19NorFan’s Unsponsored Log

[Uniqueplay]

Here is a side by side comparison of what I look like coming out of a health phase into a growth phase. This first photo is from August 15th 2025. Weight is at about 215 pounds. The second photo is from March 15th 2026, near the conclusion of a 24 week growth phase. Weight is between 250 and 255LBS, I don't recall exactly.

Notice, I still have abs even when bulking. As a measure of good health, particularly cardiovascular and metabolic health, I believe all enhanced physique athletes should have visible abs year round, as a rule of thumb. There's other metrics too. Like your cardio really shouldn't decline much in the offseason. You should have an RHR in the 60s. Fasting blood sugar in the 80s - 90s. All of these things need to be tracked and maintained.

Nice brother, great physique. Thanks for sharing with us. Looking forward to following along. Health phase to growth phase is crazy.

 

[Knarfster]

I just stocked up on this for my coming winter growth phase. Also a fan of Sports Research Marine collagen. Transparent Labs makes a good product too. Costco, iHerb and VitaminShoppe are the places to go for it.

Can you share your carb cycling plan (an example). I would like to compete in my first Physique contest and prepping is new to me (61 years old here). Pic on right is me at 13%, now about 10%. Trying to get a bit lower before my next "lean bulk".

 

[Billygoat]

Here is a side by side comparison of what I look like coming out of a health phase into a growth phase. This first photo is from August 15th 2025. Weight is at about 215 pounds. The second photo is from March 15th 2026, near the conclusion of a 24 week growth phase. Weight is between 250 and 255LBS, I don't recall exactly.

Notice, I still have abs even when bulking. As a measure of good health, particularly cardiovascular and metabolic health, I believe all enhanced physique athletes should have visible abs year round, as a rule of thumb. There's other metrics too. Like your cardio really shouldn't decline much in the offseason. You should have an RHR in the 60s. Fasting blood sugar in the 80s - 90s. All of these things need to be tracked and maintained.

Gonna ride along with yah! Not going for my card lol but first cycle transformation for myself. Conditioning is brother keep doin your thing!

 

[squat to death]

Looking good man!

 

[19NorFan]

A few clips from Thursday’s back workout.

I train with a very controlled, often very slow cadence, in the 5-8 rep range primarily (although this is movement dependent).

Instead of generating stimulus through raw intensity, I like to do it with volume and form manipulation. In my mind, a clean rep is one where I have control over both parts of the movement. Once I feel that the weight is taking control, then it is time to end the set.

 

[19NorFan]

 

[floridaman1984]

A few clips from Thursday’s back workout.

I train with a very controlled, often very slow cadence, in the 5-8 rep range primarily (although this is movement dependent).

Instead of generating stimulus through raw intensity, I like to do it with volume and form manipulation. In my mind, a clean rep is one where I have control over both parts of the movement. Once I feel that the weight is taking control, then it is time to end the set.

That mind muscle connection is where its at . The more I mature as a lifter the more that really sets in.

 

[19NorFan]

 

[floridaman1984]

Looking solid brother.

 

[19NorFan]

To demo with this squat video from last November, the same principles apply to all movements:

- Full ROM, always. Even on squats. On squats, full ROM means that we go to the bottom until we cannot go any further. On the incline bench (next video), it means we go to the neck or high sternum with the bar.

- Own the weight, don’t just control it. What is owning the weight? It means I can stop at any repetition, mid rep and pause if needed. That’s the level of intention behind the rep.

- Create stimulus through volume, pre exhaustion, form manipulation, reduced rest periods and other methods before increasing the weight.

 

[19NorFan]

This was also from over this last winter. The smith machine incline (variable) was my primary chest movement. Similar concept here - Take the bar to the neck, feel the stretch across the chest and shoulders and then extend to the very top.

 

[19NorFan]

Can you share your carb cycling plan (an example). I would like to compete in my first Physique contest and prepping is new to me (61 years old here). Pic on right is me at 13%, now about 10%. Trying to get a bit lower before my next "lean bulk".

Sorry, missed this one.

I carb cycle both when bulking and cutting. This might not work for everyone, it is aggressive. I do 10-12 day "depletion phases" where I taper down the calories day to day, particularly carbs, elevate activity and the follow that with a 2-4 day refeed period. For example:

Day and Carb Intake
1 - 250g
2 - 250g
3 - 200g
4 - 200g
5 - 150g
6 - 150g
7 - 100g
8 - 100g
9 - 50g
10 - 50g
11 - 0g
12 - 0g
13 - 500g
14- 750g
15 - 750g
16 Repeat Day 1

For the last 4-5 days, the overall calorie intake can drop as low as 1950 - 2100. I use 10-12 days because typically, that is about how long I can sustain this until cortisol levels reach a point where I need a break. The high carb days are done with insulin, even in a cut. Sometimes the high carb days can go over 1,000 grams. The purpose of this high calorie rebound is to break that cortisol and to kick my body out of the high stress state caused by the deficit.

