-make it 2 whole eggs meal 1
- meal 1 swap oats to 120g cor / add 3 rice cakes 30g jam
-take 5iu insulin with meal 1
-add 1 large muffin / cookie to pre meal
-take 6iu insulin with pre meal
-add 50g carbs intra
-add 1 bagel / 30t jam to 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
Training day
30 minutes fasted / 10 mins post stairs no post cardio on quad day
Rest day
30 mins fasted / 30 mins evening
Cycle
500mg test E
300mg mast e
100mg Tren A
40mcg Clen daily
25mcg t3 / 100mcg t4
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 that’s phase 1 of prep wrapped up (week 19 through to 12 weeks out) – now things are starting to feel a little more real
The body has responded very well, not a huge drop of weight with the re introduction of anabolics after a long period ‘off’ or just on testosterone – now down to 215lb (for reference bodyweight was 185lb on stage 2021) so we are hoping for 8-10lb of tissue which would be very nice on my frame – but a long way to go until we are at that point so right now it’s just focussing on nailing condition and holding the fullness at every step of the way
I’ll drop my current set up below, but food hasn’t come down a great deal at all in the scheme of things – yet we have introduced fat burners, pushed cardio higher and used those as our two primary drivers for fat loss
For me I like it this way – I feel I can grow with this amount of food and re introduction of anabolics and this is exactly how I’ve ‘grown into prep before’ – it is person dependant and I wouldn’t do this with everyone but my body doesn’t flatten much at all with high cardio like most would
Overall very happy with the visuals now – still a long way to go but it’s the best I’ve ever been (heaviest and leanest) at this point out so improvements have been made – now it’s just a waiting game to find out by how much!
-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!
April is here – so officially on countdown until prep starts in May! First show has been decided which I am very excited about – The Binous Classic in Dubai (and in typical Dubai style the biggest prize funds in amateur bodybuilding with 50,000 AED to the overall winner). I can’t lie I’ll have zero expectation on that one as if anyone has trained in Binous – you will that there’s something in the water with these Middle East genetics 😅
So with that said it’s into the final 4 weeks of Offseason and Sas is pushing me hard with food and training – minimal drugs right now (300 test / 300 NPP) but I feel I am growing very well from the level food is at.
We are trialing high days in this final phase of offseason which are 2x per week (noted below in line with my training split which fall after rest days and on the areas I’m trying to bring up)
This is helping me massively – as the two spikes of calories per week is giving me the ability to still be in a surplus across the week, yet I don’t have to have food as high every single day which is hugely beneficial for me when appetite is my downfall
On these day the macros will include a offplan meal (Sushi or Five Guys on Deliveroo is my absolutely go to)🤣 – along with insulin with m1 / pre / post (no insulin on other days)
If you refer to my Instagram post dated 01:04:23 you’ll see a run down of what the high days look like!
