My contest prep diary

Hi everyone, I'm new to the forum but not new to gymming and nutrition. However it has taken my a while before getting to the point where I'm 100% focused on standing on the IFBB stage for the first time. So I guess I thought I might create this little diary to chronicle my progress and you're welcome to comment as I go, perhaps it helps someone out and I might learn a couple of things along the way.

A little about me:

Age: 31
Height: 1.88m
Weight: 108kg
Body Fat: 6.39% as of 31/01/2015. Calipre tested by my trainer (I trust his experience)
Training pattern: 6 days a week, 1 x weight session @ 45 min, 2 x 40 min cardio

My current diet (weights are cooked weights):

Meal 1 4:30
6 to 8 egg whites (or 200ml egg whites)
2 scoops whey
1 serving BCAA's
10g Glutamine
40mcg Clen
1 Kessar or nolvadex
1 Tertroxin

Meal 2 7:30
75g Oats
6 egg whites
Multivitamin
1000mg VitC
2 CLA
1 serving omega oils

Meal 3. 10:00
250g chicken
100g boiled potato
150g broccoli

Meal 4. 13:00
250g chicken
150g basmati rice
2 serving CLA
1 serving omega oils
1 Tertroxin
1 clen

Meal 5. 16:00
250g chicken
200g Brocolli

Meal 6. 19:00
250g steak / Salmon
200g baby marows or green beans
50g avo (only if not having salmon)

Meal 7. 21:00
5 egg white ommelette / 200ml egg whites
30 g raw almonds

Before bed:
10g BCAA
10g Glutamine
1 Tertroxin
5 drops Letrozole
2 Cla
1 Omega oils
1 multivitamins

POST WORKOUT
BCAA's
5g Glutamine


I'll add my current cycle a bit later this evening or tomorrow, I can't remember the exact concentration of each of the items. The food was also tweaked to have less starches in to, so for those that are interested in the diet I started with on the 5th of Jan I will post that too. With more carbs than what's in this current version I managed to drop from 8.3% (yes, blame December break) to the 6.39% in a month while keeping my weight constant (well, started at 110kg and lost 2k in the last week now).

Subscribed, Will be following your progress.

Good Luck on the stage Man.

Please post more on your diets if you can, sounds as if you know your shit. Always keen to learn.

Razorblade88 wrote: Subscribed, Will be following your progress.

Good Luck on the stage Man.

Please post more on your diets if you can, sounds as if you know your shit. Always keen to learn.

Thanks man. I value knowledge and detail. I studied engineering (and now studying law) so I like to be as thorough and as technically correct as possible. I'm also hoping to learn from all the other guys though. A person must never think there isn't something else to still learn.

I do have a question so long for the guys that might have tried it before. I've been looking at the fat furnace product and have been reading through the recent thread, but perhaps you can tell me if it would be good to take this in my contest prep considering that I'm already taking the T3 and clen.

I have never used Clen, T3 or FFF. So im the wrong one to give you advise on that. But I do know that the Clen/Yohm stack does not go with FFF as it contains Yohimbine already and caffeine. But im sure the mods will give you some info on that.

I don't do sugars or alcohol or junk foods, so have never needed more than my diet to drop my bf (I know your competition prep is different all together.)
For me, Gaining weight without adding fat to my frame is a different story.

Some photos?

Also Subscribed

Welcome Bud

Looking forward to this topic.

All the best

Hudlim031 wrote: Some photos?

Also Subscribed

I'm still pretty shy hehe. I keep wondering if I'll ever feel like I'm looking like I belong on stage. It seems like it's a common thing though to doubt yourself. I'll try take some shots when I get some self tan to start experimenting with. My pale self doesn't help with showing definition.

Welcome. Going to be a good journey I'm sure.

Interested in your use of Kessar (Tamoxifen). Wouldn't Aromasin (Exemestane) be better?

Cyclo wrote: Welcome. Going to be a good journey I'm sure.

Interested in your use of Kessar (Tamoxifen). Wouldn't Aromasin (Exemestane) be better?

Which one is more expensive? I guess for that one you can really take anything as long as you're managing your water retention. It's still early in the contest prep (week 5) so I don't need to kill all the water retention yet. Soon things will get more strict though.

Exemestane is more expensive but it is a far superior.

Check the following thread:

www.anabolicsteroids.co.za/forum/4-cycle...cycle-support#166295

OK, here are the details of my cycle for week 1 to 5 (I'm in week 5 currently)

PGW test enan 300 - 2ml / week
PGW masteron 150 - 2ml / week
PGW deca 350 - 2ml / week
PGW test prop 100 - 2ml / week
Anapolin - 1 tab each day for 20 days from beginning

Welcome bud

Just interested

Test prop at 2ml per week? Whats your pinning schedule as I take EOD shots of prop at the least
Anapolin, should be a morning and evening cap to keep blood plasma stable, about 100mg daily?

