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insanityapproved
New member
Hello all fellow bodybuilders,
After a relatively long bulking season it's time for me to take things seriously again and slowly start dieting down. Even though my first show this year will be in october I am aiming to get as lean as possible and maintain it throughout the summer. What I have learned from experience is that the leaner I am able to stay during offseason, the better I step on stage, not to mention avoiding total exhaustion due to extreme dieting for the last 2 months prior to each show. The biggest mistake I was doing when I started competing at the highest level is letting my diet too loose in offseason. When the last show for that season was over, I would go and pig out like there is no tommorow for weeks on end. This might be fun for an occassional competitor who is looking for some fun (sure is fun eating when you are finally allowed) but not as much when you have 3-5 shows per season to attend and have to stay contest lean for 2-3 months at a time.
So what I do now is short recomp-like cycles throughout the whole year (some guys call it mini bulks / mini cuts , alltho I find myself being able to gain a considerable amount of muscle mass while losing fat in the process if everything is planned properly.
First show this year for me will be in October so there is plenty of time to get 100% ready
A little bit about me, I'm 29 and competing at the IFBB level since 2006. So far I have won 14 first places on the amateur level. My main goal right now is to get a pro card in the next 2 seasons.
I will be also starting my own online blog in the next few days where you'll be able to find some cool articles on various topics, mostly related to chemical enhancement, dieting and training along with some other cool stuff. I'll make sure to post it up here (but have to check if it's not against the rules first
) Let me also mention that I'm not in any way sponsored by any supplement company and therefore you will hear no bullshit advice or recommendations on using specific supplements. I also do not know any sources for obtaining steroids or any other substances. This sport is my passion and not my way to make money so all you'll ever get from me is honest advice.
Otherwise I work as a personal trainer and nutritional consultant. I have had many successful clients in the past, most people who turn to me for advice or PT are either newbie fitness or bodybuilding competitors or fitness models. I don't have any experience with powerlifting and have never had any clients with such goals so regarding this you should probably be looking for advice somewhere else J
Current stats:
- 6 ft
- 260lbs
- 10-12% BF
Goal by June 15th
- stay at the same weight while losing 10-12lbs of fat , meaning getting down to 5-7 % BF
- focus on improving lagging muscles – mainly abs and upper pecs
Gear:
1-8 Trenbolone acetate 50mg / day
1-8 Drostanolone propionate 100mg / day
1-8 Testosterone propionate 50mg / day
1-8 Testosterone suspension 50mg / day
1-4 Oxandrolone 40mg / day
4-8 Oxandrolone 80mg / day
1-4 Winstrol depot 50mg / day
1-8 Albuterol 36mg / day
2,4,6,8 Ketotifen fumarate 2mg / day
GHRP-2 100mcg / day
Ipamorelin 300mcg / day
CJC – 1925 ND 100mcg / day
Pramipexole 0,2mg / day
Diet:
Intermittent fasting style diet (16 hours fast / 8 hours eating , fasted workouts). I will not go into details about this protocol as there are tons of articles about it all over the net. And you'll find some interesting articles of mine on my blog when it's finally up.
Nutrient intake / day:
- 500g protein
- 400g carbohydrates
- 50g fats
Protein sources are lean meats, egg whites, whey protein, low-fat curd cheese, yogurt
Carbs sources are veggies and fruits, oats, rice, yogurt
Fats sources are fish oil, macadamia nut oil, fish, olive oil, walnuts
I got rid of my lactose-fructose-phobia a long time ago and I'm glad I did. Has no effect on my form whatsoever but makes eating much more fun as I've loved fruit and dairy since I was a kid. I also always make sure I eat at least 4lbs of veggies per day no matter what my goal is, except for the last days prior to shows. Most people underestimate the importance of proper nutrition which comes into play as even more important when on a steroid cycles. Want to cleanse your body? Need liver support? Antioxidants? Better digestion? Improved cholesterol levels? Vegetables will provide all of that. But surely eating 100 grams of broc per day isn't going to have much effect, just like you won't try bulking with 10mgs of steroids per day. Your body needs real food to function properly. I hate it when I see kids trying to bulk up, living on protein bars and weight gainer shakes. The only thing you're going to achieve with such diet is possible long term digestive issues and malnutrition as long as you don't supplement your diet with a whole bunch of micronutrients and fiber.
Training:
A: Legs + abs
B: Chest + bis
C: Back + abs
D: Delts + tris
E: HIIT + abs
F: whole body volume workout
G: 120mins LISS cardio
I'll be doing 40mins medium intensity cardio post every workout
Again, I won't go into detail on my workout routine over here, you'll be able to read more about that on my blog
That pretty much covers it, but as usual I probably forgot some stuff so I'll just edit and add them in when I remember lol
Comments, critique and question appreciated!
