my prep for UKBFF Portsmouth. - UK-Muscle Body Building Community

pgr13 · 18-02-2007, 07:41 PM

About me:
My first show was one year ago in Portsmouth. I was 4th out of around 15 first-timers. This time i will do under 70kg category.

My weight now around 68kg.

I hope more experience people in here will advice me on all this.

diet:

4g bcaa+5g glutamine
0.5h-1h cardio-stepper

meal 1
100g oats
5 eggs whites
2 eggs yolk
+ multivitamin

meal 2,3,4
chicken breast
brow rice
salad
+ with 2 an 4 meal:
2g omega3
bee pollen
6g amnio acid

meal 5
4g bcaa
-training-
brown rice+honey
whey isolate

meal 6
tuna
+
zma
5g glutamine

summary:
carbs 250g
protein 180g
fats im not sure how many i should have??

gear:

12 weeks before show
EQUIPOISE 400mg/week
dbol 10mg ED
-replace eq and dbol with this form 5th of March:
4 weeks b4 show
TRENABOL 75mg EOD
Winstrol oral 50mg ED
I will replace Winstrol 1 week b4 show with:
PROVIRON 200mg ED

fat burners:
-now ECA stack
-4 weeks b4 show clean/t3 stack.

training:

Sunday: Quads, hams, calves
Mon: Chest, Delts
Wed: Back, Traps
Friday: Arms, forearms

Abs: Sunday, Wensday.
Cardio: Mon-Fri morning.

pgr13 · 18-02-2007, 07:47 PM

this is pic taken 4 days b4 my first comp April 2006.

Borris · 18-02-2007, 07:57 PM

wow, u look good. whats your age mate?

Borris · 18-02-2007, 07:58 PM

i would personaly up the protein a little bit, and do u not eat veg?

crazycacti · 18-02-2007, 08:00 PM

in a bit of a rush here - but i have noticed two things....

- you'll need a lot more protein imo, at least 300g - you need this more than ever when dieting to prevent wating hard earned muscle. Have you thought about cycling your carbs?

- test, there doesn't seem to be any in your gear usage... any reason? IMO this is a must have, not only in every cycle but esp again when dieting

pgr13 · 18-02-2007, 08:11 PM

I will add some more info about me:

Im training for couple of years now but started gear last year b4 first show.
The pic above is only on Winstol and ephedrine.

Next cycle was EQ and Winstrol for my second show( c second pic).

This Winter was Test. And now is this show is on my mind.

Borris-->
im 25y old mate.
there is salad 3times per day and im having one piece of fruit ED.

crazycacti-->
i will up my protein with WPI. is that ok?

i will have tren with is as much powerful as test and dont keep water and fat.

**Pscarb** · 18-02-2007, 08:25 PM

ok hold on before you all start throwing advice at this guy.....

first off welcome to the board mate....

your protein should be 1.5g per lb of body weight which for you should be 225g 300g is way to much for you...

your diet....
i would reduce the cardio to 45min each session

i would like to know the amounts of rice and chicken you are using in your meals 2/3/4/5
in meal 5 post workout i would drop the brown rice and use a powdered carb source like maltadextrin.
i would also look at maybe using carb cycling this will allow you to eat more carbs whilst still dropping the fat....although a recent picture will help us advice you better on this...

you need to add some test to your cycle my self and others prefer Test Enthanate over other types this far out from a show then at the 6 week mark swap your gear over to the faster types like Tren, Test Prop and Winny you can run this all the way in to 5 - 7 days from the show.

it is a good idea to use Proviron the week before the show this will help with hardness but i would also use Nolvadex at 40mg ed from now until show day to help with water retention and hardness.

how are you running your Clen and T3??

this is probably as much as i can help you with without seeing a picture of you now, but i do believe that you are under eating and will lose muscle using the diet you have written down here....

