Hey everyone, I wanted to share my plan for the next 16 weeks. I’ll be documenting my journey here with updates on my progress, training, and nutrition. I’ve been pretty busy lately, but I’ll try to post as much as I can. Here’s a little about me to start things off:
Quick Stats:
- Age: 28
- Height: 183 cm / 6’0”
- Weight (fasted): 117 kg
- Body Fat: Approximately 12-14%, currently in the off-season
- Training Experience: 15 years
- Competing: 8 years
I’ve always been a bigger guy with a natural strength base, and when I first started, my body type was more suited to powerlifting. I hit some decent numbers as a teen:
- 140 kg bench press
- 180 kg deadlift
- 160 kg squat
I transitioned to bodybuilding after my dad, who was also a competitive bodybuilder, inspired me. I won my first competition in the *IFBB* as a natural, but my next two shows were disasters due to lack of coaching. After 2020, I started placing well, with results ranging from 1st to 3rd. Over time, my physique has evolved, and now I’m focusing on Classic Physique, aiming to maximize my weight cap—though I may eventually transition to the Super Heavyweight class. My long-term goal is to earn my pro card as a Classic Physique competitor, as I feel my physique suits it.
Education & Background:
I’m currently studying Health Science in Medicine and Dietetics, working towards becoming a dietitian. My background in nutrition has been crucial in my own bodybuilding journey and in helping others with muscle gain and fat loss. Recently, I’ve been learning more about female physiology and how to optimize training and nutrition for women’s endocrine health.
Knowledge of PEDs:
I have a solid understanding of performance-enhancing drugs (PEDs) and their pharmacology. I’m always open to learning new things and discussing the latest ideas on this topic.
16-Week Cycle Plan
I’ve already started my cycle, but I’ll be updating this log weekly with progress, training, and nutrition. I’ll extend my cycle by an additional 4 weeks starting today.
Primary Goal: Continue to gain lean muscle while reducing fat. I’ll explain the specifics of my approach in future posts, but here’s a snapshot of my current plan.
Weeks 1-4: Nutrition Plan
Food Strategy: I’m cycling my carbs and calories to optimize muscle growth and fat loss. Below are the macro breakdowns:
Low Carb Days (Days 1, 2, 4, 5)
- Total Calories: 3320
- Protein: 295g
- Carbs: 400g
- Fats: 60g
High Carb Days (Days 3, 6)
- Total Calories: 4100
- Protein: 260g
- Carbs: 630g
- Fats: 60g
Low Calorie Day (Day 7)
- Total Calories: 2860
- Protein: 295g
- Carbs: 240g
- Fats: 80g
I’ll dive deeper into my nutrition strategy in upcoming posts, but these macros are specifically tailored to my training, body composition goals, and PED use. They are not necessarily applicable to everyone—always keep in mind that nutrition needs can vary significantly based on individual goals and conditions.
Training Approach
I’m focusing on sarcoplasmic hypertrophy training, using supersets and giant sets to maximize nutrient and blood flow to the muscles. My workouts typically start with a build-up to my top sets (e.g., flat dumbbell press, working up to a 70 kg dumbbell for 10 reps with no reps in reserve). After that, I proceed into the working sets with minimal rest and follow up with supersets and giant sets.
I’ll post more about my specific training routine, as well as videos, in future updates.
PED Cycle
Remember, this cycle is customized to my own biochemistry, training intensity, and nutrition plan. It is important to note that PED use should always be approached with caution and ideally under the guidance of a professional.
Weeks 1-4 Cycle
- Testosterone Enanthate (500 mg/week)
- Masteron Enanthate (400 mg/week)
- Primobolan Enanthate (300 mg/week)
- Growth Hormone (4 IU/day)
- Fast-Acting Insulin (Novorapid)
- Slow-Acting Insulin (Lantus)
- Metformin
I’ll go into more detail about how these compounds work together in a future post. If you’re interested in a more in-depth breakdown, let me know, and I can create a video to explain the science behind it all.
I’ll be updating this log with my progress, training, and any changes to my plan. If anyone has experience with similar cycles or approaches, feel free to share! I’d love to hear how other people are structuring their training and nutrition, and if you have any questions, don’t hesitate to ask.
