I have been putting this off so Ill start it now. Started dieting about 6 weeks ago for two shows. Starting weight 235lbs current weight 223lbs. First one is June 9th, second June 30th. I will try to go in depth with everything except my training cause half the exercises dont have names. Goldy will understand that. Its tons of rest pauses, holds, grips etc. I train 45min to an hour tops goal being 40-60 sets. Back & Chest 2x wk, Legs 2x wk, Bi/Tri Shoulder 1x wk. Calfs 3x wk
Cardio 6 x wk. 30min step mill level 6 except leg day. Ill ride a bike. I rotate AM cardio on and empty stomach with pm cardio and occasionally throw in an extra 20min at nite even after I did my am if im feeling energized.
Current contest drug routine.
25mg Proviron ED
25mcg T3 ED
3iu HGH AM/ 3iu PM
Helios .5/ 1ml ed
Cabegoline 2-3x wk
IGF DES 150mg Pre workout training days
M: Test c 250mg. Tren e 100mg/ Tren A 50mg
W Eq 300mg/ Tren E 100mg / Tren A 50mg
F Test C 250mg/ Tren E 100mg/ Tren A 50mg
Using no Supplements except what is listed below and I must say, I feel great.
DRINK 1.5 GALLON OF WATER DAILY
1. MULTI VIT/MULTI MINERAL WITH FIRST MEAL
2. SUPER ANTIOXIDANT WITH FIRST MEAL
3. 1000MG VIT C WITH FIRST MEAL
4. 99MG POTASSIUM WITH FIRST MEAL
5. CALCIUM CITRATE 600MG WITH FIRST MEAL AND BEFORE BED
6. MAGNESIUM CITRATE 500MG WITH FIRST MEAL AND BEFORE BED
7. FOLIC ACID TAB WITH EVERY MEAL
8. CARNITINE 500MG WITH FIRST MEAL, PRE-WORKOUT,POST WORKOUT, BEFORE BED
9. B-6 25MG WITH FIRST MEAL
EAT WITHIN ONE HOUR OF WAKING. IT SHOULD BE THE SAME TIME DAILY
30MIN POST WORKOUT TREADMILL, INCLINE OF 8/SPEED 3.0
MEAL 1: 6 EGG WHITES WITH 2 WHOLE EGGS/3/4 CUP OATMEAL (DRY MEASURE)
MEAL 2: 8OZ COOKED CHICKEN WITH 6OZ COOKED SWEET POTATO
THE MEAL BELOW IS A FLOATING MEAL. YOU WILL EAT IT AFTER YOU TRAIN. ADJUST THE TIME ACCORDINGLY
MEAL 3: 8OZ TILAPIA OR ORANGE ROUGHY W 4OZ ANGEL HAIR PASTA(DRY MEASURE)
MEAL 4: 8OZ COOKED CHICKEN WITH 6OZ COOKED WHITE POTATO
MEAL 5: 8OZ COOKED CHICKEN WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS
MEAL 6: 6 EGG WHITES/2WHOLE EGGS WITH 1/2 BUNCH ASPARAGUS
I dont count calories/ carbs etc I just go by how Im looking. I'am working with a contest prep guy. Tonight is Leg day I will post up about my routine later after its done.