**Pscarb** · 18-02-2007, 08:28 PM

Quote:

Originally Posted by pgr13

i will have tren with is as much powerful as test and don't keep water and fat.

two completely different compounds mate and you still need test in your cycle whoever told you test will increase the amount of fat you hold is an idiot in fact testosterone has a direct link to the amount of fat you burn....

pgr13 · 18-02-2007, 08:39 PM

Pscarb-->
in meal 2,3,4 i have above 100g of chicken to get 30g of protein.

rice is about 50-70g of raw rice per meal.

im on EQ and dbol now.
i will have new gear 4 or 5 weeks b4 show. and it will be:
TRENABOL
Winstrol oral
PROVIRON
clean
t3.
do you recon i should add test to it?

if no:
do i need to have Nolvadex if wont have any test.

im taking 50mcg T3 Per Day
and 80-120 Clenbuterol Per day

i will have new pic taken next week.

clarkey · 18-02-2007, 08:41 PM

Paul...why would you not take Winstol the last week before a show and cut it off 5/7 days before. Sorry if im sounding stupid mate you have given me alot of sound advice recently and im currently using winstrol 50mg every other day before my show.

pgr13 · 18-02-2007, 08:53 PM

im looking like that now.

**Pscarb** · 18-02-2007, 09:16 PM

Quote:

Originally Posted by pgr13

Pscarb-->
in meal 2,3,4 i have above 100g of chicken to get 30g of protein.
ok you need to up your total protein amount to around 225g per day so up the 100g of chicken to say 150g per meal

rice is about 50-70g of raw rice per meal.
this will give you around 40-50g per meal...

im on EQ and dbol now.
i will have new gear 4 or 5 weeks b4 show. and it will be:
TRENABOL
Winstrol oral
PROVIRON
clean
t3.
do you recon i should add test to it?
as i said in my original post you need to use Test all the way through your diet the amount of water you hold on test is relative to your diet seeing as you are eating clean and restricting your cals then water should be at a minamum so i would add 500mg of test enthante per week and drop the D/bol
i would then switch over to Winny
Test Prop
Tren Acetate
at the 4-6 week mark....

if no:
do i need to have Nolvadex if wont have any test.

im taking 50mcg T3 Per Day
and 80-120 Clenbuterol Per day
if you are starting these at the 4 week mark how do you know what you need to start on now ??

i will have new pic taken next week.

**Pscarb** · 18-02-2007, 09:17 PM

Quote:

Originally Posted by clarkey

Paul...why would you not take Winstol the last week before a show and cut it off 5/7 days before. Sorry if im sounding stupid mate you have given me alot of sound advice recently and im currently using winstrol 50mg every other day before my show.

you do not have to stop winny before a show in fact i use it all the way in but i don't know how it will effect this guy as i have never seen him compete so i air on the side of caution....just as a side note you do need to stop clen and ECA a week out as this effects the carb up process...

clarkey · 18-02-2007, 09:22 PM

Thanks Paul. This guy is 6 weeks out from Portsmouth today, would you advise still to be using test? ive just switched to primobolian would you still ust the test as well?

Borris · 18-02-2007, 09:58 PM

nice lats dude

18-02-2007, 07:41 PM	#1 (permalink)
pgr13 Shenko Join Date: Dec 2005 Location: Guildford, Surrey Posts: 23	my prep for UKBFF Portsmouth. About me: My first show was one year ago in Portsmouth. I was 4th out of around 15 first-timers. This time i will do under 70kg category. My weight now around 68kg. I hope more experience people in here will advice me on all this. diet: 4g bcaa+5g glutamine 0.5h-1h cardio-stepper meal 1 100g oats 5 eggs whites 2 eggs yolk + multivitamin meal 2,3,4 chicken breast brow rice salad + with 2 an 4 meal: 2g omega3 bee pollen 6g amnio acid meal 5 4g bcaa -training- brown rice+honey whey isolate meal 6 tuna + zma 5g glutamine summary: carbs 250g protein 180g fats im not sure how many i should have?? gear: 12 weeks before show EQUIPOISE 400mg/week dbol 10mg ED -replace eq and dbol with this form 5th of March: 4 weeks b4 show TRENABOL 75mg EOD Winstrol oral 50mg ED I will replace Winstrol 1 week b4 show with: PROVIRON 200mg ED fat burners: -now ECA stack -4 weeks b4 show clean/t3 stack. training: Sunday: Quads, hams, calves Mon: Chest, Delts Wed: Back, Traps Friday: Arms, forearms Abs: Sunday, Wensday. Cardio: Mon-Fri morning.