Current set up below for transparency:
Current Macros
High Day x2 weekly
6,200 calories / 350P / 900c / 150f
Training Day
4,200 calories / 300P / 600c / 60f
NTD
3,520 calories / 300P / 400c / 80f
Sunday – Chest / Triceps – HIGH DAY
Monday – Back / Biceps
Tuesday – Hamstrings / Glutes
Wednesday – Rest
Thursday – Shoulders / Arms – HIGH DAY
Friday – Quads
Saturday – Rest
Drugs
300mg test / 300 NPP weekly
Insulin on high days only
100mcg T4 daily
No GH until prep now
Diet set up
all foods raw / uncooked weight
Training day
1- 1 whole egg, 150ml whites, 40g whey, 80g oats, 80g berries 1 banana
2- pre- 200g chicken, 100g jasmine rice, 5g coconut oil, 2x rice cakes / 15g almond butter
Intra- 20g eaa, 5g creat, 10g glutamine
3- post 60g whe iso , 100g cream of rice
4- 200g chicken, 200g sweet potato
5- 200g lean steak, green veg
6- 1 whole egg, 150g egg white, 100g chicken
Rest day
1- 1 whole egg, 150ml whites, 40g whey, 80g oats , 80g berries
2- 200g chicken, 60g jasmine rice
3- 200g chicken, 60g jasmine rice
4- 200g lean steak, 200g sweet potato
5- 200g salmon, greens
6- 1 whole egg, 150g egg white, 100g chicken
High day / One day pw / chest day
-make it 2 whole eggs meal 1
- meal 1 swap oats to 120g cor / add 3 rice cakes 30g jam
-take 5iu insulin with meal 1
-add 1 large muffin / cookie to pre meal
-take 6iu insulin with pre meal
-add 50g carbs intra
-add 1 bagel / 30t jam to 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
Training day
30 minutes fasted / 10 mins post stairs
no post cardio on quad day
Rest day
30 mins fasted / 30 mins evening
Cycle
500mg test E
300mg mast e
100mg Tren A
40mcg Clen daily
25mcg t3 / 100mcg t4
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 that’s phase 1 of prep wrapped up (week 19 through to 12 weeks out) – now things are starting to feel a little more real
The body has responded very well, not a huge drop of weight with the re introduction of anabolics after a long period ‘off’ or just on testosterone – now down to 215lb (for reference bodyweight was 185lb on stage 2021) so we are hoping for 8-10lb of tissue which would be very nice on my frame – but a long way to go until we are at that point so right now it’s just focussing on nailing condition and holding the fullness at every step of the way
I’ll drop my current set up below, but food hasn’t come down a great deal at all in the scheme of things – yet we have introduced fat burners, pushed cardio higher and used those as our two primary drivers for fat loss
For me I like it this way – I feel I can grow with this amount of food and re introduction of anabolics and this is exactly how I’ve ‘grown into prep before’ – it is person dependant and I wouldn’t do this with everyone but my body doesn’t flatten much at all with high cardio like most would
Overall very happy with the visuals now – still a long way to go but it’s the best I’ve ever been (heaviest and leanest) at this point out so improvements have been made – now it’s just a waiting game to find out by how much!
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!
April is here – so officially on countdown until prep starts in May! First show has been decided which I am very excited about – The Binous Classic in Dubai (and in typical Dubai style the biggest prize funds in amateur bodybuilding with 50,000 AED to the overall winner). I can’t lie I’ll have zero expectation on that one as if anyone has trained in Binous – you will that there’s something in the water with these Middle East genetics 😅
So with that said it’s into the final 4 weeks of Offseason and Sas is pushing me hard with food and training – minimal drugs right now (300 test / 300 NPP) but I feel I am growing very well from the level food is at.
We are trialing high days in this final phase of offseason which are 2x per week (noted below in line with my training split which fall after rest days and on the areas I’m trying to bring up)
This is helping me massively – as the two spikes of calories per week is giving me the ability to still be in a surplus across the week, yet I don’t have to have food as high every single day which is hugely beneficial for me when appetite is my downfall
On these day the macros will include a offplan meal (Sushi or Five Guys on Deliveroo is my absolutely go to)🤣 – along with insulin with m1 / pre / post (no insulin on other days)
If you refer to my Instagram post dated 01:04:23 you’ll see a run down of what the high days look like!
Current set up below for transparency:
Current Macros
High Day x2 weekly
6,200 calories / 350P / 900c / 150f
Training Day
4,200 calories / 300P / 600c / 60f
NTD
3,520 calories / 300P / 400c / 80f
Sunday – Chest / Triceps – HIGH DAY
Monday – Back / Biceps
Tuesday – Hamstrings / Glutes
Wednesday – Rest
Thursday – Shoulders / Arms – HIGH DAY
Friday – Quads
Saturday – Rest
Drugs
300mg test / 300 NPP weekly
Insulin on high days only
100mcg T4 daily
No GH until prep now