Contest Log on BIGD's goodies
Don't know if you guys mind but I figured I'd start my contest prep log on this forum if its a problem just remove it. Anyways, about my background. Prior Special Forces for 4 years been lifting and in the bodybuilding game for 5 years and been using gear for 5 years on and off as well. I'm also a personal trainer and do contest preps for others but here's what were looking at:
16 weeks out
Height 5'5"
Weight 165
Bodyfat 11%
Goal Loss= 1lb per week
Macronutrient intake
215g protein
175g carbs
55g fats
Refeed 2x per week
165g protein
350g carbs
50g fats
Cardio- 3x a week Low Intensity 35min
2x a week High Intensity intervals
Running 14 weeks of Tren A/Mast/Test Prop 75mg EOD for now will update when I add more
Training Split- FST-7
Today was CHEST/CALVES
Warmup/stretch
Incline Dumbell Chest press 110lbs-12reps/10reps/8reps
Flat Dumbell Chest Press 90lbs- 10/8/8
Incline Dumbell Fly 60lbs 12/10/9
Standing Calf Raise Machine 380- 12/10/9
Seated Calf Raise 135lbs- 12/11/9
After every set I would either stretch that muscle for 30seconds or flex it for 30sec. So after set one would be stretch then 2 would be flex and so on.
Pics will be up sometime today or tomorrow if you bros are cool with it if not i wont put them up.
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