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Age:
40
Current Weight:
93.5kg
Height:
178cm
Body Fat %: (if applicable)
15% (ish)
Training Experience:
13 years inconsistently
Cycle Stack:
17 Week Cycle (Comp Duration):
17weeks
350mg Testosterone Enanthate
400mg Masteron Enanthate
Injected three times a week, Mon, Wed & Fri
Week 6 onward - 150mg Trenbolone Enanthate, same frequency as above
AI & PCT :
Arimidex - On hand if required
No PCT, will drop back to cruise dose
Supplements Used:
WPC Protein (any brand)
Z-Mag ZMA by ATP Science
Omega 3 Capsules
Defender Cycle Support by 5% Nutrition
Dialed Carnage by Transparent Supps
Pump Juice by Transparent Supps
Diet Overview:
Aiming to lose body fat and get almost comp prep shredded (
skin)
My diet plan is simple and will contain basically the same foods day in, day out that I enjoy eating, and can be easily adjusted/manipulated if and when required.
I will run a slight calorie deficit, approximately 200-300cals, maintaining at least 2g Protein/kg of body weight, moderate carbs, and relatively low (but healthy) fats.
The focus will primarily be on consumption of whole foods.
Lean meats, whole grains, and plenty of vegetables.
My days will typically start with a combination of oats, frozen blueberries and added protein powder.
Throughout the day I’ll incorporate a protein shake, some rice cakes with almond or peanut butter, and usually a combination of rice, tuna, beetroot, beans and some Nandos XXL sauce for some heat and extra flavour
Later meals are usually chicken breast with rice, majority of time cooked into some sort of curry dish.
Food is always weighed out to ensure accuracy and compliance to daily macro targets.
I always have and still do include protein shakes post-workout (bro science I know but it’s just a thing now lol).
Plenty of water each day, and will be keeping cheat meals to a minimum (potentially 1 every 2 weeks).
Training Schedule:
I train 4 days a week.
High intensity and relatively low volume, focusing on form, mechanical tension and adequate rest between sets.
I split my workouts into 2 x Upper and 2 x Lower Body sessions. This allows me to increase frequency whilst still allowing adequate rest periods between sessions.
Primarily compound movements, aiming for 2 sets either to failure or 1 RIR, with a maximum of 2-3 exercises per muscle group per session.
Post workout I will be aiming for at least 10-15mins LISS cardio (treadmill) and some Ab training twice a week also.
On rest days I stay active with some light , fasted cardio, mainly a walk for roughly 20-30mins.
Goal for the Competition:
Get fkn shredded whilst maintaining existing muscle
Health Status:
Overall I’m in good health with no medical conditions. Bloods will be taken prior, halfway through, and following the competition.
40
Current Weight:
93.5kg
Height:
178cm
Body Fat %: (if applicable)
15% (ish)
Training Experience:
13 years inconsistently
Cycle Stack:
17 Week Cycle (Comp Duration):
17weeks
350mg Testosterone Enanthate
400mg Masteron Enanthate
Injected three times a week, Mon, Wed & Fri
Week 6 onward - 150mg Trenbolone Enanthate, same frequency as above
AI & PCT :
Arimidex - On hand if required
No PCT, will drop back to cruise dose
Supplements Used:
WPC Protein (any brand)
Z-Mag ZMA by ATP Science
Omega 3 Capsules
Defender Cycle Support by 5% Nutrition
Dialed Carnage by Transparent Supps
Pump Juice by Transparent Supps
Diet Overview:
Aiming to lose body fat and get almost comp prep shredded (
skin)My diet plan is simple and will contain basically the same foods day in, day out that I enjoy eating, and can be easily adjusted/manipulated if and when required.
I will run a slight calorie deficit, approximately 200-300cals, maintaining at least 2g Protein/kg of body weight, moderate carbs, and relatively low (but healthy) fats.
The focus will primarily be on consumption of whole foods.
Lean meats, whole grains, and plenty of vegetables.
My days will typically start with a combination of oats, frozen blueberries and added protein powder.
Throughout the day I’ll incorporate a protein shake, some rice cakes with almond or peanut butter, and usually a combination of rice, tuna, beetroot, beans and some Nandos XXL sauce for some heat and extra flavour
Later meals are usually chicken breast with rice, majority of time cooked into some sort of curry dish.
Food is always weighed out to ensure accuracy and compliance to daily macro targets.
I always have and still do include protein shakes post-workout (bro science I know but it’s just a thing now lol).
Plenty of water each day, and will be keeping cheat meals to a minimum (potentially 1 every 2 weeks).
Training Schedule:
I train 4 days a week.
High intensity and relatively low volume, focusing on form, mechanical tension and adequate rest between sets.
I split my workouts into 2 x Upper and 2 x Lower Body sessions. This allows me to increase frequency whilst still allowing adequate rest periods between sessions.
Primarily compound movements, aiming for 2 sets either to failure or 1 RIR, with a maximum of 2-3 exercises per muscle group per session.
Post workout I will be aiming for at least 10-15mins LISS cardio (treadmill) and some Ab training twice a week also.
On rest days I stay active with some light , fasted cardio, mainly a walk for roughly 20-30mins.
Goal for the Competition:
Get fkn shredded whilst maintaining existing muscle
Health Status:
Overall I’m in good health with no medical conditions. Bloods will be taken prior, halfway through, and following the competition.