Also as I get leaner, these phases get shorter. So right now I'm at the end of my contest prep and this final depletion phase will last only 6-7 days through the 12th. As you get leaner, there's less reserves so your body goes into that sympathetic/cortisol state faster than when you're carrying more energy.

Lastly, I implement this strategy only during the second half of a cutting phase, give or take. There's no need to be this aggressive in the beginning of a cutting phase, it's only when progress starts to stall, where we need to get creative.

 

[19NorFan]

That mind muscle connection is where its at . The more I mature as a lifter the more that really sets in.

Yeah for sure and really doing a proper full contraction, regardless to the weight used.

 

[Knarfster]

Sorry, missed this one.

I carb cycle both when bulking and cutting. This might not work for everyone, it is aggressive. I do 10-12 day "depletion phases" where I taper down the calories day to day, particularly carbs, elevate activity and the follow that with a 2-4 day refeed period. For example:

Day and Carb Intake
1 - 250g
2 - 250g
3 - 200g
4 - 200g
5 - 150g
6 - 150g
7 - 100g
8 - 100g
9 - 50g
10 - 50g
11 - 0g
12 - 0g
13 - 500g
14- 750g
15 - 750g
16 Repeat Day 1

For the last 4-5 days, the overall calorie intake can drop as low as 1950 - 2100. I use 10-12 days because typically, that is about how long I can sustain this until cortisol levels reach a point where I need a break. The high carb days are done with insulin, even in a cut. Sometimes the high carb days can go over 1,000 grams. The purpose of this high calorie rebound is to break that cortisol and to kick my body out of the high stress state caused by the deficit.

Also as I get leaner, these phases get shorter. So right now I'm at the end of my contest prep and this final depletion phase will last only 6-7 days through the 12th. As you get leaner, there's less reserves so your body goes into that sympathetic/cortisol state faster than when you're carrying more energy.

Lastly, I implement this strategy only during the second half of a cutting phase, give or take. There's no need to be this aggressive in the beginning of a cutting phase, it's only when progress starts to stall, where we need to get creative.

Thanks, this gives me a lot to think about.

 

[WED]

Here is a side by side comparison of what I look like coming out of a health phase into a growth phase. This first photo is from August 15th 2025. Weight is at about 215 pounds. The second photo is from March 15th 2026, near the conclusion of a 24 week growth phase. Weight is between 250 and 255LBS, I don't recall exactly.

Notice, I still have abs even when bulking. As a measure of good health, particularly cardiovascular and metabolic health, I believe all enhanced physique athletes should have visible abs year round, as a rule of thumb. There's other metrics too. Like your cardio really shouldn't decline much in the offseason. You should have an RHR in the 60s. Fasting blood sugar in the 80s - 90s. All of these things need to be tracked and maintained.

Helluva lean bulk there. 40lbs in 24wks is awesome

 

[19NorFan]

Clip from posing practice earlier today

 

[19NorFan]

I am now 2 weeks out, here's what a day of eating/supplements looks like. This is from yesterday.

I wake up between 3am and 4am. On an empty stomach, I take 50mg Astraglaside IV, 1 gram of TUDCA and I sip a tea that was steeped from: 60 grams Astragulus Root, 20g Hawthorn Berries, 10g Dandelion Root, 10g Ginger. I make a batch every 3 days and drink 1/3rd daily. 60 grams Astragulus is always the base, for kidney health. It is difficult to find a reliable extract source. Many supplement companies just put raw astragulus in a cap and sell it as an extract. To ensure I get an effective dose of astragulus for kidney health, I extract it via seeping and then take 50mg Astraglaside on top of it.

Later on in the morning, I'll have my fasted cardio pre-workout drink. I've taken out all stimulants at this point, so my go to is Gorilla Mode Nitric and I take the 20 gram dose:


When using stimulants for the fasted cardio, I'll add 600-800mg paraxanthine, 3-4mg Rauwolscine and 25mg Ephedrine into the mix. I like the idea of sticking to buying non-stim pre workouts and then adding your own stimulants in the quantities and strengths that you prefer OR just none at all.

Then after cardio, I start with the meals...

