Okay this weekend I will be 15 weeks out from a show at the end of April. I’ve been fixing my diet and have already began cutting the last 4 and a half weeks, with a few slips over Christmas. I am planning to do the following cycle depending on advice that I get.
Test E 500 per week 1-12 weeks
Deca 400 or 600 per week 1-10
Nolvadex 14-18
Arimidex on hand and I’m currently thinking the week leading to the show to rid the water retention at 1mg/day
My test is dosed 200mg/ml and the deca is dosed 300mg/ml. I’d like a double check on my conversions.
Test would be 2.5cc per week to equal 500mg
Deca would be 1.4cc per week to equal 410mg or 2cc per week to equal 600mg
I’m mostly wondering how much deca to use, I read 2mg/lb bodyweight, if I should use more test or more deca, and which week I should be on during the week of the show. If I should be on the deca or off it? The earliest I start would leave me 12 weeks out from the show.
I decided not to run Winny because I’ve read it’s not very efficient as a fat burner, which leaves Clen/Albuterol or Anavar but I figured I would skip that due to money as this is a smaller show.
Diet:
Carb Cycling Weeks 1-5 at 2000 calories (BMR was 200 at day 1)
–Macro split 40%carb 40%protein 20%fat on weight days
–Macro split 35-40%protein 55-60%fat 0-5%carb on off days
Carb Cycling Weeks 6-10 at 1900-1800 calories (dependent on new BMR)
–Macro split 40%carb 40%protein 20%fat on weight days (may follow the split below)
–Macro split 35-40%protein 55-60%fat 0-5%carb on off days
Carb Cycling Weeks 11-14? at 1800-1700 calories (dependent on new BMR)
–Macro split 30%carb 50%protein 20%fat on weight days
–Macro split 35-40%protein 55-60%fat 0-5%carb on off days
Keto Weeeks 14-20? at ??? Calories (dependent on new BMR)
–Macro split 40-50%protein 50-60%fat 0-5%carb
A nutritionist who has done some work with natural competitors, nothing very serious though, told me I should not carb load before the contest. I would like to hear some more thoughts on this, as to how it best would be done.
Training:
Weeks 1-6 Upper/Lower twice a week, 3 days long duration low intensity cardio, 4 days HIIT
Weeks 7-13 4 day split, same cardio routine
Weeks 14-20 2 day split, 3 times a week, same cardio or more days at fat burning
I’m also unsure how to train the last week leading into the show. Should I primarily focus on getting a pump?
Stats:
Age - 21
Height - 5’8
Experience - 5 years
Starting BF - 20%
Cycle Starting BF - ?? (12%?)
Goal - <8% BF
Starting weight - 196 lbs
Goal weight - ??
Starting lean body mass - 158 lbs
Goal lean body mass - >158 lbs
Cycle #2
I hope I didn’t leave anything out.