My competition prep

[Demondosage]

So I'm currently just under 12 wks out. I'm sitting right at 225 lbs @ 5'9 and roughly 8-10% bf. My approach this year is a little different, I always felt like in the past I came around about 2 wks early, so this time I'm taking a new approach. The next 4 wks is full body HIT workout, 1st day is lifting, 2nd day just 20-30 min cardio and abs, 3rd day off, repeat. At the 8 wks out mark I'm going to switch to FST-7 training while doing traditional body splits, at that point its all about volumization and I wont care what lbs. are on the bar. But right now I'm trying to stay as strong as I can during the diet and make sure my muscles have adequate rest periods and no overtraining.

The diet- meal 1; 11 egg white, 1 whole egg
1.5 cup oats

meal 2; 50 gram shake, 2 cups brown rice

meal 3- 10 oz chicken, lean steak, or fish
1 cup broccoli
2 cups brown rice

meal 4; 10 oz chicken, steak, or fish
12 oz potato

meal 5- 50 gram shake, 1.5 cups brown rice or 10-12 oz potato, 1 cup broccoli

meal 6- 11 egg whites, 1 whole egg, 1 cup broccoli

At 8 wks out I will start to lower carbs to 8 oz portion of potatos or 1 cup rice

At 4 wks out I will taper carbs down to 6 oz portion potatos and 3/4 cup rice
I will also start adding healthy fats back in at probably 50-80 grams/day from olive oil. I've done this before and I noticed when I went fat deprived for a couple months and then slowly rotated them back in I get tighter and tighter.

The cycle- finishing up a deca/test run right now @ 300 mg each every 5th day. At 8 wks out mark I will run; 100mg/day anavar, 75 mg eod tren, 75 mg eod winstrol, and 200 mg/wk test cyp(I cant afford to get prop, I will just run my script of test with arimadex, and drop my test about 14 days out.

So that is my gameplan, thought?>

 

[Demondosage]

12 wks out right here, 225 lbs. Think I'm on target. Holding some water though

 

[Demondosage]

3/18

10 1/2 wks out. I started eating potatoes already since they were on sale for 2.99/10lb bags, and my grocery bill is killing me already. I started with 10-12 oz portions but lowered to 8 oz portions already to try and get the scale moving. Since I started the diet a little over 3 wks ago, the scale hasn't moved but maybe 1-2 lbs, but looking much leaner. So definitely holding the muscle. Still using 125's for incline db presses for 12 reps in good form. Trying to stay strong until about 8 wks out, then I will strictly train for pump and volume. Ended my deca/test run, now cruising for nxt 3 wks on 200mg/wk test and 1/2 ml arimadex daily. 8 wks out starts the real cycle, going to try to get 500mg/wk masteron in there the last 4 wks too, if I can afford it

 

[Demondosage]

3/23


So far all is very good. Its been almost a week since my last shot of deca and test blend and some of the water retention is going away. People are already talking in the gym, asking friends "is he getting ready to compete or something? He is getting really lean lately" And I'm still 10 wks out. Bodyweight is holding steady at 223 lbs in the morning on an empty stomach. Traces of the obliques already starting to show, and a couple veins on the lower abdominal area. That stairmaster has really helped, since increasing sessions to 35 minutes and 3x weekly. I believe at this point I will hold it at 3x/wk for next 2 wks, and then most likely go to 4x/wk, and at 8 wk out mark the potato servings will drop to 6 oz portions. I'm really pleased with all the feedback I'm getting lately, and knowing that I'm already getting this sort of reaction from people. Its already at the point where I can pretty much go anywhere and I'm turning heads and having all kinds of people asking me shit. Good feeling!! Today was my 3rd cheat meal since dieting, I really didnt want to do it but I was at a venue for 5 hrs straight for my stepdaughters birthday party. And one thing I promised myself this time around was that I wasn't going to put this before my family. When I cheat I have a 2 hour window where I eat whatever I want, and I make sure I eat enough of it that I dont want it again for a long time, its definitely the way to go for me. It allows me to go periods of 10-14 days without a bad meal. At 8 wks out no more cheat meals at all!!! I'm probably going to do 2 more of them and then those last 8 wks its time to go to war.

