ


    cardio 1 hour in the morning on the bike , and 40-60 mins before last meal at night


    at the end of week 11 13 stone = 182 pounds


    drugs winny 25mg ed
    and test prop 100mg EOD
    #9
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:12:20 (permalink)
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    comp week


    mon, tue , wed

    7am 100 grams of chicken
    8am 6 egg whites + 1yolk + sliced turkey omlette
    30 grams oats
    tablespoon of olive oil

    10.30 50 100 gram of chicken , 2 rice cakes

    1pm 100 grams of chiken
    large salad

    3.30 100 grams of chicken + large salad + 30 grams of oats

    5 100 gram of chicken

    8 50 grams of oats , 100 grams chicken + large salad

    10.30 6 eggwhites + 1 yolk omlette

    adding BBQ sauce , yeast extract , table salt to everything
    6 litres water monday , 7 tue and 8 on the wednesday

    trained everybody part on these 3 days using light weight and going to failiure on everything just to depleted all glycogen stores

    still did 2 hours of cardio on these days aswell



    thur , fri


    200 grams of brown rice , or 100 grams of oats
    100 grams of chicken fillet
    large salad

    every 2 hours (from 6 am -10 pm )

    used low sodium water (i used RO coz i have a filter) and cut out all other traces of sodium

    added in 10000 milligrams of vitc per day

    up about 4-5 times per night pissing


    saturday

    200 grams of brown rice , or 100 grams of oats
    100 grams of chicken fillet
    large salad

    up until 2 pm , after that stopped consuming carbs but carried on with protien every 2 hours


    4 litres of water on this day before 2 pm
    and just sipped after that

    10000 milligrams vitc

    2 pints of wine with last meal at night




    sunday


    1 pint of wine for breakfast with chiken +50 grams of oats
    still consuming protien every 2 hours
    but no carbs and still sipping low sodium water

    not carrying any water , but dont look anywhere near enough carbed up and feel quite flat
    but look ok
    #10
    doc
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    RE: 14 week pre comp prep 2003/10/26 13:13:23 (permalink)
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    comp week


    mon, tue , wed

    7am 100 grams of chicken
    8am 100 grams of chiken
    30 grams oats
    tablespoon of olive oil

    10.30 100 gram of chicken , 2 rice cakes

    1pm 100 grams of chiken
    large salad

    3.30 100 grams of chicken + large salad + 30 grams of oats

    5 100 gram of chicken

    8 50 grams of oats , 100 grams chicken + large salad

    10.30 100 grams of chiken

    adding BBQ sauce , yeast extract , table salt to everything
    6 litres water monday , 7 tue and 8 on the wednesday

    trained everybody part on these 3 days using light weight and going to failiure on everything just to depleted all glycogen stores

    still did 2 hours of cardio on these days aswell



    thur , fri


    250 grams of brown rice , or 100 grams of oats
    100 grams of chicken fillet
    large salad

    but had 150-200 grams of steak for last meal
    and included 3 bananas per day

    every 2 hours (from 6 am -10 pm )

    used low sodium water (i used RO coz i have a filter) and cut out all other traces of sodium

    added in 10000 milligrams of vitc per day
    calcium/magnesium
    600mg potasium
    100mg of anadrol 50 per day
    6 capsules of dandellion root per day

    up about 4-5 times per night pissing
    feel terrible absoloutley no energy , blood sugar just in hypo region using glucometer (even though im eating?) its hard to get off the couch
    really short fuse due to being ****ed


    saturday

    250 grams of brown rice , or 100 grams of oats
    100 grams of chicken fillet
    large salad
    but had 150-200 grams of steak for last meal
    3 bannanas throughout the day

    up until 2 pm , after that stopped consuming carbs but carried on with protien every 2 hours


