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!