 

[Millard]

Good luck! How many contests have you done prior to this one?

 

[Pericles]

You look good in that picture, but I would up the test to 800 mgs. It will give you the drive you need. Just switch it out for prop at the 3 weeks out mark.

Are you doing any T3, or clen?

I would also eat a bit more, and increase cardio.

Actually being a bit over dieted and over trained at the 2 week mark is good.

Do not train legs for 2 weeks before the show, unless you want them to be smooth. At the 10 day mark, start raising your carbs and eating more fat (steaks, peanut butter). Keep eating more each day.

Also, you need someone besides your self to assess your progress.

Finally, do you have the diuretic formula? It is a formula I used given to me by a pro. Every piece is necessary for it to work. If not, do not mess w/ lasix. You need to use and titrate an aldosteron blcoker about 10- days out, titrate and asses, then a Thiazide, tirate and asses. If you do so properly, you will only use a small amount of Lasix the night before the show.

Look at the recent Olympia competitors. Their legs looked like shit, except for maybe Warren. I looked into it, and diuretics were outlawed in 2001. I have the old formula that all the S ca pros used. The Germans were really crazy, starting diuretics 4 months out.

 

[Demondosage]

You look good in that picture, but I would up the test to 800 mgs. It will give you the drive you need. Just switch it out for prop at the 3 weeks out mark.

Are you doing any T3, or clen?

I would also eat a bit more, and increase cardio.

Actually being a bit over dieted and over trained at the 2 week mark is good.

Do not train legs for 2 weeks before the show, unless you want them to be smooth. At the 10 day mark, start raising your carbs and eating more fat (steaks, peanut butter). Keep eating more each day.

Also, you need someone besides your self to assess your progress.

Finally, do you have the diuretic formula? It is a formula I used given to me by a pro. Every piece is necessary for it to work. If not, do not mess w/ lasix. You need to use and titrate an aldosteron blcoker about 10- days out, titrate and asses, then a Thiazide, tirate and asses. If you do so properly, you will only use a small amount of Lasix the night before the show.

Look at the recent Olympia competitors. Their legs looked like shit, except for maybe Warren. I looked into it, and diuretics were outlawed in 2001. I have the old formula that all the S ca pros used. The Germans were really crazy, starting diuretics 4 months out.

I have enough prop to run 600mg's/wk for 8 wks, and I could add 200mg/wk cyp in the mix if I had to in order to get me to 800mg's wk. I have a fucking arsonal for this one but not sure if I'm going to use it all. Basically I have 6 bottles of winny, 4 bottles of masteron, 5 bottles of tren, enough anavar to run 100 mg's daily for 8 wks, and 5 vials of prop. The more I think about it, the more I'm inclined to keep the tren at 300mg's wk. Here is the new revised cycle plan

wk 8 out; 100mg day var, 500/wk mas, 300 wk/tren, 600wk prop
wk 7; 100mg/day var, 500/wk mas, 300/wk tren, 600 prop
wk6; 100mg/day var, 500/wk mas, 300/wk tren, 600 prop, 300/wk winny
wk5; 100mg/day var, 500/mas, 300 wk/tren, 600 prop, 300 winny
wk4 100mg/day var, 500/mas, 300/tren, 600 prop, 300 wk winny
wk3;100mg/day var, 500 wk/mas, 300/wk tren, 600 prop, 300 wk winny
wk2; 100mg/day var, 500/wk mas, 300/wk tren, 600/wk prop, 300wk winny
wk1;all test dropped at 10 days out,100/day var, 300/wk tren, 500/wk mas, 300 wk/winny

I have dyazides on hand if I need them. The plan was to come in conditioned enough diuretics weren't needed though. I do have enough tren to run 600 mg/wk but I thought it'd be overkill really. Also, I seriously thought about not even using the winny. I think between all that masteron and anavar the winny just wont be necessary. Your thoughts brother?