Looking forward to sharing this journey with you all!
Quick Stats:
- Age: 28
- Height: 183 cm / 6’0”
- Weight (fasted): 117 kg
- Body Fat: Approximately 12-14%, currently in the off-season
- Training Experience: 15 years
- Competing: 8 years
I’ve always been a bigger guy with a natural strength base, and when I first started, my body type was more suited to powerlifting. I hit some decent numbers as a teen:
- 140 kg bench press
- 180 kg deadlift
- 160 kg squat
I transitioned to bodybuilding after my dad, who was also a competitive bodybuilder, inspired me. I won my first competition in the *IFBB* as a natural, but my next two shows were disasters due to lack of coaching. After 2020, I started placing well, with results ranging from 1st to 3rd. Over time, my physique has evolved, and now I’m focusing on Classic Physique, aiming to maximize my weight cap—though I may eventually transition to the Super Heavyweight class. My long-term goal is to earn my pro card as a Classic Physique competitor, as I feel my physique suits it.
Education & Background:
I’m currently studying Health Science in Medicine and Dietetics, working towards becoming a dietitian. My background in nutrition has been crucial in my own bodybuilding journey and in helping others with muscle gain and fat loss. Recently, I’ve been learning more about female physiology and how to optimize training and nutrition for women’s endocrine health.
Knowledge of PEDs:
I have a solid understanding of performance-enhancing drugs (PEDs) and their pharmacology. I’m always open to learning new things and discussing the latest ideas on this topic.
16-Week Cycle Plan
I’ve already started my cycle, but I’ll be updating this log weekly with progress, training, and nutrition. I’ll extend my cycle by an additional 4 weeks starting today.
Primary Goal: Continue to gain lean muscle while reducing fat. I’ll explain the specifics of my approach in future posts, but here’s a snapshot of my current plan.
Weeks 1-4: Nutrition Plan
Food Strategy: I’m cycling my carbs and calories to optimize muscle growth and fat loss. Below are the macro breakdowns:
Low Carb Days (Days 1, 2, 4, 5)
- Total Calories: 3320
- Protein: 295g
- Carbs: 400g
- Fats: 60g
High Carb Days (Days 3, 6)
- Total Calories: 4100
- Protein: 260g
- Carbs: 630g
- Fats: 60g
Low Calorie Day (Day 7)
- Total Calories: 2860
- Protein: 295g
- Carbs: 240g
- Fats: 80g
I’ll dive deeper into my nutrition strategy in upcoming posts, but these macros are specifically tailored to my training, body composition goals, and PED use. They are not necessarily applicable to everyone—always keep in mind that nutrition needs can vary significantly based on individual goals and conditions.
Training Approach
I’m focusing on sarcoplasmic hypertrophy training, using supersets and giant sets to maximize nutrient and blood flow to the muscles. My workouts typically start with a build-up to my top sets (e.g., flat dumbbell press, working up to a 70 kg dumbbell for 10 reps with no reps in reserve). After that, I proceed into the working sets with minimal rest and follow up with supersets and giant sets.
I’ll post more about my specific training routine, as well as videos, in future updates.
PED Cycle
Remember, this cycle is customized to my own biochemistry, training intensity, and nutrition plan. It is important to note that PED use should always be approached with caution and ideally under the guidance of a professional.
Weeks 1-4 Cycle
- Testosterone Enanthate (500 mg/week)
- Masteron Enanthate (400 mg/week)
- Primobolan Enanthate (300 mg/week)
- Growth Hormone (4 IU/day)
- Fast-Acting Insulin (Novorapid)
- Slow-Acting Insulin (Lantus)
- Metformin
I’ll go into more detail about how these compounds work together in a future post. If you’re interested in a more in-depth breakdown, let me know, and I can create a video to explain the science behind it all.
I’ll be updating this log with my progress, training, and any changes to my plan. If anyone has experience with similar cycles or approaches, feel free to share! I’d love to hear how other people are structuring their training and nutrition, and if you have any questions, don’t hesitate to ask.
Looking forward to sharing this journey with you all!