Meal 1 - 9am
Supplements/Rx:
1x Multivitamin
1x Multimineral
800mg N-Acetyl L-Tyrosine
420mg Magnesium Glycinate
20mg Telmisartan
20mg Rosouvistatin
10mg Ezetimibe
2.5mg Tadalafil



Meal 2 - 12PM
Supplements/Rx:
1 Methyl B + Folate
420mg Magnesium Glycinate
1,000mg Citrus Bergamot Extract
6.25mg Exemestane




(Meals 3 and 4 in the next post)

A few points about my diet, in contest prep and in general:

- I take a very minimalist approach to food in contest prep, with only a few ingredients per meal. I stick to macro nutritionally "pure" ingredients. For example, I like cod because it's essentially 100% protein. I can adjust my protein intake for that meal by increasing or decreasing the cod portion with minimal impact on the other macros.

- I get asked this alot... It's about seasoning. Although there is nothing wrong with seasoning food, I do not season my food mainly due to personal preference. I'm from one of those European cultures where food is not seasoned. So either my pallet is just not evolved to handle it or whatever the case may be, eating seasoned food or meat is a very unpleasant experience.

- My macro progression starts with higher carbs earlier in the day and then as the meals progress, the carbs taper off and the fat increases. Majority of the carbs are eaten before noon, before my weight training session.

 

[19NorFan]

At 2PM, I have 1 Serving of Ghost EAA post workout, providing the below nutrition. With it, I take 10g Glutamine, 10g Creatine, 4g Taurine.



Meal 3 - 4PM
Supplements/Rx:
400mg Ubiquinol
5,000IU D3 + K2
420mg Magnesium Glycinate
200mcg Selenium



Meal 4 - 7PM



- I blend the Albacore Tuna with water in a Vitamix and drink it

- Meal 3 has the highest fat content and it is also when I take all of the supplements that should be taken with a higher fat meal, such as Ubiquinol

- At 8PM, I will drink 20g of Psyllium Husk Fiber with water

- This meal intentionally has very little fruit and vegetables. I do eat fruit and vegetables, although I think their importance is overemphasized in the fitness culture. However around contest prep, I am focusing on minimizing gastrointestinal inflammation and distention, both of which vegetables and fruit can contribute to with these smaller meal volumes.

- During the offseason/bulking, I will typically eat 300g of green leafy vegetables daily and about 100g of fruit. The fruit is mainly going to be blueberries, kiwi, mango and figs.

 

[19NorFan]

Total Macros For The Day



On top of this, I did 40 minutes on the step mill at a 6-7 intensity and some posing practice. I also had a very light back workout, 8 sets total.

 

[19NorFan]

One more thing to note - I megadose Omega 3s. I aim for 5-6 grams per day, either from supplements form, the fish itself or a combination of the two. I eat salmon (sockeye) about every other day in the offseason, about a 6-7oz portion.

Here is the Omega intake from the above meals.




This is to suppress my triglycerides. My triglycerides stay in the 20s when my Omega intake is high.


I take a combination of statins, citrus bergamot, berberine sometimes, niacin, etc to crush my LDL. It is a challenge to keep HDL elevated on tren and orals in contest prep but to mitigate arthrosclerosis risk, we can at least try to suppress LDL and triglycerides.

 

[19NorFan]

Arm shots from a few moments ago to show off the conditioning

 

[Knarfster]

Clip from posing practice earlier today

Men's Physique?

 

[19NorFan]

Men's Physique?

Yup

 

[19NorFan]

Front pose from earlier today. This is a video still, forgive the quality.

I work with a posing coach 1-2x a week, otherwise this is self coached. I intend to win my IFBB pro qualification solo coached as well, after which I expect to need to hire a coach.

For reference I am 226 pounds here at 6’2”. The IFBB men’s physique weight cap at 6’2” is 232lbs. I am slightly over 6’2” and have stretched myself to 6’3” in the past. If I’m able to successfully repeat this before measuring, it would take me to a hypothetical weight cap of 239. Which would give me about 10-15 pounds of weight in to add to my upper back and shoulders, which I’ll emphasize in rhe offseason.

 

[Wardamn]

You've got legs, you should look at classic.

 

[19NorFan]

You've got legs, you should look at classic.

At my height, I would need to put on about another 25-30 pounds of stage weight to be competitive at the top level in classic physique. It’s just not something that I want to do at my age for health reasons.

 

[Wardamn]

At my height, I would need to put on about another 25-30 pounds of stage weight to be competitive at the top level in classic physique. It’s just not something that I want to do at my age for health reasons.

You'd do fine at masters classic physique at local and regional shows.

 

[19NorFan]

8/15 Update: I am now 7 days out and have started carb depletion, which will last 3 days. Yesterday, I had my last large refeed. Based on today's fullness and the last 2 times I've replicated this process, expect that I'd be best off with an aggressive 3 day carb deplete followed by a 3 day carb load.