 

[Demondosage]

3/26

I'm pretty much a walking fucking zombie already, and have yet to start the gear. I think my fucking jaw is gonna rot off from wintergreen dip by the time this one is over with, its all that keeps me sane between meals. My bodyweight is actually 226 lbs, and I've increased the cardio and kept food the same. But I'm leaning out alot, maybe I'm growing into the show? That'd be nice huh? Trying to keep strength up, still using 125's on incline db presses, still able to deadlift 500/5, and squat with 405. In the next week I'm going to lower my weights a bit, dont want to get injured while depleted. My grocery bill is killing me, energy levels are low. I'm getting another cup of black coffee about 2-3pm each day for a boost to get me through the day. Its hard to get sleepy at night, I seem tired all day and then night comes and I just cant fucking sleep!! I'm averaging 5 1/2- 6 hrs a night on sleep. Guess it goes without saying, seems to be this way every show I've done (8 shows since 2001) I have some ephedrine on hand, but I really didnt want to take any fat burners except maybe the last month or so. Trying my damndest to stay very big and full this show. I refuse to use T-3 or T-4 again, the shit straight up rips muscle off my frame. I've already switched over to 4-5 day/wk workouts using Hany's FST-7, and my body is responding extremely well. I think after the past couple years of infrequent low volume HIT lifts, and now switching to this, is really sending my body into a state of growth and volumization. That scale just doesnt want to move, but leaner and leaner I get!!! I thought I would come into the show around 205-210 lbs, but I may be bigger than that this year.My arms are staying right at 18" cold, and 18 3/4" with a pump, and usually arm size goes first for me. Not this time, everything going very well so far. I am thinking about increasing my cardio a little earlier than planned and going to 4 days/wk starting now. Fuck it, if I'm holding the muscle why not?

 

[Demondosage]

4/1/2013

So far so good, leaned out more and definitely noticing a difference from the cardio. I started my gear 5 days ago, since I had enough to run a little past 8 wks. I've decided to keep it simple and do 1cc tren, 1cc prop, and 1cc masteron eod, along with 100mg/day anavar. I might throw in some lower dosed winny the last 4-6 wks depending on how I'm looking, but probably just wont need it. I'm actually doing something different this time around, I am taking this week to fill back out and increase my carbs, then starting to taper down again at 8 wks out, but I feel as though my condition at this point is in good enough timing to ramp up carbs back to 500 grams/day or so for the next week. You see, typically I have always peaked out early, and looked better 10-14 days away from the show, so hopefully my plan allows me to hit it on the money this year. I've had a couple days of higher carbs and I'm looking even tighter and harder from it. I'm going to still keep up with the cardio. The strength has diminished a little, but still not too bad. I squatted with 365/8 the other day with no knee wraps or belt. I can still manage to get the 125's up on incline db presses but where I used to hit around 12 reps, I'm now failing at about 6-8 reps. But I guess keeping of my strength until about 6-8 wk out mark is pretty good. (my plan anyways) Anyways, time to go train....

 

[Demondosage]

4/4/2013

After much consideration I am going to change my plan of attack. And I really think this will work well, I know it will. I'm going to start dropping carbs a little earlier, that way I'm lean enough at 2 wks out I can go back up on them and come in really big and still be hard. I used this week to fill back out and reset my metabolic rate so I can start burning faster again. I really feel like if I drop the carbs down to around 250 grams/day now, then at 10-14 days out I can kick it right back up. At this point I'm really unsure about fat intake, I've taken my fats totally out with exception of lean steak and a couple egg yolks/day, and 3 fish oil caps. If I ramp those carbs back up a couple wks out I believe I'll leave the extra fats out

 

[Demondosage]

4-10-13

ok, now I'm straight up miserable....and hungry- 7.5 wks out

 

[DieYoungStrong]

I enjoy your log man! It's a good read into the mind of the competitive bodybuilder. What you guys endure is crazy!

 

[Demondosage]

This was 2 wks out from my last show around 215 lbs, I'm probably going to be in better condition this time around. Funny thing is, I have only lost about 4 lbs this diet so far, I'm holding at 222 lbs, seems like the scale will not budge no matter what I do. Increase cardio, lower cals and carbs, scale wont move!!! Since this photo was taken (back in 09') I have done alot more as far as feeling the squeeze and actually working the muscle rather than just hoisting the weights. I also do very high reps now, many sets are into the 20's and 30's rep range, focusing on volumizing and pumping as much blood and nutrients as possible into the muscles. This has allowed me to stay much larger and hold a lower bf%. So I'm currently 7.5 wks out, now the changes are coming on much faster.

