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    Default 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.
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    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!
    FrankJ Contest Log

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    Quote Originally Posted by Presser View Post
    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!
    Nice to read you again Presser.

    Let's crush it this year, will keep u all updated.
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    Quote Originally Posted by franj View Post
    Nice to read you again Presser.

    Let's crush it this year, will keep u all updated.
    good to hear from you as well daddio!
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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!
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    Are you sponsored bro??
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    Quote Originally Posted by Presser View Post
    Are you sponsored bro??
    Nope, not yet unfortunately!
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    Would You like to be
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    Quote Originally Posted by Presser View Post
    Would You like to be
    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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    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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    Quote Originally Posted by franj View Post
    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...
    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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    Quote Originally Posted by Presser View Post
    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?
    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.
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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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    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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    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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    Quote Originally Posted by DefMetalLifter View Post
    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.
    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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    Quote Originally Posted by franj View Post
    I started keto 8 weeks out, and will run it 4 weeks before starting carb-cycling (I should be ripped by then).
    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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    Quote Originally Posted by DefMetalLifter View Post
    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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    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).
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    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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    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.
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    Quote Originally Posted by franj View Post
    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.
    i would never shitload, too risky for my liking unless you do a few trial runs of course and get it down good.
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    Is shit loading where you eat bunch of shit carbs? Like I've heard of pancakes and syrup,etc.


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    Quote Originally Posted by DefMetalLifter View Post
    Is shit loading where you eat bunch of shit carbs? Like I've heard of pancakes and syrup,etc.


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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.
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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.
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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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    Quote Originally Posted by Get_Swole View Post
    Awesome log bro, love reading about the process, gonna have to try some day see what I am made of.
    competing u mean??
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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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    Quote Originally Posted by franj View Post
    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.
    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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    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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    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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    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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    Quote Originally Posted by Presser View Post
    competing u mean??
    Yes, i plan to in 2 years we will see how everything goes though.
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    Quote Originally Posted by Get_Swole View Post
    Yes, i plan to in 2 years we will see how everything goes though.
    why 2 years bro? just curious why so long from now
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    how are you making out FranJ??
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    Quote Originally Posted by Presser View Post
    how are you making out FranJ??
    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.jpg
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    yeah muscles do look full, i never used glucophage but read plenty on it when i was using insulin, how exaclt do u take it bro
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    see you can have a fantastic physique without a ton of drugs, his cycle is less than alot of people i know who look no where near as good.
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    Quote Originally Posted by Presser View Post
    yeah muscles do look full, i never used glucophage but read plenty on it when i was using insulin, how exaclt do u take it bro
    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 - - -

    Quote Originally Posted by csuperman View Post
    see you can have a fantastic physique without a ton of drugs, his cycle is less than alot of people i know who look no where near as good.
    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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    Quote Originally Posted by franj View Post
    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)
    you run tren straight through show? I always did
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    Quote Originally Posted by Presser View Post
    you run tren straight through show? I always did
    Yep, if you are ripped and dehydrated you can run most of the gear through contest. That's why I'll up my arimidex dosage to 2mg last week or add letro.
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    Quote Originally Posted by franj View Post
    Yep, if you are ripped and dehydrated you can run most of the gear through contest. That's why I'll up my arimidex dosage to 2mg last week or add letro.
    YES SIR! Though i did drop testosterone prop 10 days out and truth be told i should have maybe stayed on it a tad longer and dropped it a little closer to show, I also lost some muscle my first show ever from over dieting, lol,
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    hey FanJ how ya making out brutha, haven't heard from you recently. Still looking shredded and full? or are you starting to flatten out a little yet
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  43. #43
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    bump for fran,
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  44. #44
    MuscleChemistry Registered Member Board Certified MD
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    Ya where you at bro?! Like to see an update and where your at. Probably eating or training as we speak.


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  45. #45
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    FranJ how did you do April 18th brutha? And then you have another show May 10th right?

    How did it go daddio
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