    4 litres of water on this day before 2 pm
    and just sipped after that

    10000 milligrams vitc

    2 pints of wine with last meal at night




    sunday


    1 pint of wine for breakfast with chiken +50 grams of oats
    still consuming protien every 2 hours
    but no carbs(just 3 bannanas) and still sipping low sodium water

    not carrying any water , feel fuller , and more vasular , skin tighter

    definaltey a less strict way of carbing up and better results
    #11
    James
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    RE: 14 week pre comp prep 2003/10/28 12:17:20 (permalink)
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    Good info doc - we shall refer to this for any member considering competing
    #12
    Big Les
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    RE: 14 week pre comp prep 2003/10/28 16:36:59 (permalink)
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    thanks doc - thats one for the collection at home !

    big les
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    doc
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    RE: 14 week pre comp prep 2003/10/29 12:34:45 (permalink)
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    skinfold thickness on calipers 2 days after the show where

    biceps 1mm
    tripecps 1.5mm
    waist 3mm
    back 4mm

    total of 9.5 mm which is of the scale on the chart i have but using the maths is works out at around 4% bodyfat , i think its probably higher than that but im using this as a guide so it dosnt really matter
    #14
    doc
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    RE: 14 week pre comp prep 2003/10/29 12:57:04 (permalink)
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    new meal plan

    wake up

    30 grams whey

    breakfast

    1 bannana
    80 grams oats
    6 egg white 2 yolk omlette (cooked in olive oil)


    mid morning

    1 wholemeal pitta bread
    olive oil or udos choice
    100 gram chiken fillet
    salad
    (nice kebab)

    dinner

    60 grams oats
    100 gram chiken fillet
    salad

    mid afternoon

    60 grams oats
    100 gram chiken fillet
    salad
    apple


    tea

    200 grams borwn rice (cooken weight)
    100 gram chiken fillet
    salad

    supper
    6 eggs 2yolk omlette
    1 scoop pro peptide

    im also sipping a serving of 3 scoops pro peptide throughout the day with meals and inbetween meals to increase BV of each meal , i will see how it goes

    on training days im also taking in 2 scoops of pro recover post workout


    traning heavy again
    changed cardio to HIT style, doing 20-25 mins starting with 1 intense minute every 4 mins and ill work up to 1/2 as soon as possible , coz lets face it 40-60 mins on a bike is a killer and very boring , even with an xbox

    doing a very short cycle of sus & EQ just to get the make the most of my body taking in all this food after dieting

    6 weeks of sus@ 250mg EOD with 400mg EQ per week might run some prop at the end to bridge to clomid , gona run some HCG aswell so im prepared to come off cleanly
    #15
    doc
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    RE: 14 week pre comp prep 2004/08/05 12:58:32 (permalink)
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    it has taken around 10 months for me to gully recover from being on gear ! only just started feeling fully normal again,

    #16
    doc
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    RE: 14 week pre comp prep 2018/08/28 11:07:54 (permalink)
    +1 (1)
    Not sure anyone reads these anymore , so more for me own reference
     
    Just done Mr Cumbria and come 2nd , still had a little fat to loose but qualified for IBFA British finals, won the masters category so I now have a trophy which says 'Mr Britain'  1st place .
     
    Now concentrating on worlds which is 29th of October , I don't have much expectations and a top 10 would be really nice . 
     
    Going through a messy divorce the last 18 months , bulking phase was terrible , no appetite , very stressed and anxious , missed a lot of training sessions and training intensity wasn't the best . I think reducing training intensity and looking after my joints was a massive benefit , I am nowhere near as strong as I used to be but ive added some muscle. 
     
    Gear use was minimal , 2ml a week of Sus or enanthate since February until early May , 4 weeks before stepping on stage it switched too 
    2ml per week of tren ace
    2ml per week of Masteron
    2 ml per week of test prop( until 10 days before)
    1/2 tab letrozole per day (this made a big difference but is pretty horrid stuff)
     
    Used to compete in U80kgs from 2002-2014 , went up to 19 stone in 2013 in order to add size but after dieting still came down to the same weight, but over the past 2 years I have probably added around 14-15 pounds of muscle which is pretty weird as things have been very sub optimal , I think staying within 15-20 pounds of contest weight has helped immensely along with lower dosage longer running cycles  , maybe missed sessions = more rest and better recovery ? less weight gain definitely = less muscle loss whilst prepping. 
    Diet pretty much stayed the same as far as protein was concerned , didn't do any force feeding with carbs or make a conscious effort to gain scale weight in the off season , Dieted for 20+ weeks even with no much fat to loose , didnt adjust food too much and the fat loss was just due to adding in 1 hours worth of liss cardio per day.
     