After a relatively long bulking season it's time for me to take things seriously again and slowly start dieting down. Even though my first show this year will be in october I am aiming to get as lean as possible and maintain it throughout the summer. What I have learned from experience is that the leaner I am able to stay during offseason, the better I step on stage, not to mention avoiding total exhaustion due to extreme dieting for the last 2 months prior to each show. The biggest mistake I was doing when I started competing at the highest level is letting my diet too loose in offseason. When the last show for that season was over, I would go and pig out like there is no tommorow for weeks on end. This might be fun for an occassional competitor who is looking for some fun (sure is fun eating when you are finally allowed) but not as much when you have 3-5 shows per season to attend and have to stay contest lean for 2-3 months at a time.
So what I do now is short recomp-like cycles throughout the whole year (some guys call it mini bulks / mini cuts , alltho I find myself being able to gain a considerable amount of muscle mass while losing fat in the process if everything is planned properly.
First show this year for me will be in October so there is plenty of time to get 100% ready
A little bit about me, I'm 29 and competing at the IFBB level since 2006. So far I have won 14 first places on the amateur level. My main goal right now is to get a pro card in the next 2 seasons.
I will be also starting my own online blog in the next few days where you'll be able to find some cool articles on various topics, mostly related to chemical enhancement, dieting and training along with some other cool stuff. I'll make sure to post it up here (but have to check if it's not against the rules first
) Let me also mention that I'm not in any way sponsored by any supplement company and therefore you will hear no bullshit advice or recommendations on using specific supplements. I also do not know any sources for obtaining steroids or any other substances. This sport is my passion and not my way to make money so all you'll ever get from me is honest advice. Otherwise I work as a personal trainer and nutritional consultant. I have had many successful clients in the past, most people who turn to me for advice or PT are either newbie fitness or bodybuilding competitors or fitness models. I don't have any experience with powerlifting and have never had any clients with such goals so regarding this you should probably be looking for advice somewhere else J
Current stats:
- 6 ft
- 260lbs
- 10-12% BF
Goal by June 15th
- stay at the same weight while losing 10-12lbs of fat , meaning getting down to 5-7 % BF
- focus on improving lagging muscles – mainly abs and upper pecs
Gear:
1-8 Trenbolone acetate 50mg / day
1-8 Drostanolone propionate 100mg / day
1-8 Testosterone propionate 50mg / day
1-8 Testosterone suspension 50mg / day
1-4 Oxandrolone 40mg / day
4-8 Oxandrolone 80mg / day
1-4 Winstrol depot 50mg / day
1-8 Albuterol 36mg / day
2,4,6,8 Ketotifen fumarate 2mg / day
GHRP-2 100mcg / day
Ipamorelin 300mcg / day
CJC – 1925 ND 100mcg / day
Pramipexole 0,2mg / day
Diet:
Intermittent fasting style diet (16 hours fast / 8 hours eating , fasted workouts). I will not go into details about this protocol as there are tons of articles about it all over the net. And you'll find some interesting articles of mine on my blog when it's finally up.
Nutrient intake / day:
- 500g protein
- 400g carbohydrates
- 50g fats
Protein sources are lean meats, egg whites, whey protein, low-fat curd cheese, yogurt
Carbs sources are veggies and fruits, oats, rice, yogurt
Fats sources are fish oil, macadamia nut oil, fish, olive oil, walnuts
I got rid of my lactose-fructose-phobia a long time ago and I'm glad I did. Has no effect on my form whatsoever but makes eating much more fun as I've loved fruit and dairy since I was a kid. I also always make sure I eat at least 4lbs of veggies per day no matter what my goal is, except for the last days prior to shows. Most people underestimate the importance of proper nutrition which comes into play as even more important when on a steroid cycles. Want to cleanse your body? Need liver support? Antioxidants? Better digestion? Improved cholesterol levels? Vegetables will provide all of that. But surely eating 100 grams of broc per day isn't going to have much effect, just like you won't try bulking with 10mgs of steroids per day. Your body needs real food to function properly. I hate it when I see kids trying to bulk up, living on protein bars and weight gainer shakes. The only thing you're going to achieve with such diet is possible long term digestive issues and malnutrition as long as you don't supplement your diet with a whole bunch of micronutrients and fiber.
Training:
A: Legs + abs
B: Chest + bis
C: Back + abs
D: Delts + tris
E: HIIT + abs
F: whole body volume workout
G: 120mins LISS cardio
I'll be doing 40mins medium intensity cardio post every workout
Again, I won't go into detail on my workout routine over here, you'll be able to read more about that on my blog
That pretty much covers it, but as usual I probably forgot some stuff so I'll just edit and add them in when I remember lol
Comments, critique and question appreciated!
Last edited:
