Afternoon all, into week 2 of prep (11.5 and 13.5 weeks out now)
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No change to bodyweight in the first week, still 230lbs
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Changes to nutrition were made as well as cardio was implemented. The current setup is as follows:
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30 min fasted cv 3 x per week (Tuesday, Thursday and Saturday), 10k steps everyday
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TD:
3,730kcal
C 500g
F 40g
P 330g
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NTD:
NTD
3530kcal
C 425g
F 52g
P 330g
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No change to PEDs and no introduction of thermogenics yet either.

Hi everyone,
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I am now into my last week of the off-season, Prep starts next Monday the 5th!
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Very exciting, put me 13 & 15 weeks out from my regional and Pro qualifier.
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currently cruising on just 150mg Test-E per week, no changes to food nor cardio still.
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As this is my last off season update before prep gets underway, I figured I’d layout my entire off-season meal plan with the food choices and amounts before it all gets lowered next week. Food hasn’t gone high at all this year, in fact I am still hungry after m5 every day but due to the weight cap worries we haven’t been able to up food. So the following has been my exact meal plan since January…
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Training Day
4,100kcal
P 325
C 595
F 40
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Meal 1 (pre)
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100g Cream of Rice
100g Frozen Raspberries
25g Whey
200g Yoghurt
2g Pink Salt
2 caps GDA
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Intra
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30g carbs
5g EAA’s
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Meal 2 (POST)
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140g coco pops
50g whey
1 bagel
2 squares bars
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Meal 3
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250g Chicken
120g Sushi Rice
100g Pineapple
50g Brocoli
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Meal 4
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250g Chicken
120g Sushi Rice
100g Pineapple
50g Brocoli
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Meal 5
(either blended and drank or when I’m hungry I make it into a meal and eat it)
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60g Oats
50g Maltodextrin
200ml egg whites
1.5 scoops whey
10g 90% Dark Chocolate
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Non-Training Day
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3,700kcal
P 325g
C 475g
F 50g
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Meal 1
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100g Cream of Rice
25g Whey
200g Yoghurt
30g 90% Dark chocolate
2 squares bars
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Meal 2
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85g coco pops
50g whey
1 bagel
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Meal 3
250g Chicken
120g Sushi Rice
100g Pineapple
50g Brocoli
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Meal 4
250g Chicken
120g Sushi Rice
100g Pineapple
50g Brocoli
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Meal 5
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60g Oats
200ml egg whites
1.5 scoops whey
10g Olive oil