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Thread: FrankJ Contest Log
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02-20-2015, 06:59 PM #1
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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.
10898144_10203046129268771_1056742321804304535_n.jpg
Thanks for reading guys!Last edited by franj; 02-20-2015 at 07:02 PM.
Presser, DefMetalLifter thanked for this post
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02-20-2015, 07:03 PM #2
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02-20-2015, 07:05 PM #3
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02-21-2015, 09:55 AM #4
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02-22-2015, 07:16 AM #5
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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.
11017540_10203142160789499_5912755332847739118_n.jpg
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!Presser liked this post
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02-22-2015, 08:33 AM #6
Are you sponsored bro??
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02-22-2015, 09:04 AM #7
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02-22-2015, 09:24 AM #8
Would You like to be
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02-22-2015, 09:33 AM #9
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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...
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02-22-2015, 09:35 AM #10
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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.
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02-22-2015, 09:45 AM #11
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02-22-2015, 11:37 AM #12
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02-23-2015, 08:24 AM #13
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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.
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02-24-2015, 09:03 AM #14
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
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02-24-2015, 10:47 PM #15
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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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02-25-2015, 05:42 AM #16
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02-25-2015, 05:08 PM #17
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02-25-2015, 05:52 PM #18
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DefMetalLifter liked this post
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02-26-2015, 10:38 AM #19
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
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02-27-2015, 05:45 AM #20
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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.Presser liked this post
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02-27-2015, 10:55 AM #21
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02-27-2015, 11:05 AM #22
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Is shit loading where you eat bunch of shit carbs? Like I've heard of pancakes and syrup,etc.
Sent from my iPhone using Tapatalkfranj liked this post
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02-27-2015, 11:20 AM #23
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Yes Def that is correct- Pizza, pancakes, waffles, etc.
I am with P on this- I was never able to come in where I wanted when I did it.
I think it depends a lot on body type and metabolism and it may work for FrankJ- but you have time it right and you have to know your body.franj, DefMetalLifter liked this post
All information discussed on these forums is purely for entertainment purposes.
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02-27-2015, 02:46 PM #24
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Yep, shitloading is basically eat junk food (in small quantities every 2h) for 6-12h, you need to be in really good condition, ripped as hell, dehydrated.
I've talked with an ex-competitor friend who is helping (for free), and after 3 more weeks of keto we're gonna start triying out carb loads for contest. I should be ready in 3 weeks.DefMetalLifter liked this post
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02-27-2015, 02:52 PM #25
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Awesome log bro, love reading about the process, gonna have to try some day see what I am made of.
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02-28-2015, 09:43 AM #26
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03-01-2015, 04:25 AM #27
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Everything is going very well! Weight dropping by days, keto is fucking awesome.
Good performance working out, no cravings... I'm happy with this year prep.
I was gonna ask: anyone used igf-1 lr3 for more than 4-5 weeks? I've got my dose to 100mcg already and still feeling good effects, but I've been 5 weeks on it already... not sure if keeping it or take a break for 2-4 weeks.
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03-02-2015, 11:47 AM #28
yeah bro, a lot of us here take it for months on end, I know i have seen some of my best gains at week 7 , i know the ld thinking was to use it 4-5 weeks then stop before you build up anti-bodies or saturate receptors and such, but i can tell you from personal experience i feel and see the effects of IGF months into using it!!
SO i would suggest your good to go in running it long term, I however always dropped my igf-1 lr3 right around the same time i dropped my propionate, which was about 10 days out from show, but i kept running tren ace straight through the show! But we also have some guys here who say they have used the igf all the way through the show as well and on show day, but I've never done it that way
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03-03-2015, 03:15 PM #29
Hey FranJ brutha, Hope you dont mind if i share this thread on our Twitter and Facebook pages for MC? Its good solid pre contest log and worth sharing so i figured i would ask if u minded, if so i will take it down from our twitter and fb feeds
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03-03-2015, 05:05 PM #30
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Sure mate, no problem.
By the way, I got sick this sunday, I had digestive problems, fever and such... I haven't been able to train for 2 days, also I couldn't follow the diet and I've been eating only 4 meals a day but mostly junk food high calories... I probably gained load of weight... Anyway, tomorrow I'll be back on track, new training schedule + diet, last diet was too restrictive for my workout intensity/recovery, and too much cardio isn't good either. I'm 6 1/2 weeks out to the Europe selection, so there is no time to waste and no more faults... or I won't be able to get there.
DIET:
- MEAL 1: 250g lean beef + 30g walnuts + 5g olive oil + lettuce.
- MEAL 2: 250g chicken breast + 1/2 avocado + 10g olive oil + lettuce.
- MEAL 3: 2 cans of tuna + 3 whole eggs + 5g olive oil + lettuce.
- MEAL 4: 250g chicken breast + 1/2 avocado + 10g olive oil + lettuce.
- MEAL 5: 250g chicken breast + 30g almonds + 5g olive oil + lettuce.
- MEAL 6: 250g salmon + 1/2 avocado + lettuce.
TRAINING:
5 days a week
Monday - Back
Tuesday - Chest
Wednesday - Rest
Thursday - Arms
Friday - Legs
Saturday - Deltoids
Sunday - Rest
Cardio 30 minutes 7 days a week empty stomach.
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03-03-2015, 08:17 PM #31
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Solid bro! I commend you on six solid meals!! I usually do four or five solid meals but throw in a shake or bar. I know solid meals is the preferred method.
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03-03-2015, 09:48 PM #32
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03-05-2015, 09:38 AM #33
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03-10-2015, 10:49 AM #34
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03-11-2015, 04:01 PM #35
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Everything is going as intended!!
Right now rotating calories with the diet I posted, adding fats/protein for 3 days, and lowering them for 4 days in a row.
Training is more lactic acid oriented at the moment, but I'll get back to "heavy duty" style soon.
Pic of this morning, keeping fullness on keto, gotta love metformin for this...
rsz_10949742_10203242898547880_2423514874333071495_n.jpgPresser liked this post
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03-11-2015, 07:24 PM #36
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03-11-2015, 09:14 PM #37
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03-12-2015, 08:09 AM #38
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It varies if I take carbs or not, nowadays I'm in keto so 500mg 2-3x day helps me fill from gluconeogenesis without getting out ketosis. It works so well. A good way to take it is before cardio in the AM and PWO.
- - - Updated - - -
I don't believe in using loads of gear.
However, you have to know when to use certain anabolics as the contest date approaches. I'll include some orals/masteron in a few weeks, up tren/primo dosage and keep test low (TRT dose around 300-200mg)
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03-13-2015, 07:52 AM #39
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03-13-2015, 02:03 PM #40
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03-14-2015, 11:52 AM #41
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03-23-2015, 01:00 PM #42
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04-02-2015, 07:57 AM #43
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04-23-2015, 08:31 AM #45
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