**Stats**
Height: 5’10
Weight: 214.4lbs
**Weeks out from show day: 3 weeks
**Cardio: fasted 35 minutes HIIT intervals + post workout 15 minutes HIIT intervals
**Gear**
300mg Test P
200mg Tren A
400mg Mast P
2iu Gh
50mg proviron
80mcg Clen
25mg Winstrol
37.5mcg t3
100mcg t4
**Diet**
Meal 1:
2 scoops whey isolate protein + 26g oatmeal
Meal 2: pre workout
8.5oz chicken + 8g macadamia nut oil
Intra workout:
16oz Gatorade + 2.5 scoops EAA’s + 2 scoops glutamine + 2 scoops creatine mono + 2 scoops taurine
Meal 3: post workout
3 scoops whey isolate protein + 45g cream of rice + 50g banana + 100g blueberries
Meal 4:
8.5oz chicken + 100g green beans
Meal 5:
16oz egg whites + 16g almond butter
**Workout**
Arms & delts
S1) cable rope tricep pushdown SS cable straight bar curls
3 sets, 20-30 reps
S2) cable straight bar tricep pushdown SS Db alt hammer curls
3 sets, 15-20 reps
S3) cable dual handle underhand pushdowns SS preacher single arm curls
3 sets, 15-20/10-12 reps
S4) cable rope tricep over head ext SS cable reverse curls
3 sets, 15-20 reps
S5) seated db alt front raises SS seated db lateral raises SS db around the worlds
2 sets, 12-15 reps
S6) Db 6 ways SS db partials laterals
1 set, 12-15 reps
**Notes**
Just came off a 2 day refeed consisting of an additional 420g carbs spread over 3 meals (140g each meal) after hitting a new low of 210.3lbs. After the second day of refeeding I weighed in today at 214.4lbs. Got a little bit of fullness back to stoke the fire some. Today was back to the original diet plan which is roughly 134g carbs.
Feeling a bit more energized from the refeed but nothing extraordinary as I’ve been pushing hard these last 4 weeks or so on very low calories. But from here on out refeeds will most likely be implemented as needed to start to revive the body some. Once I get to about 2 weeks out more then likely my coach will start reversing my diet to fill me out slowly and steadily so we cruise right into the show on point.