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ankur · 10-02-2005, 10:06 AM

Hi conan!

this was my first big comp. Competing since an year. Working out since last five years.diet and exercise is fairly simple. for my 80 kg weight, I eat 160 grams protein composed of protein powders, eggs, chiken, and soya. Exercise five times a week, special emphasis on legs.no cardio. High carbs, but avoid sugary and starchy foods. Low fat. No steroids while gaining. Transition to cutting begins with gradually increasing no. of exercises and putting in cardio, first thrice a week and slowly increase. Not more than half an hour cardio. Put in a light fat burner first like ripped fast from universal. Two months before comp, start clenbuterol, stop fat burner. Increase protein, cut fats (except essential fat capsules, such as fish capsules). I never cut carbo completely, cos my muscle shrinks then. Nothing special for upper bod, it takes care of itself.

But very rigorous routine for thighs, basically throw in every thigh exercise and do lots of high rep supersetting, such as lunges with hack squats etc. two weeks before, 1000 reps leg extension(light weight) followed by 500 free squats everyday. Leave legs 4 days before comp. Only winstrol and andriol while cutting.

10-02-2005, 10:06 AM	#11 (permalink)
ankur Newbie Trainer Join Date: Feb 2005 Location: new delhi, india Posts: 15	Hi conan! this was my first big comp. Competing since an year. Working out since last five years.diet and exercise is fairly simple. for my 80 kg weight, I eat 160 grams protein composed of protein powders, eggs, chiken, and soya. Exercise five times a week, special emphasis on legs.no cardio. High carbs, but avoid sugary and starchy foods. Low fat. No steroids while gaining. Transition to cutting begins with gradually increasing no. of exercises and putting in cardio, first thrice a week and slowly increase. Not more than half an hour cardio. Put in a light fat burner first like ripped fast from universal. Two months before comp, start clenbuterol, stop fat burner. Increase protein, cut fats (except essential fat capsules, such as fish capsules). I never cut carbo completely, cos my muscle shrinks then. Nothing special for upper bod, it takes care of itself. But very rigorous routine for thighs, basically throw in every thigh exercise and do lots of high rep supersetting, such as lunges with hack squats etc. two weeks before, 1000 reps leg extension(light weight) followed by 500 free squats everyday. Leave legs 4 days before comp. Only winstrol and andriol while cutting.