16 weeks of joy

[spankmonkey]

well Sat Feb 14 marks 16 weeks out from show time an I thought I would start a log to share, something I have never done before.
Some start stats
5'10
225 starting weight
bf ? but would say somewhere around 16% - just a guess
training 6x per week and 30 min of cardio 5x per week

Diet
meal 1
4oz oatmeal and 90g whey
meal 2,3,4
5oz carbs (rice,potato,yams, sweet potato or rice cakes)
10oz meat (chicken, eye of round, turkey, fish, egg whites)
2 cups greens added in with meal 4
meal 5
1oz oatmeal and 90g whey

vitamins
animal pak x 2 per day
olive oil 2 tbls
honey 2 tbls

that's it for now, just wanted to get this started and i will update more as i go along.

cheers

[Redz]

What cycle are you running?

[MoooBaby]

Needs more fat.

[MoooBaby]

I"m 220 this morning and eating like that would make me TINY. IS there something wrong with me?

[Kronis]

I"m 220 this morning and eating like that would make me TINY. IS there something wrong with me?

Probably. He's eating 10 oz of meat with 140g's of carbs 3 times a day and 180g's of whey. If you shrink off that I feel bad for you haha.

That's 1700 calories just from carbs in those 3 meals alone. + almost 800 cals from the whey. Add in the 30 oz's of meat and another 500 cals from oatmeal and you're over 4000/day for sure.

[javin86]

Needs more fat.

^^^^

[spankmonkey]

What cycle are you running?

500 test per week
600 deca per week
100 winni ed
.1mg clen cycle 2 on 1 off
1mg arimidex ed

[spankmonkey]

Probably. He's eating 10 oz of meat with 140g's of carbs 3 times a day and 180g's of whey. If you shrink off that I feel bad for you haha.

That's 1700 calories just from carbs in those 3 meals alone. + almost 800 cals from the whey. Add in the 30 oz's of meat and another 500 cals from oatmeal and you're over 4000/day for sure.

ya, not sure of total cals, but I think between 4000-4500.

[Houstonbc]

10oz. of meat cooked? or raw

[ironwill]

Looks good bro, my personal preference would be to save the a-dex until 6 weeks out to benefit from as much igf production that you can.
You wont have much estrogen in your system,if any, which is required for igf production..

[spankmonkey]

10oz. of meat cooked? or raw

cooked


Looks good bro, my personal preference would be to save the a-dex until 6 weeks out to benefit from as much igf production that you can.
You wont have much estrogen in your system,if any, which is required for igf production..

thanks for the advice

[natenator]

Looks good bro, my personal preference would be to save the a-dex until 6 weeks out to benefit from as much igf production that you can.
You wont have much estrogen in your system,if any, which is required for igf production..
Chad Nichols recommends a-dex from day one in contest prep

[spankmonkey]

Chad Nichols recommends a-dex from day one in contest prep

Could you expand on why?

[spankmonkey]

another week down. Diet is still the same. I have trouble eating more than a couple of meals a day and it is very frustrating so I took product advice from another thread here and started using black hole from conrolled labs to stimulate my appatite. Shit works very well and I have not issues with getting all meals in with no bloat or discomfort, thanks CBB!

Sticking with 5x30min of cardio after training
Did back today, increased intensity and reduced rest between sets.
D-handle lat pull downs 4x10-15
seated double D-handle cable rows 4x10-12
double dumbbell rows 4x10-12
wide grip upright rows 4x10-12
hammer strength lat pull downs 4x8-10
rear delt cross cable extensions 4x12-15

Muscles are still very full, so I may cut some carbs to flatten out just to start determining where I flatten out and what it takes to fill back up.

Cheers

[CallmeB]

Just Curious.. are you doing the Southerns Comp?

[spankmonkey]

well it has been a couple of months since my last entry and many things have occured in that time. i am not making the northerns this year, obviously, as a result of a complete distal tear of my left bicep.
so, April 20th I am in the gym for arm day and am just starting my second exercise 2nd set of roman curls. i feel real strong and am using 50lbs, slow and controlled. I remember thinking i could have handled 65 easy! I am on rep 8 and on the concertric portion i feel a pop and the arm heads towards the floor while at the same time i feel an odd sensation of muscle pulling through the medial side of my arm! I manage to grab the weight with my other arm and avoid damage from hyperextending, realizing Ive just screwed myself royally i head for my truck and the emerg. after 22 glorious hours in emerg i finally get to se an ortho who tells me they normally do not repair sugically unless you are engaged in work requiring supination and pronation strength in the arm. he says since you compete we will try and get you in ASAP, which turns out of will be the 24th.

It has been almost 6 weeks since going under the knife and i am itching to get back at it. I have been very lucky that i was given a say in the procedure to be used and have access to infrared therapy which i beleive has reduced my recovery time considerably. So no shows for me this year, swithched to Keto diet for maintenence and preservation of muscle and reduced test to 200ml per week and eq at 300 per week. suppose to increse collagen III fiber production by 275-280% and should help with recovery.
I will post some day-by-day pics of what the arm looked like. i tried to get the surgeon to take pic during the operation, but no luck.

Cheers

[varking]

Sorry to hear that bro stay strong dude keep pushing yourself but dont rehurt yourself///

[ubcpower]

too bad man...take the recovery slow

[spankmonkey]

http://www.canadabodybuilding.com/forums/album.php?albumid=52

hopefully this link will take you to album of pics. i will add some post sugery shots later.

Thanks for the support.

[Dozer1980]

damn bro that sucks but good to hear that you are on a good mend

[rated_rko]

all the best dude