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  1. #1
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    Default My Contest prep (from 107 to 80-82kg)

    Hi guys im new here to this forum and im 11 weeks out from my first contest so i would like to keep myself and also you guys who may be interested on see how i get on and just would like to share my experience on everything from food prep to training , gear and so on..

    I have been training for few years on and off , last 3 years constant training , competing on strongman , winning 3rd place in london strongest as novice competitor and then 5th place as inters . The goal is to compete under 90kg and qualify for european championships but i was 107kg heavy so neet to drop down some weight and on the way down i decide to do bodybuilding contest here in uk for NABBA taking place on 10th of may.
    im already down from 107 to 91 ...

    Basically i start slowly on arround mid november clean my food first for 4 weeks and then keeping my carbs from 400 to 150 daily and get quiet easily down first 10kg and then i just start cardio and carb cycling and HIT cardio and drop down to 92kg...

    Actual diet is keto from this monday , feel much better than on carbs , im big endomorf and gaining weight very fast , doing keto for first time and will pay dave to do my peak week as it is very important to me ...

    So my diet is as following: (please if any experienced guys want me to try some other foods im very happy to try it as we are on all this together )

    6meals

    Meal 1
    40g protein + 30g peanut butter shake

    Meal 2
    6oz of chicken + 30g almonds or walnuts + 1 slice of chedar cheese + 1 slice of bacon

    Meal 3
    1 can of tuna + 20g cheese + 1 tablespoon of mayonaise

    Meal 4
    6oz of lean 5% beef + 25g almonds of walnuts , 1slice of bacon

    Meal 5
    6oz salmon or smoked mackerell

    Meal 6
    Same as meal 1

    Egg intolerant .. Cant eat eggs at all
    Managing quiet well and feel good , in day 1-3 i was keeping in more protein and fat (arround 15% more) to kind of start my keto ....

    Macros are
    Protein arround 250g
    Carbs 25-35g
    Fat arround 150g

    PLEASE ANY SUGGESTIONS FOR ENDOMORF FAT INTAKE ON KETO AS SRARTING POINT ?

    Water about 5 litres a day
    Sodium arround 4-5000mg a day

    Supplements
    Vitamin c daily
    Muli daily
    Creatine daily 15g
    Vitamin D
    Magnezium
    Zinc
    Omega 6 2000mg daily
    .........

    Cardio on 2 times a day 25minutes , one post workout and one before last meal..

    Training

    Legs,calves
    Chest,triceps
    Back ,biceps,shoulders
    Off
    Legs(quads),6packs
    Chest,back,shoulders
    ........
    Will keep updating sets and excercises now i cant be bothered anyways rep range goes from 15-8 in main exercises from 6-10sets per bodypart in one session , will progress that up by the time goes and add some sets etc...


    The gear was test E 500mg weekly and t3 25mcg . Last 2ml shot of test E and switch to propionate in a week for something arround 500mg a week. Will go up with t3 to 50mcg and increase my protein a little..
    Also had a shot of tren e and masteron e , cant be bothered with short esters , will run each 400mg weekly and increase to 600mg each and will drop test 10-14 days before the show.

    Here are some progress photos, sorry about mess in the garden hahah i was cleaning the shed and thats how it ends up at the end :-D











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  2. #2
    OLYMPIAN Sunnyday's Avatar
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    Hi and welcome to RX! Congrats on deciding to compete! I’ll be following along.
    Last edited by Sunnyday; 02-28-2020 at 10:21 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #3
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    Quote Originally Posted by Sunnyday View Post
    Hi and welcome to RX! Congrats on deciding to compete! I’ll be following along.
    Thank you will do my best nice to meet you

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  4. #4
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    Today good training session even being on keto first time , less endurance and pump but power is there ...
    Had a shoulder and quads workout and cardio done ...

    Legs feel tired as i started cardion twice a day on bike 25min on 120bpm but they will have to get used to it

    Hit new bodyweight this morning 89,8 so happy to be under 90 now even knowing most of weight dropped this week is water im happy .

    Tommorow cheat meal at 10am .. Training 4pm and then cardio before last meal.

    Planning to go mc donalds or kfc for one meal , burger+chips and will get subway as well 12inch beast , onto that some pasta with tomato sauce and cheese.

    12 inch sub roll arround 80g carbs
    Big mac 45g
    Chips 40carbs
    Pasta (100g portion) about 75-80g

    Thats about 245-260g of carbs .. Not sure if going lower or higher is going to make amy sense so i just have to try it and see if i make progress on it... Then by the time goes closer to contest i will take off junk food (maybe) and try some heathlier options like bowl of rice and oatmeal but im fancy to try what i planned for now ..



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  5. #5
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    Day 6 cheat meal day

    Weight 89,2 kg

    Cheat meal day ..manage to do pasta arround 150g with some cheese , tuna and bacon and one burger with chips , was gonna do subway but im so full so in total i get down about 200g carbs , going to have cup of organic orange juice and thats it for me today!

    Next week will definitely look at better options , probably suschi and china maybe beef chow mein with some extra noodles and get better carbs in with some fresh orange juice ...

    Today will do less protein(arround 180-200g) to give my body a bit of less pressure but will get training done and before last meal cardio ...

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  6. #6
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    Day 8
    BW yesterday 89,5 , 300g more after refeed meal ...

    Cardio increased to 60min a day low intensity ...

    Feeling good overall , very high apetite and everyrhing on keto taste good just had a bit more cheese as i should but will keep it under control ...

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  7. #7
    OLYMPIAN CHILDOFGOD's Avatar
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    not bad, keep up the good work
    MY LORD OF LORDS!!!

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