Contest prep - progress rep. as requested by James
After having a chat with James yesterday he suggested I post an update of my experiences of prepping for a comp. in sept this year.
I wont profess to be an expert but I think ive got my head screwed on - heres my experiences this year - hope you find it of some interest. I'll add to it as the last few weeks go by!
Now 7 weeks into my 12 week prep for the EFBB Leicester.
Starting weight was 14st 2 in reasonable condition.
Diet for the first 6 weeks consisted of approx 320g of protein from beef, eggs, chicken turkey, tuna and whey, 120 - 150g of carbs a day from complex carb sources and about 50 - 60g of fats from the above foods and some olive oil. Cheat day every 10 days where some junk was consumed in moderation to keep me sane.
Cardio started at 3x 40 minute sessions a week for first couple of weeks after training, then incresed by 1 session a week for the following 4 weeks.
Assistance was in the form of 250mg sust EOD, 600mg equi/ week.
Moderate use of ECA from week 3 onwards.
6 weeks out weight was 12st10lb in good condition (better than I competed at last year but still far from ripped) - in the right lighting conditions, shoulders, chest and arms are becoming vascular and abs are starting to come through well, some vascularity appearing on calves and teardrops of thighs. - waist can be sucked in to measure 29inches. Arms are at 17" cold, chest 45"
Changes from 6 weeks are:
Carbs down to 80g/ day from 90g brown rice and 1 banana only.
Protein @ 320g/ day same sources as before(except for egg yolks now gone).
Fats 25g/ day from olive oil, flax oil and beef.
Cardio 2 sessions a day (means getting up at 3.50am!!) totalling hour @ a quarter.
Gear - dropped sust and equi, changed to:
Winni - 5 amps/ week 250mg
Fina - 5ml/ week 375mg
Prop - 5amps/ week 500mg
T-3 @ 25ug, 2 days on, 2 days off
ECA 3 times a day, 6 days on, 1 day off.
Been on this revised routine for a week - my head hurts, my body hurts, I feel tired and slow and save my energy for the weights (strength is OK - still squatting 4 plates for 6 & incline bench 2½ plates for 6). Allways hot due to ECA.
have dropped a further 2lb this week - taking me down to 12st 8 - the weight limit for my class.
Just 3 more weeks of dieting - should see another 5-6lb come off - taking me down to 12st 2lb - if im not ripped then i'll shoot myself!! This gives me 1 week to consolidate things and sort myself out before i start the depleting/ carb loading phase 1 week out. I would guess i'll come in around 12st5. Best not be over cause the lightheavies will destroy me even worse than the middleweights!!
What ive learnt this year:
Keep at it - dont give up - the leaner you get the better you look.
Dont put all your eggs in 1 basket ie dont start at week 1 with cardio twice a day, T-3, ECA, really low fats and carbs - introduce a new factor every week or 2 so that the body doesnt adapt too quickly, this way you will keep the fat coming off for longer.
Dont bother using more expensive shorter acting and weaker gear from the start - use the cheaper higher androgens until 6 weeks out - this will still give time to loose water and be dry for the show and will save you cash!!
Genetics are a B*stard!! what id give to be big & lean!!! Youve got to do the best with the lot youve got - if i place last as long as i am noticeably improved from last year (my first show) I have still won my own private battle - however that doesnt mean im not still hoping to place well!!!