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Contest prep - progress rep. as requested by James

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Phil
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2003/08/03 18:25:03 (permalink)

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!!!

Phil
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    Ant
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    RE: Contest prep - progress rep. as requested by James 2003/08/04 09:10:27 (permalink)
    I'll be very interested in the last week tactics for carb depletion/load, sodium and water manipulation.

    Any reason you dropped the yolks 8 weeks out? Was it simply to reduce amount of fat taken in?
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    actin
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    RE: Contest prep - progress rep. as requested by James 2003/08/06 12:35:55 (permalink)
    Good read there bro. Does cycling T3 2 days on 2 off prevent the suppression of natural TSH ?
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    Phil
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    RE: Contest prep - progress rep. as requested by James 2003/08/08 12:37:12 (permalink)
    Ant, i dropped the egg yolks cause i wanted to reduce fat intake and try and ensure the fats i did take in were from more healthy sources so i was getting all my essential fatty acids etc.

    Cycling T-3 2 on 2 off will - I hope- prevent a long term build up and supression of natural levels, i may increase the dosage forthe last couple of weeks - depending on how things go - as long as im slowly getting leaner i'll keep it as is.

    Phil
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    James
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    RE: Contest prep - progress rep. as requested by James 2003/08/08 14:30:11 (permalink)
    Thanks for posting this Phil

    will be interesting to see your progress. Like I said youre well ahead of target so you can relax a little bit - though you still need to stay focused
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    Ant
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    RE: Contest prep - progress rep. as requested by James 2003/08/08 15:28:32 (permalink)
    Phil,

    Will you be taking us through your final weeks prep? I'd be really interested to see your approach.
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    gymbabeliz
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    RE: Contest prep - progress rep. as requested by James 2003/08/08 16:03:41 (permalink)
    Me too, same as Ant, I'd like to see what you do in that final week or two. When you do that can you post your diet to illustrate? If it's not too much hassle along with the rest of your prep!!

    Also, when will you stop taking the 'assistance' - will you keep taking Eph right up to the date or have to stop a while before?

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    James
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    RE: Contest prep - progress rep. as requested by James 2003/08/09 22:29:52 (permalink)
    I know Phil is so busy with work and preparing for the show esp wih + + + cardio - but Ill try to get him to pop on and keep you posted
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    Phil
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    RE: Contest prep - progress rep. as requested by James 2003/08/12 17:28:54 (permalink)
    UPDATE

    Another week gone, i have dropped the 2lb I aimed to drop - haven't made any changes to the program.

    Now 4 weeks out, I am upping the ECA dosage by about 30%, have also added in 25mg of oxy an hour before training, i know this isn't a lot, maybe its purely pyschological but i felt more aggressive and up for it in the gym on monday night.

    Changes to diet from today following advice from a well trusted and respected source:

    Drop the banana and use only brown rice for carbs.
    Drop the tuna as its not the best source of protein - replace with turkey, whey, egg whites and got some full spectrum aminos on order to pep it all up a bit.

    Just done my cardio & abs, think i might have a protein drink and go to bed for a couple of hours!!

    Phil
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    Phil
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    RE: Contest prep - progress rep. as requested by James 2003/08/18 21:29:34 (permalink)
    3 weeks to go yesterday - boby weight is 12st5 -12st6 - which is where it should be.

    Diet is still 70g carbs a day, 20g olive oil and protein from turkey breat, whey protein, egg whites and beef every other day 300 - 320g protein a day.

    Using ECA stack most days - found i dont get on well with high doses of clen (9 a day) - felt pains in my chest (heart) which wasnt too good!! T-3 2 on 2 off 25iu over 2 doses.

    Cardio is twice a day most days, for 35 - 50 mins at a time - this means getting up at 3.30am which is an absolute killer!!

    Had a bit of a fright this weekend - i thought id developed an abscess in my left tricep - upon further investigation ibelieve its an area of undispersed juice - tricep is quite swollen but have done some high rep pump sets tonight to push some blood through - its feeling better already.

    Not a lot else to add - seems to be going to plan - keep at it - off to bed!!

    Phil
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    Ant
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    RE: Contest prep - progress rep. as requested by James 2003/08/19 09:50:13 (permalink)
    Good stuff mate! Any idea of body fat? Also will you be taking us through your final week (sodium/water levels etc...)
    #11
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