FrankJ Contest Log

Greetings everyone,

I haven't been active for a long time, so I decided to share my contest log... people of this forum are really amazing.

I started the diet/training schedule 1 week ago, so I've 8 weeks left until first appearance the 18th april (it's not a contest, is a selection for an european contest but you have to be in really GOOD shape), first contest is 10th may.

Will keep my log updated everyday, I'll also upload pics every 2 weeks or so...



DIET:


On training days

- MEAL 1: 6 white eggs, 3 whole eggs, 5g coconut virgin oil, veggies.

- Pre workout: 20g whey isolate CFM, 15g coconut virgin oil, 2g taurine, 2g carnitine, 2 caps fat burner.
- Intra workout: 5g bcaas, 5g glutamine, 3g eaas.
- Post workout: 20g whey isolate CFM, 5g bcaas, 5g glutamine.

- MEAL 2: 200g chicken breast, 1/2 avocado, 10g olive virgin oil, veggies.

- MEAL 3: 225g white fish, 1/2 avocado, 20g walnuts, veggies.

- MEAL 4: 200g chicken breast, 1/2 avocado, 10g olive virgin oil, veggies.

- MEAL 5: 225g salmon/sea bass/beef, veggies.



On rest days

- MEAL 1: 40g whey isolate CFM, 15g coconut virgin oil.

- MEAL 2: 6 white eggs, 3 whole eggs, 5g coconut virgin oil, veggies.

- MEAL 3: 200g chicken breast, 1/2 avocado, 10g olive virgin oil, veggies.

- MEAL 4: 225g white fish, 1/2 avocado, 20g walnuts, veggies.

- MEAL 5: 200g chicken breast, 1/2 avocado, 10g olive virgin oil, veggies.

- MEAL 6: 225g salmon/sea bass/beef, veggies.


* Around 80-100g veggies per serving.

As you can see is a ketogenic diet, I hope to reach ketosis within few days, already feeling 'keto flu' these days.


TRAINING:

5 days a week

- Legs
- Chest/tris
- Back/bis
- Rest
- Delts
- Chest/back (supersets)
- Rest

Cardio 7 days a week - 45 minutes empty stomach


CYCLE:


50mcg IGF-1 LR3 MC - 20 mins PWO

M, X, F

100mg Primo
100mg Test prop
100mg Tren A


25mg Aromasin ED
25mg Proviron ED
T4 100mcgs ED
500mg metformin 3x (meal 1, pwo, meal 5)


I'm really motivated, I think diet is gonna work pretty well since keto worked nice for me first year.

This is a pic from last year comp: 2th place.



Thanks for reading guys!

you looked amazing last show brutha! If you can top that then your going to be a tough competitor to beat man! I look forward to reading your log brutha! Plus we have some guys doing their first shows soon, so this will be a great help for them as well!

Presser said:

you looked amazing last show brutha! If you can top that then your going to be a tough competitor to beat man! I look forward to reading your log brutha! Plus we have some guys doing their first shows soon, so this will be a great help for them as well!

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Nice to read you again Presser.

Let's crush it this year, will keep u all updated.

franj said:

Nice to read you again Presser.

Let's crush it this year, will keep u all updated.

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good to hear from you as well daddio!

Alright guys, everything seems to be working quite well this first week.

This pic was taken this morning, I haven't weighted myself coz last week before starting prep I didn't diet for 3 days and I ate loads of junk, so probably my weight remains the same this week but fat is going down for sure.



Diet has changed a bit for next 3 weeks:

- MEAL 1: 200g lean beef + 30g walnuts + lettuce.
- MEAL 2: 200g chicken breast + 1/2 avocado + 10g olive oil + lettuce.
- MEAL 3: 2 cans of tuna + 3 whole eggs + lettuce.
- MEAL 4: 225g white fish + 1/2 avocado + 10g olive oil + lettuce.
- MEAL 5: 200g chicken breast + 30g almonds + lettuce.
- MEAL 6: 225g salmon/sea bass + lettuce.

LET'S GO BABY!

Are you sponsored bro??

Presser said:

Are you sponsored bro??

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Nope, not yet unfortunately!