 

[Pericles]

I have enough prop to run 600mg's/wk for 8 wks, and I could add 200mg/wk cyp in the mix if I had to in order to get me to 800mg's wk. I have a fucking arsonal for this one but not sure if I'm going to use it all. Basically I have 6 bottles of winny, 4 bottles of masteron, 5 bottles of tren, enough anavar to run 100 mg's daily for 8 wks, and 5 vials of prop. The more I think about it, the more I'm inclined to keep the tren at 300mg's wk. Here is the new revised cycle plan

wk 8 out; 100mg day var, 500/wk mas, 300 wk/tren, 600wk prop
wk 7; 100mg/day var, 500/wk mas, 300/wk tren, 600 prop
wk6; 100mg/day var, 500/wk mas, 300/wk tren, 600 prop, 300/wk winny
wk5; 100mg/day var, 500/mas, 300 wk/tren, 600 prop, 300 winny
wk4 100mg/day var, 500/mas, 300/tren, 600 prop, 300 wk winny
wk3;100mg/day var, 500 wk/mas, 300/wk tren, 600 prop, 300 wk winny
wk2; 100mg/day var, 500/wk mas, 300/wk tren, 600/wk prop, 300wk winny
wk1;all test dropped at 10 days out,100/day var, 300/wk tren, 500/wk mas, 300 wk/winny

I have dyazides on hand if I need them. The plan was to come in conditioned enough diuretics weren't needed though. I do have enough tren to run 600 mg/wk but I thought it'd be overkill really. Also, I seriously thought about not even using the winny. I think between all that masteron and anavar the winny just wont be necessary. Your thoughts brother?

No, it does not matter how conditioned you are....you will not come in as sharp w/ no diuretics. How much thiadize do your have? You need to first run 4 days of Spirinolactone titrated up each day and you need someone to view your progress. prior to the Thiadize. You have to stick exactly to the formula...the pros are always trying to push things farther and farther w/ is why many die.

Well, as mentioned, you definitely have a lot of muscle, enough to win not only your class, but the overall (NPC show...nat qualifier?)

However, your prep is similar to the one I used for 11 shows. I won my class at an East Cost show, but I was in for a rude awakening when I got to CA. Didn't even make the night show. However, eventually I won that show. Chris Duffy laid out my prep, "rule #1 in bodybuilding is you must be willing to die, cease metabolism, disappear from the Earth....then and only then, can you begin to think about doing a show." I agreed, I wanted to win so bad I was willing to risk my life.

OK, so Chris is crazy, but I did what he said and it worked. He said to use a base of 1500 mgs of test at the 12 week mark. I used finaplex pellets, primo tabs, Russion D bol and Halotestin. I used 2.5 grams of gear a week, more than double what I used before (the year before I placed 2nd).

I ate 4k calories a day on average. Protein was 300 grams a day, carbs were cycled, 550, 450, 400, 350, 300. Chicken and rice, chicken and rice....I used 8 tablespoons of MCT old a day.

I did 2 hours of cardio a day, every day. If I slacked and only did one, that meant 3 hours the next day. Ran T3, clen (20 tabs a day....I hated that, but I wanted to win.)

As mentioned, I ran the diuretic program that Chris, Flex, and other so Ca pros used. The key is that everything must be in exactly the right place for it to work.

I asked Chris if I should deplete or load, etc. He said no, just be completely dieted down at 10 days out. He said if I did my diuretics right I could eat cookies and ice cream. He also told me that the Germans were the most insane...unbelievable drug use. They considered the Americans as pussies.

 

[Pericles]

This was 2 wks out from my last show around 215 lbs, I'm probably going to be in better condition this time around. Funny thing is, I have only lost about 4 lbs this diet so far, I'm holding at 222 lbs, seems like the scale will not budge no matter what I do. Increase cardio, lower cals and carbs, scale wont move!!! Since this photo was taken (back in 09') I have done alot more as far as feeling the squeeze and actually working the muscle rather than just hoisting the weights. I also do very high reps now, many sets are into the 20's and 30's rep range, focusing on volumizing and pumping as much blood and nutrients as possible into the muscles. This has allowed me to stay much larger and hold a lower bf%. So I'm currently 7.5 wks out, now the changes are coming on much faster.

