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Stats: 5'8", 215lbs 6 years of lifting, 2 years of Powerlifting.
Picture is 5 weeks old, but it's pretty much what I still look like so won't take a new until I notice changes; same weight as well.
Goal is to get 198lbs before my competition. Even less if possible without strength loss.
Squat: 625
Bench 510
Dead-lift 650
These are in gym PR's.
I'm hoping to get as close to a 2000lb total as possible before this year is over.
Diet is the same almost everyday, laid out like this:
Meal 1:
1/2 Cup Egg Whites
1/2 Cup Turkey Sausage
1 Whole Egg
1 Slice Mozeralla Cheese
1 Yogurt
1/2 Cup Fairlife Milk
Meal 2:
8oz Steak
1 Cup White Rice
Meal 3:
1 Yogurt
1 Banana
Meal 4:
8oz Steak
1 Cup White Rice
Meal 5(Pre-Workout):
3 Cups Rice Krispies
1 1/2 Cup Milk
Meal 6:
1 Yogurt
1 Banana
2700 Calories Total
80 Fats, 260 Carbs, 240 Protein
This has me losing 1lb of fat per week based off maintenance calories at 3000.
On days I don't train I'll either replace a steak with a white meat, or I'll not do as many carbs on Meal 5.
This makes it easy to adjust calories without really doing anything.
Milk is Fairlife 2% in which I add a Probiotic too before I drink it. I use it as a seed culture and pour the probiotic capsule in the milk and let it sit out for 10 hours so the bacteria can grow.
Yogurt is Yoplait Greek 100. Almost every flavor is 11 Carbs and 14 Protein. I round when I do my diets. So I do 10 Carbs, 15 Protein. This keeps from over-thinking anything and makes it very simple to do everything in my head.
Simplicity is the goal. Being too meticulous will burn out most individuals. And quite simply, it's unnecessary. If an extra 100 calories breaks your diet, you're in trouble.
Sunday is Bench day, so I'll report back on that whenever I get to it later.
For the curious, yes I love dairy products. I refuse to remove them from my diet and I write them into all of the diets I write for others if their digestive system is healthy. If not, I add a lot of fermented foods until I think they're able to digest it well, then I add it.
https://www.yoplait.com/product/greek-100-apple-pie
This is for health and strength. In no way is the a pre-bodybuilding contest diet. I'm shooting for 8-12% bodyfat. Any lower requires starving yourself and quite simply, isn't healthy.
Oh, almost for the cycle.
200mg Cypionate, 600mg Tren Enanthate. Split into 2 shots a week. Exemestane E3D 12.5, any more and my joints don't agree with me. Not sensitive to Estrogen or Prolactin.
I'm almost into my 3rd week. So I figured know would be a good time to start up the log.
I may be looking into adding Proviron. I get really bad anxiety on Tren and some mild form of depression. Cortisol and stress need to be removed quickly so I'm hoping it works.
Picture is 5 weeks old, but it's pretty much what I still look like so won't take a new until I notice changes; same weight as well.
Goal is to get 198lbs before my competition. Even less if possible without strength loss.
Squat: 625
Bench 510
Dead-lift 650
These are in gym PR's.
I'm hoping to get as close to a 2000lb total as possible before this year is over.
Diet is the same almost everyday, laid out like this:
Meal 1:
1/2 Cup Egg Whites
1/2 Cup Turkey Sausage
1 Whole Egg
1 Slice Mozeralla Cheese
1 Yogurt
1/2 Cup Fairlife Milk
Meal 2:
8oz Steak
1 Cup White Rice
Meal 3:
1 Yogurt
1 Banana
Meal 4:
8oz Steak
1 Cup White Rice
Meal 5(Pre-Workout):
3 Cups Rice Krispies
1 1/2 Cup Milk
Meal 6:
1 Yogurt
1 Banana
2700 Calories Total
80 Fats, 260 Carbs, 240 Protein
This has me losing 1lb of fat per week based off maintenance calories at 3000.
On days I don't train I'll either replace a steak with a white meat, or I'll not do as many carbs on Meal 5.
This makes it easy to adjust calories without really doing anything.
Milk is Fairlife 2% in which I add a Probiotic too before I drink it. I use it as a seed culture and pour the probiotic capsule in the milk and let it sit out for 10 hours so the bacteria can grow.
Yogurt is Yoplait Greek 100. Almost every flavor is 11 Carbs and 14 Protein. I round when I do my diets. So I do 10 Carbs, 15 Protein. This keeps from over-thinking anything and makes it very simple to do everything in my head.
Simplicity is the goal. Being too meticulous will burn out most individuals. And quite simply, it's unnecessary. If an extra 100 calories breaks your diet, you're in trouble.
Sunday is Bench day, so I'll report back on that whenever I get to it later.
For the curious, yes I love dairy products. I refuse to remove them from my diet and I write them into all of the diets I write for others if their digestive system is healthy. If not, I add a lot of fermented foods until I think they're able to digest it well, then I add it.
https://www.yoplait.com/product/greek-100-apple-pie
This is for health and strength. In no way is the a pre-bodybuilding contest diet. I'm shooting for 8-12% bodyfat. Any lower requires starving yourself and quite simply, isn't healthy.
Oh, almost for the cycle.
200mg Cypionate, 600mg Tren Enanthate. Split into 2 shots a week. Exemestane E3D 12.5, any more and my joints don't agree with me. Not sensitive to Estrogen or Prolactin.
I'm almost into my 3rd week. So I figured know would be a good time to start up the log.
I may be looking into adding Proviron. I get really bad anxiety on Tren and some mild form of depression. Cortisol and stress need to be removed quickly so I'm hoping it works.
Last edited:
