So here is the log I keep on my phone of kcal , cardio and meal plan as well as how I would be doing supps if I used them.
I’ve basically just copied that from one of my best mates/clients running a rebound cycle from show. He’s monitoring health very closely and wanting to step his physique into new levels so his use is an all time high ????
Initial 4 weeks

3ml mix of fast and slow test 5-600
3ml tren e/a mix 450-600
3ml EQ 750′
Var 70mg train days – 30 off days
At week 3 up to 100 train days n 50 off days
Prov 25
Lantus added last week on gh days 10iu

Second 4-6 weeks
2 ml test E Chiron
4ml NPP
4 ml mast P
Inject SD 0.5ml pre gym
Tbol 40am, 40 pre
Prov 25

50mcg T3 and 100 mcg t4 through out first 4 weeks
Switch to mix 25mcg t3 and 100mcg t4 from week 4 with OTC fat burger
GH – 1/2 bottle generic with3iu pharma MWF so 7iu
Lantus added week 4 increase dose weekly
Taper Clen down over 2 weeks. Dropped ten days post show n add in OTC T5 tablet
Adex down to 0.5mg daily from ten days

Diet outline current. See below for macro using this layout

M1 – smoothie berries , pineapple, EAA , rapeseed oil nCucumber, spinach. Add to this either egg whites and pro powder or egg whites n eggs or meat n eggs.

M2 – 150g chicken with teaspoon oil or 2 tin tuna with tablespoon mayo or turkey mince 7%

M3 – 150g chicken with 200g rice

M4 – 225gbasa or 180 white meat , 200g cooked white rice or 65ground rice.

Pre – 10g EAA n sweets n
Intra 10g EAA n 30g dextrin

M5 – 225g basa or 160g white meat or 2 tin tuna or 250g extra lean steak with 100g ground rice and 5g coconut oil and Tablespoon jam or 300g cooked rice n sweet chilli sauce or 100g rice crispies n tablespoon honey or rice crispies 100g

M6 -150g cooked white meat and white rice or ground rice with coconut oil

During night – MRE or berg Iso n rapeseed oil 5g with 50g banana made into ice cream

Diet week 1 weight 15/11 – 199.5-200lb
T day 2550 kcal , 325p, 200-220, 45f
R day – 2300kcal, 325p, 100c, rest fats
Cardio 6 x 40

Week 2/3- Friday 26 weight – 204
T days – 2800 – 350p/260c/45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 40 mins. 40 rest days – kept at 40 Due to Hung over eating

Week 3 Friday 2/11 – 213 ???? ate shit hung over from here
T days – 3000 – 350p/280/300 gh days /45f
R days – 23-2400kcal, 350/120/60
Cardio 6 x 30/40 rest
Adding in lantus on GH days 10iu pre gym

Week 4 end 9/11 weight – 212.5 – Jordan’s 211.5 dropped water from bug/illness. Need to up food. Bodyfat is great
Train days – 3200- 350p, 320c,50f -30c Intra
lantus now going to 15 now with gh
Rest days – 2500kcal – 325p/120-150c, 60-70f
Cardio same. Drugs changing
Ab – 4,
Love handle – 7.9
Glute – 7.9

Week 5 end 16/11 – 215lb look great – quad /ab / glute lines all in
No change to food – t3 down 25mcg
Train days – 3400- 350p, 350c, 50f -30c Intra
lantus going 18 now with gh as worked well dropping sugars
Rest days – 2700kcal – 350p/120-150c, 60-70f
Cardio 6 x 30

Start week 6 – 23/11 – 215lb still. Touch dehydrated . Look great as last week. Digestion gd. Food up
Train day 3500 – 350p/400c/60f
Rest day 2800 – 350p/150ishc, rest fat
Lantus going 26
Cardio still 6 x 30 mins

My training split is a 4 day split over 5 days

Back
Shoulders/chest
Legs
Arms

With 2 cycles for each workouts A and B

Including the FOUR’s technique you can read more on here

http://www.physique-enhancement.co.uk/fours/

So it’s basically 4 sets of 4 reps with no rest
1st 4 – 4 second concentric normal eccentric
2nd 4 – 4 second eccentric normal concentric
3rd 4 – 4 normal full Reps
4th 4 – 4 partials

I then sometimes add iso holds or change the range the partials are in

@stephen dam
Right ????????

@gt4_ade you risk insulin resistance through eating to many high glycemic carbs day in day out, being in active and having high bf levels

You risk over taxing your pancreas by having constantly elevated blood sugars.

@gt4_ade what is it ?? What does your research say ? I can then tell you if it runs in line with mine etc

@gt4_ade it’s a very complicated area. I spent years reading when younger n still do constant research to stay updated. I would really watch the 2 part YouTube clip link below and anything else posted etc by Collette. She explains things very well as when you read it can become mind boggling.

https://youtu.be/NBl1iujdpCY