There was a joke we always had, if your wife/gf leaves you at the 5 week mark, you are on schedule. If she left at 3 weeks, you did not train and diet hard enough. 7 weeks, ahead of schedule.

 

[Pericles]

Also, how much nolva do you have?

 

[DaddyLongShanks]

This was 2 wks out from my last show around 215 lbs, I'm probably going to be in better condition this time around. Funny thing is, I have only lost about 4 lbs this diet so far, I'm holding at 222 lbs, seems like the scale will not budge no matter what I do. Increase cardio, lower cals and carbs, scale wont move!!! Since this photo was taken (back in 09') I have done alot more as far as feeling the squeeze and actually working the muscle rather than just hoisting the weights. I also do very high reps now, many sets are into the 20's and 30's rep range, focusing on volumizing and pumping as much blood and nutrients as possible into the muscles. This has allowed me to stay much larger and hold a lower bf%. So I'm currently 7.5 wks out, now the changes are coming on much faster.

Whats your height?

 

[Dr JIM]

DD
I don't know whom is assisting you with contest preparation at present or previously BUT your on track to be very competitive if not win outright.

But rest assured u won't "have to" be willing to die, use hypermetabolic compounds, or do like the Germans do to WIN!

If u choose to use diuretics do so no earlier than the last week before the show and combine a thiazides diuretic like HCTZ at 25mg QD and Aldactone at 50mg QD the combination "counterbalances" the side effects hypo/hyperkalemia, metabolic acidosis/allalosis and tolerance which occur if used in isolation. PS I'm not German!

Regards
Jim

 

[CensoredBoardsSuck]

If u choose to use diuretics do so no earlier than the last week before the show and combine a thiazides diuretic like HCTZ at 25mg QD and Aldactone at 50mg QD the combination "counterbalances" the side effects hypo/hyperkalemia, metabolic acidosis/allalosis and tolerance which occur if used in isolation. PS I'm not German!

Are you suggesting spiro only for potassium sparing and tolerance or is there a synergistic effect with thiazides or loop diuretics? I ask because I've seen the addition of Aldactone markedly aid in the elimination of fluid in a couple of CHF patients that were refractory to oral Lasix, although it took a couple of weeks to work.

Regarding its use in bodybuilding, I always thought it had antiandrogenic properties and was too weak of a diuretic to be useful pre contest. I find this topic interesting.

 

[Pericles]

Are you suggesting spiro only for potassium sparing and tolerance or is there a synergistic effect with thiazides or loop diuretics? I ask because I've seen the addition of Aldactone markedly aid in the elimination of fluid in a couple of CHF patients that were refractory to oral Lasix, although it took a couple of weeks to work.

Regarding its use in bodybuilding, I always thought it had antiandrogenic properties and was too weak of a diuretic to be useful pre contest. I find this topic interesting.

Yes, is very much synergistic. All the pieces of the puzzle must be exactly in place. Spiro regulates aldosterone levels, aldosterone is the agent by which your body regulates water retention. It is about 5% of the strength of loop diuretics like Lasix). If you take lasix by itself it will RUIN you. Better off not to use any. And yes, spiro is antiandrogenic, but if you are on tren, lots of halotestin, and some aquas test suspension you will be fine (but be careful, you don't want injection sights to show up on game day).

So, here is the formula: 10 days out, start w/ 25 mgs of Spiro, titrate up over 4 days so that you are at 100mgs at day 4. Hold 100mgs steady. Look at how you are responding, and if you look/feel good, progress to thiazides. Very important: do NOT potassium load, as spiro is potassium sparing. just take a balanced vitamin/mineral sup

So, on day 5, start titrating a thiazide, 25 first day, 50, 75,100. Spiro will stay steady at 100mgs. Again. monitor how you feel and look. Also, keep drinking lots of water, gallon and a half a day, all the way up to 5 PM the day before the show You are now 3 days out from show and should be holding little water at this point. The last 2 days, just stay steady at 100/100 spiro/thiazide. Friday evening, the day before the show, take 10 mgs of lasix....later take 10 more....Be very careful, do not increase lasix until the next day...or at all.

Lasix eliminates potassium, but Spiro is p sparring, so they cancel each other out.