This is an example of what a high calorie refeed day looks like during a cutting phase (posted below). I prioritize getting in about 8,000 - 10,000 calories, with at least 4,000 coming from carbohydrates, in calorically dense food forms, such as burgers, pasta, cupcakes and different Mediterranean style desserts. Like Greek Honey Baklava for example, is probably the most calorically dense food you can eat. It's full of sugar and walnuts or pistachios.

For those of you who may not be familiar with this approach, this food selection might seem unhealthy or "dirty." In a calorically depleted state, this gets metabolized and consumed as energy very quickly. It's more important in that condition to eat calorically dense foods, that will pass through you easily. Whereas if I tried to get this many calories eating cod and rice for example, it would be impossible, my stomach would be distended for several days. I certainly wouldn't be able to eat 8k+ calories clean for multiple days.

One thing to note that will be different for my carb load is less fat. For a traditional refeed like the one below, I like to eat 1 gram of fat for every 3 grams of carbs, otherwise the carbs just don't stick. I need the fat to slow down the carbs, to allow for a longer absorption window. For the carb load though, I'll drop it to 1 gram of fat for every 5 grams of carbs, just to speed up gastric emptying a little bit (plus, I have 3 days). Another thing to note, I am not on GLPs. This has been asked a few times in DMs, what GLP combos I'm using. I used tirz earlier on but as I near the show day, I need to be able to have substantial refeeds and can't do that on GLPs unfortunately, I dropped it several weeks ago. Another issue with GLPs is that they make looking full harder. I can't seem to retain glyocgen or a pump on tirz or reta.

That said even as caloric as yesterday was, I woke up hungry today with no stomach distention, almost as if I didn't even eat anything yesterday. That's how my carb loads start and why I need at least 3 days to fill out. The first day, I barely feel anything. The second day, I finally start to feel some accumulation and then finally by the end of that third day everything is popping. Alternatively, if by some chance I am full by day 2, I can use day 3 as maintenance.

My goal is to go into this show with size and not to hold back on size for conditioning. I mainly want to go for fullness and a tight midsection and if I am a little bit watery as a tradeoff, it's not the end of the world. Based on photos of prior years shows, I have a good amount of room in the conditioning dept. But you never know who will show up.

 

[Wardamn]

8/15 Update: I am now 7 days out and have started carb depletion, which will last 3 days. Yesterday, I had my last large refeed. Based on today's fullness and the last 2 times I've replicated this process, expect that I'd be best off with an aggressive 3 day carb deplete followed by a 3 day carb load.

This is an example of what a high calorie refeed day looks like during a cutting phase (posted below). I prioritize getting in about 8,000 - 10,000 calories, with at least 4,000 coming from carbohydrates, in calorically dense food forms, such as burgers, pasta, cupcakes and different Mediterranean style desserts. Like Greek Honey Baklava for example, is probably the most calorically dense food you can eat. It's full of sugar and walnuts or pistachios.

For those of you who may not be familiar with this approach, this food selection might seem unhealthy or "dirty." In a calorically depleted state, this gets metabolized and consumed as energy very quickly. It's more important in that condition to eat calorically dense foods, that will pass through you easily. Whereas if I tried to get this many calories eating cod and rice for example, it would be impossible, my stomach would be distended for several days. I certainly wouldn't be able to eat 8k+ calories clean for multiple days.

One thing to note that will be different for my carb load is less fat. For a traditional refeed like the one below, I like to eat 1 gram of fat for every 3 grams of carbs, otherwise the carbs just don't stick. I need the fat to slow down the carbs, to allow for a longer absorption window. For the carb load though, I'll drop it to 1 gram of fat for every 5 grams of carbs, just to speed up gastric emptying a little bit (plus, I have 3 days). Another thing to note, I am not on GLPs. This has been asked a few times in DMs, what GLP combos I'm using. I used tirz earlier on but as I near the show day, I need to be able to have substantial refeeds and can't do that on GLPs unfortunately, I dropped it several weeks ago. Another issue with GLPs is that they make looking full harder. I can't seem to retain glyocgen or a pump on tirz or reta.

That said even as caloric as yesterday was, I woke up hungry today with no stomach distention, almost as if I didn't even eat anything yesterday. That's how my carb loads start and why I need at least 3 days to fill out. The first day, I barely feel anything. The second day, I finally start to feel some accumulation and then finally by the end of that third day everything is popping. Alternatively, if by some chance I am full by day 2, I can use day 3 as maintenance.

My goal is to go into this show with size and not to hold back on size for conditioning. I mainly want to go for fullness and a tight midsection and if I am a little bit watery as a tradeoff, it's not the end of the world. Based on photos of prior years shows, I have a good amount of room in the conditioning dept. But you never know who will show up.

Leaning into size and fullness is definitely the way to go at local and regional shows.

 

[floridaman1984]

Man thanks for taking all of the time to give the detail, and info to your approach.