FIllet wrote: Welcome bud

Just interested

Test prop at 2ml per week? Whats your pinning schedule as I take EOD shots of prop at the least
Anapolin, should be a morning and evening cap to keep blood plasma stable, about 100mg daily?

I pin twice a week. So Sunday and Wednesday evenings for me.

Here's a quick pic so far. I'm really struggling to get photos taken where the shape and definition don't fade away. Any tips on good photo taking for this kind of thing?

Looking good Bud nice traps.
You need to find someone else to do your assessments though, your no where near 6% yet more like 12. Look at Fakeys thread that's just over 6% and he's almost stage ready in those pics.

Rhino wrote: Looking good Bud nice traps.
You need to find someone else to do your assessments though, your no where near 6% yet more like 12. Look at Fakeys thread that's just over 6% and he's almost stage ready in those pics.

I asked my trainer and he said that thickness of the skin caused by bad diet in the off season hides your definition even if you're low body fat, hence he warns of eating dairy. As my skin gets paper thin closer to comp it'll suddenly show all the lines. Also, everyone looks different at different percentages. I also think it's important to stick with one person measuring as everyone will pinch your skin differently but as long as it's pinched by that one person the same then you can tell if you're heading in the right direction, regardless of what the actual number is. I took another photo this morning under different lighting conditions.

I got delivery of a few goodies recently. Tonight I pinned my first melanotan so let's see how that goes. Followed a calculator saying a light tan loading phase should be 0.03 mg for my weight twice daily. Does that sound right? I've only shot the one shot now and perhaps I'll not do the twice daily yet and build up to it, but I'll see how I feel in the morning.

I also got some zetofen to up regulate my receptors which my trainer suggested I take 5ml each evening, and then also I got my fat furnace fifteen which I'll start in the morning and replace my clen with it for now. I'm excited to see what the melanotan and the fff do

I also started on some new gear on Sunday: test prop, test enan, primobolan, equipoise, anavar and winstrol. I'll document the specifics tomorrow morning as well.

On another note, I hate fish and broccoli. Worst diet food ever.

It wouldn't count as contest prep if the food didn't get bland quickly :lol:

You have allergix or an equivalent for the
tan?

ian_stagib wrote:

Rhino wrote: Looking good Bud nice traps.
You need to find someone else to do your assessments though, your no where near 6% yet more like 12. Look at Fakeys thread that's just over 6% and he's almost stage ready in those pics.

I asked my trainer and he said that thickness of the skin caused by bad diet in the off season hides your definition even if you're low body fat, hence he warns of eating dairy. As my skin gets paper thin closer to comp it'll suddenly show all the lines. Also, everyone looks different at different percentages. I also think it's important to stick with one person measuring as everyone will pinch your skin differently but as long as it's pinched by that one person the same then you can tell if you're heading in the right direction, regardless of what the actual number is. I took another photo this morning under different lighting conditions.

Looking good but far from 6%. I agree with Rhino. About 12%

Have you got a picture of your back Bro?

Dropping that last few percent prior to comp will be a breeze...

Mason Might wrote: Have you got a picture of your back Bro?

Dropping that last few percent prior to comp will be a breeze...

I'll try take one soon. I'm being a bit disheartened by the comments on the body fat though. If I told you where u was training I know you guys would know and respect their experience, especially since the one guy is an ifbb pro and his partner has also don't need well at s.a's regularly and they've trained a lot of people to the stage. So I'm not quite sure what to make of the measurements now.

It not an attack Bud so don't get disheartened. There are A lot of people on this site from Pros to Doctors so people coming here want honest feed back and that's what we give.
If your working your diet on a fictitious BF your over estimating your LBM so you may be over eating or even introducing fat burners to early when a diet will easily get you down to 8-%

I thought you may have been feeling disheartened about that which is why I made the point that it will be a breeze.

You are well on your way so keep pushing bud!

Rhino wrote: It not an attack Bud so don't get disheartened. There are A lot of people on this site from Pros to Doctors so people coming here want honest feed back and that's what we give.
If your working your diet on a fictitious BF your over estimating your LBM so you may be over eating or even introducing fat burners to early when a diet will easily get you down to 8-%

I get that it's not an attack, don't worry. It's more to do with knowing that this ship has sailed and I need to trust my trainer implicitly. I can't just change things up halfway through contest prep, so whatever happens now I need to believe he knows what he's doing with me. Not being sure about the measurements just makes a person's faith wobble a bit. But as I said, that ship has sailed and I need to follow the diet and gear regimen to the T now. I can experiment after comp again.