-make it 2 whole eggs meal 1
-add 50g COR / add 20g jam meal 1
-take 4iu insulin with meal 1
-add 1 banana to pre meal
-add 1 large muffin / cookie to pre meal
-take 6iu insulin with pre meal
-add 50g carbs intra
-add 1 bagel to post meal
-make it 30g jam at post meal
-take 6iu insulin with post meal
-replace meal 5 with cheat, sushi or burger meal. Try shoot for 100+ carbs at least
Cardio
20 minutes fasted
*none on leg day
Cycle
400 test E
200 mast e
20mcg Clen daily
2iu gh fasted
2iu gh before bed
Last week we travelled back to the UK for a final trip before prep kicks off (I become anti social and won’t travel to far other than the gym & the shops)🤣
I managed to stay on plan with food whilst away but had a more relaxed approach – so ended up dropping a meal per day (only 5 meals total) – didn’t take any PED’S – didn’t train (deload) whilst resulted in a 9lb weight drop 🫠
Not what myself or Sas wanted but such is life – so straight from the off we ran back to back high days as we re introduced training to regain fullness, now it’s time to push.
I’ll post my full food and drug set up below – food is still relatively high, cardio low, drugs low, but these will all escalate as each week goes by and I’ll keep you guys updated at every step of the way!
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Diet set up
all foods raw / uncooked weightTraining day
1- 1 whole egg, 150ml whites, 40g whey, 100g oats, 80g berries 1 banana
2- pre- 200g chicken, 125g rice, 15g oil
Intra- 20g eaa, 5g creat, 5g glut
3- post 50g whey, 100g cor, 15g Jam
4- 200g chicken, 80g rice
5- 200g lean steak, 250g potato
6- 40g whey, 100g 0% Greek yoghurt, 50g oats, 50g berries, 15g nut butter
Rest day
1- 1 whole egg, 150ml whites, 40g whey, 80g oats , 80g berries
2- 200g chicken, 80g rice
3- 200g chicken, 80g rice
4- 200g lean steak, 80g rice
5- 200g salmon, 250g potato
6- 40g whey, 100g 0% Greek yoghurt, 50g oats, 50g berries, 15g nut butter
High day / One day pw / chest day
-make it 2 whole eggs meal 1
-add 50g COR / add 20g jam meal 1
-take 4iu insulin with meal 1
-add 1 banana to pre meal
-add 1 large muffin / cookie to pre meal
-take 6iu insulin with pre meal
-add 50g carbs intra
-add 1 bagel to post meal
-make it 30g jam at post meal
-take 6iu insulin with post meal
-replace meal 5 with cheat, sushi or burger meal. Try shoot for 100+ carbs at least
Cardio
20 minutes fasted
*none on leg day
Cycle
400 test E
200 mast e
20mcg Clen daily
2iu gh fasted
2iu gh before bed
Training Split
Sunday – Chest / Triceps – HIGH DAY
Monday – Back / Biceps
Tuesday – Hamstrings / Glutes
Wednesday – Rest
Thursday – Shoulders / Arms
Friday – Quads
Saturday – Rest
So prep is here!
Last week we travelled back to the UK for a final trip before prep kicks off (I become anti social and won’t travel to far other than the gym & the shops)🤣
I managed to stay on plan with food whilst away but had a more relaxed approach – so ended up dropping a meal per day (only 5 meals total) – didn’t take any PED’S – didn’t train (deload) whilst resulted in a 9lb weight drop 🫠
Not what myself or Sas wanted but such is life – so straight from the off we ran back to back high days as we re introduced training to regain fullness, now it’s time to push.
I’ll post my full food and drug set up below – food is still relatively high, cardio low, drugs low, but these will all escalate as each week goes by and I’ll keep you guys updated at every step of the way!