    I also invested in a snoring mouthpiece which definitely improved my sleep apnea and this could have helped with recovery.
     
    https://photos.app.goo.gl/kQP6SP6FavbodWD28
     
    https://photos.app.goo.gl/eYYJ3BbtE911jVxt9
     
     
    im in the middle , had pretty good condition although glutes could have been a little more shredded , probably a couple of pounds still to come off , stepped on stage at 13 stone 8 , so no way I could squeeze into U80's anymore .
     
     
    post edited by doc - 2018/08/28 11:12:40
    #17
    doc
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    RE: 14 week pre comp prep 2018/08/30 11:59:38 (permalink)
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    10 weeks before next comp , diet is 
     
    6am 
    7 egg whites , 2 yolks , 30 gram oats ( pancake)
    10 am 
    120 gram chicken , 1 Ryvita with peanut butter , veg coming from carrots sugar snap peas, spinach
    1pm
    120 gram chicken , 1 Ryvita with peanut butter , veg coming from carrots sugar snap peas, spinach
    3pm
    120 gram chicken , 1 Ryvita with peanut butter , veg coming from carrots sugar snap peas, spinach
    5pm ( pre training)
    120 gram chicken , 30 gram of cheerios, veg coming from carrots sugar snap peas, spinach
    post training 20 grams of whey /creatine
    8 pm 200 grams of quorn , 100 grams of bare naked noodles 
    10 pm 6 egg whites, 2 yolks 
     
    very basic diet , with easy and convenient foods . first week on prep and back to training 2 bodyparts a session and each bodypart once per week ( 1 major 1 minor) followed by one hours worth of liss cardio post training, or 10 mins pre training 50 mins post, just to wake up and get heart rate up before training.
    just tried higher frequency training of push/pull/legs or push/pull/legs/rest and didn't really enjoy it as much , felt tired and struggled with time to fit in cardio , when theres more food going back in my diet I will try this again because I will have more time and dont have to get as much crdio in.
     
    gear is 2ml of sus per week and 30 mg of mk677 per day. 
     
    bit of knee pain and stiffness , shoulders holding up well , bit of back ache while sleeping.
     
    Estimate about 6 pounds to loose , pretty much 4 weeks of hard dieting to get stage lean , with 10 weeks to do it , see if i can get in enough carbs without feeling like death whilst still loosing weight.
     
    #18
    Dav
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    RE: 14 week pre comp prep 2018/08/30 12:07:58 (permalink)
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    Looking very good mate. Although your fed isn't or wasn't (when I last looked) a Premier fed as a Masters competitor you look very good and would be competitive imo in any fed at national level as a masters competitor!

    I'm all Powerlifting now (competing in M2 next year). It's lovely to not have to diet and worry about how I look lol.
    #19
    doc
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    RE: 14 week pre comp prep 2018/08/30 13:07:25 (permalink)
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    Dav
    Looking very good mate. Although your fed isn't or wasn't (when I last looked) a Premier fed as a Masters competitor you look very good and would be competitive imo in any fed at national level as a masters competitor!

    I'm all Powerlifting now (competing in M2 next year). It's lovely to not have to diet and worry about how I look lol.

    yeah , to be honest Dav , UKBFF is dead and the same group of people did the IBFA/PCA and nabba , my placing was probably higher than it was because the IBFA split the age groups up in to o40's and o45's , had it have been under Nabba or PCA rules where they where combined I would have either been 1st,2nd or 3rd . I was happy enough to qualify for the Brits and would have been happy with top6 , so pretty pleased all round . 
     
    As for the premier fed for Masters , its right up there imo, much bigger than it has been in the past , but yeah I would be a lot happier with a PCA masters title , so know where your coming from, but I might do a PCA qualifier closer to October if work and other stuff falls in to place.Again ill be happy to just qualify for the finals , never gona be the best of the biggest , just try and beat my previous self 
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