Congrats on a sponsor! Every little bit helps!
RE: Supps
- clen - 2 weeks on / 2 weeks off, always run l-taurine with it. (Supplement with (3-5g/day) l-taurine – clenbuterol tends to inhibit l-taurine in your system, producing cramps). Use your favorite OTC thermo on the "off" weeks.
- t3 - don't confuse it w/ cycling clen - different compound completely. I'd stay off it. I don't think you need it more becsuse you've been running a high dosing for a long time already.
- primo - your choice. You're interested in doing Bikini and you have to balance getting too jacked for Bikini. It promotes lean muscle mass - sure it helps lean out, but you are also adding muscle mass - so again, balance w/ getting too jacked. Its not "only" a fat burner. If you're going to continue running it, I suggest you some CoQ-10 & red yeast rice as well. It can tend to jack up your blood pressure.
- gh - It is about the only thing that you can use to "spot reduce" sorta. Typically people inject subcutaneously in a skinfold pinch of your midsection. You can do the same in the problem areas - again in a skinfold pinch. Generally I would drop it at 10 days out from your show day because it can tend to cause some water retention.
Training - I would just adjust based on how you feel for a recovery day.
Diet - What is your weight right now? At the beginning you posted 140 lb. So for guidance I'm looking at what I did for my first show - I started at 146 lb & 16% bodyfat, 5'7" at 16 weeks out. I got on stage at 133 lb & around 7% bodyfat. You don't need to lean out that far, but the diet would be comparable. I did a carb rotation where I kept my total calories at around 1750 calories / day. I varied my macros within that constant total calories. So for you, I'd probably keep it to somewhere around 1600-1700 total cals / day. Here's a layout for a carb cycle:
Day 1: high carb
meal 1: 30-40g carbs, 35 g protein (e.g. 1/2 c oats + 1 1/2 scoop protein mix)
meal 2: 35 g protein, 10-20 g fats (e.g. 4 oz chicken + salad + 1-2 tbls extra virgin olive oil + vinegar to make a vinaigrette)
meal 3: 35 g protein, 30-40 g carbs + veggies (e.g. 4 oz chicken + 1/2 c brown rice + veggies)
meal 4 = meal 3
<train + cardio>
PWO meal = 35 g protein + some carbs (don't go crazy w/ the carbs = something like a PWO drink is what we're looking for - fast-absorbing carbs)
meal 5 = 35 g protein + 10-20 g fats (e.g. 1 1/2 scoop protein mix + 1-2 tbls peanut butter mixed in)
Day 2 - med carb
same but meal 3 = Day 1 meal 2 (i.e. 35 g protein still, replace the carb portion of the meal w/ equivalent calories in fats)
Day 3- low carb
same as Day 1, but meal 3 = Day 1 meal 2 (same protein, replace carbs w/ fats), and meal 4 = Day 1 meal 2 (again same protein, replace carbs w/ fats)
Day 4 = Day 1
Let me know if that makes sense. Also note that if your heavy leg day lands on a low carb day, you may want to adjust your weights to match your energy levels - you'll be tired on the low carb days. But don't puss out. Once you get past the first couple low carb days, you'll get used to it.
If this is easy and you don't feel like you're making good progress, you can extend the carb cycle to 4 days and drop the carbs in Meal 1 as well, then Day 5 = Day 1.
Thank you for posting pix. That helps a lot. You mostly just need to do a proportional lean out. Your delts look good, but because your shape is more straight (less curvy), you'll want to create the illusion of more Y shape (top to bottom) with your posing, and continue to lean out the bottom half.
The classic stuff to help lean out the lower half includes squats, reverse lunges, walking lunges, step ups, stiff-leg dead lifts. I also like doing my cardio on a stepmill.
I would definitely work on posing - I realize bikini is more about sort of model posing than formal figure poses - but you still want to work on angles and presentation that make your midsection skinny and emphasize your shoulders. So for example, avoid the front-on poses, and instead position your shoulders forward, but angle your waist so you are showing the side view instead of the front view. It will emphasize width in your shoulders and de-emphasize your midsection.
Covered lots here- let me know what you think & if you have any questions. I really want to emphasize that you want to let your diet & training do the heavy lifting and not rely more on the drugs. They descriptions of what they do can sound great on paper, but steroids, while adding more muscle mass, can make you look thicker & more jacked than the 'leaned out' bikini body you may be thinking of. There are other little tricks you can pull out as you get closer when you're down to just water manipulation. Right now you want to use the time you have to build whatever muscle you can and slowly drop the bodyfat so your body has time to adjust its metabolism to support it.