Would You like to be

Presser said:

Would You like to be

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Yeah, would be great, the problem here in Spain is that sponsors usually take Men's Physique competitors or Bikini Fitness, since they look "healthier" and "sexier" than a bodybuilder or a women's physique. Also you can't even prepare yourself with the supps they send you because is not profitable unless you are a famous competitor... Spain is not the best place to become a Pro Bodybuilder to be honest...

Awesome work bro, glad to see the keto diet working out well for you. Keep us updated love reading logs like this, big props to doing this on your own with out guidance of a coach. Agree with presser you looked freaking awesome in your first show.

franj said:

Yeah, would be great, the problem here in Spain is that sponsors usually take Men's Physique competitors or Bikini Fitness, since they look "healthier" and "sexier" than a bodybuilder or a women's physique. Also you can't even prepare yourself with the supps they send you because is not profitable unless you are a famous competitor... Spain is not the best place to become a Pro Bodybuilder to be honest...

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So your first show is actually may 10th? and the April 18th show you said is NOT REALLY a show? what is it? a qualifier of sorts? kind of confused, if its not a show, do you not have to do mandatories and such or what do u have to do for that?

Presser said:

So your first show is actually may 10th? and the April 18th show you said is NOT REALLY a show? what is it? a qualifier of sorts? kind of confused, if its not a show, do you not have to do mandatories and such or what do u have to do for that?

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First show at the moment is may 10th (waiting for the official ifbb calendar). April 18th is not a contest show but a selection to qualify for the European Championship, that will be celebrated may 13-17th. However, 19th april selection you must be in shape already.

Alright peeps, it seems I'm already in deep keto, my breath smells pretty bad lol... I'm burning fucking fat every hour lol...

I'll try to keep the diet for 4 weeks straight, then I'll add 1 cheat meal every sunday night (last meal) or a clean carb load (around 250g net carbs in 5-6 meals), not sure yet... I've been told by pro bodybuilders to have a moderate cheat meal, since I'm on a keto/dave palumbo style diet... so I may go for it...

This week my training schedule will look like this:

6 DAYS A WEEK:

- Back
- Chest
- Legs
- Delts
- Back
- Arms
- Rest

Doing back 2xweek since is my priority this year, I want fucking details in there.

Cardio 45 min 7 days a week, I'll reduce it soon to 30 min when I get more lean to keep LBM.

AHH man I hate that ammonia smell and taste! It freaked me out the first time i dieted for a show cause i didn't now anything about it and never heard of it , so when it started happening i freaked out lmao, until my buddy told me i was in ketosis and thats normal lol

Good luck on this contest bro! Man that keto diet looks tough! Seems like it's working like a charm though. You look great in those pics. So how far out do you start the keto and how long do you run it for? Keep us updated! Don't know how I didn't see this sooner.

DefMetalLifter said:

Good luck on this contest bro! Man that keto diet looks tough! Seems like it's working like a charm though. You look great in those pics. So how far out do you start the keto and how long do you run it for? Keep us updated! Don't know how I didn't see this sooner.

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I started keto 8 weeks out, and will run it 4 weeks before starting carb-cycling (I should be ripped by then).

franj said:

I started keto 8 weeks out, and will run it 4 weeks before starting carb-cycling (I should be ripped by then).

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Ok. So you go four weeks without a carb. Then start cycling carbs. Do you go no fat or just keep it low at this point?


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DefMetalLifter said:

Ok. So you go four weeks without a carb. Then start cycling carbs. Do you go no fat or just keep it low at this point?


Sent from my iPhone using Tapatalk

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I reduce fat a bit, from 110g to 50-60g per day, add veggies in.

3 days low carb + 1 day carb load (no fats no vegs).

great log so far bro, i use to keep my fats under 30grams believe it or not, then again i lost muscle dieting for my first show lol

Guys, someone tried "Shitloading" night before contest? I've talked to Skip (skiploading maker) about it... not sure if giving it a try, it should be perfect for me since I'm a guy that I can carb up in a few hours instead of 2-3 days.

My concern is how to drop sodium with a shitloading, if doing it by thursday, or wait until friday... I'll have to study it.