18-02-2007, 07:57 PM	#3 (permalink)
Borris ★☆★★☆ Join Date: Oct 2006 Posts: 609	Re: my prep for UKBFF Portsmouth. wow, u look good. whats your age mate?

18-02-2007, 07:58 PM	#4 (permalink)
Borris ★☆★★☆ Join Date: Oct 2006 Posts: 609	Re: my prep for UKBFF Portsmouth. i would personaly up the protein a little bit, and do u not eat veg?

18-02-2007, 08:00 PM	#5 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Re: my prep for UKBFF Portsmouth. in a bit of a rush here - but i have noticed two things.... - you'll need a lot more protein imo, at least 300g - you need this more than ever when dieting to prevent wating hard earned muscle. Have you thought about cycling your carbs? - test, there doesn't seem to be any in your gear usage... any reason? IMO this is a must have, not only in every cycle but esp again when dieting __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

18-02-2007, 08:25 PM	#7 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: my prep for UKBFF Portsmouth. ok hold on before you all start throwing advice at this guy..... first off welcome to the board mate.... your protein should be 1.5g per lb of body weight which for you should be 225g 300g is way to much for you... your diet.... i would reduce the cardio to 45min each session i would like to know the amounts of rice and chicken you are using in your meals 2/3/4/5 in meal 5 post workout i would drop the brown rice and use a powdered carb source like maltadextrin. i would also look at maybe using carb cycling this will allow you to eat more carbs whilst still dropping the fat....although a recent picture will help us advice you better on this... you need to add some test to your cycle my self and others prefer Test Enthanate over other types this far out from a show then at the 6 week mark swap your gear over to the faster types like Tren, Test Prop and Winny you can run this all the way in to 5 - 7 days from the show. it is a good idea to use Proviron the week before the show this will help with hardness but i would also use Nolvadex at 40mg ed from now until show day to help with water retention and hardness. how are you running your Clen and T3?? this is probably as much as i can help you with without seeing a picture of you now, but i do believe that you are under eating and will lose muscle using the diet you have written down here.... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage Last edited by Pscarb; 18-02-2007 at 08:29 PM.

18-02-2007, 08:39 PM	#9 (permalink)
pgr13 Shenko Join Date: Dec 2005 Location: Guildford, Surrey Posts: 23	Re: my prep for UKBFF Portsmouth. Pscarb--> in meal 2,3,4 i have above 100g of chicken to get 30g of protein. rice is about 50-70g of raw rice per meal. im on EQ and dbol now. i will have new gear 4 or 5 weeks b4 show. and it will be: TRENABOL Winstrol oral PROVIRON clean t3. *do you recon i should add test to it?* if no: do i need to have Nolvadex if wont have any test. im taking 50mcg T3 Per Day and 80-120 Clenbuterol Per day i will have new pic taken next week.

18-02-2007, 08:41 PM	#10 (permalink)
clarkey Cardio King... Join Date: Feb 2007 Location: Nottingham Posts: 412	Re: my prep for UKBFF Portsmouth. Paul...why would you not take Winstol the last week before a show and cut it off 5/7 days before. Sorry if im sounding stupid mate you have given me alot of sound advice recently and im currently using winstrol 50mg every other day before my show.

18-02-2007, 09:22 PM	#14 (permalink)
clarkey Cardio King... Join Date: Feb 2007 Location: Nottingham Posts: 412	Re: my prep for UKBFF Portsmouth. Thanks Paul. This guy is 6 weeks out from Portsmouth today, would you advise still to be using test? ive just switched to primobolian would you still ust the test as well?

18-02-2007, 09:58 PM	#15 (permalink)
Borris ★☆★★☆ Join Date: Oct 2006 Posts: 609	Re: my prep for UKBFF Portsmouth. nice lats dude

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