Pscarbs NABBA Assault 2007

PScarb

cheers guys ...


well i received my final draft of the diet today from Harold the carb amounts are a little lower than we talked about but mainly for ease of measuring when i am away working...

Medium Day
Meal 1:
Multi vit, 1g vit C, 4caps creatine E2, 10g glutamine
2 scoops Extreme Whey, 75g rolled oats,1 banana

Meal 2:
250g chicken or turkey breast or lean mince
62.5g basmati Or brown rice or 225g sweet potato
teaspoon udo’s or Similar oil.

Meal 3:
Same as Meal 2

Meal 4:
2 scoops Extreme Whey, 75g rolled oats,1 banana

Pre Workout- Nitric oxidiser or EPH or E.C.A. stack or similar

Meal 5 PWO:
Shake to provide 50g protein and 50g carb
10g glutamine, 4 caps creatine E2, 1g vit C

Meal 6:
250g chicken or turkey breast or lean mince/steak, twice a wk Salmon
2 portion veg (green and/or yellow totalling 300g)
Teaspoon Udo’s oil or similar essential oil, multi vit, 2g vit C ZMA as directed on tub(standard dose)

Low Day – P 315g C 180g F +- 50g
(carbs reduced evenly from First four meals)

Refeed Day – P 315g C 450g-500g F <50g

Carb Cycle

M - Low
T - Medium
W - Low
TH - Medium
F - Low
S - Refeed
Su - Low


i will drink 3-4 litres of water a day
On non training days replace post workout meal with a meal similar to 10.30am/1.30pm

Gear:
Weeks 3 - 8
1g Test Enthanate Iranian
400mg Deca Bioizer
20mg Nolva ed

Weeks 3 - 6
100mcg's of Omega IGF-1LR3 ed

Weeks 3 - 12
either 5iu's of Generic Blue tops or 8iu's Hygetropin ed

i am starting to use clen at 80mcg's ed from monday aswell...

i took some pics tonight but i am not happy with how i look so will not be posting any pics up yet

PScarb

well it has started, for the next 15 weeks i will be known in my house as Grumpy Bum

Weighed myself this morning and i stand at 215lbs probably looking at being on stage at around 190lbs....

let the fun begin

Rianabol

all the best mate

good luck, i dont envy u lol,

R

PScarb

Update.....
So the diet started monday....i travelled up to north wales in the afternoon took me 5hrs and twice i had to stop and eat my lean mince and rice
i went straight to the gym and did the following which in hindsight was not the best idea

Quads:
3 x leg extensions
Leg Press 10 sets of 10 reps with 10 seconds rest between sets (400lbs)
walking lunges - 10 sets of 12 strides (6per leg)
Hams:
6 x standing leg curl
4 x lying leg curl
Calf's:
6 x standing press 20 reps per set

this wiped me out totally in fact tuesday morning i could not stand for about 10 min

so i bought 2 cooked chickens tuesday night and weighed them out and split them across my meals for wednesday...

Meal 1:
2 weetabix flaked almonds + 2 scoops extreme protein
Meal 2:
250g chicken
62g basmati rice
50mcg's liquid clen, multi vit, 1g vit C, 2 joint support tabs, 50mcg'd T3, 3 x green tea capsules, 400iu's Vit E
Meal 3:
250g chicken
62g basmati rice
Meal 4:
2 scoops extreme MRP
15g almonds
Meal 5:
PWO drink
multi vit, 1g vit C, 2 joint support tabs, 3 x green tea capsules, 400iu's Vit E
Meal 6:
250g fillet steak
veg

my legs today are still killing me from the hammering i gave them on monday...i decided to leave work a day early due to the impeding weather that is due tomorrow so i have just got home after 7hrs on the road thankfully i made up all my meals this morning but driving for that long does take it out of you when your dieting....

meals today....
meal 1:
50g porridge
1 banana
2 scoops extreme protein

Meal 2 & 3
2 tins of smoked tuna in olive oil
62g basmati rice

meal 4:
250g chicken
62g basmati rice

meal 5:
2 scoops extreme protein
1 tablespoon PB

meal 6:
250g chicken
300g veg

no training last night or cardio due to travelling but at least i will get a decent workout in tomorrow night with my training partners....

PScarb

Today was a meduim carb day so i feel a little more energetic tonight had a decent back session...

Wide Pulldowns to the front 4 sets
Wide Pulldowns to the back 4 sets
One arm DB rows 4 sets
Full Deadlifts 3 sets got 3 plates a side for 5 reps first time in years i have done full deads...
Straight arm cable pulldowns 3 sets
Cable rear delts 5 sets

Calfs:
5 sets standing raise...

i have had carbs with every meal today apart from my last meal which i will have in about 10min....

got a low day tomorrow probably will push it a little because of the refeed day on saturday.....

Bodyworks

volume training obviously works for you. almost saturday mate...

PScarb

yes shane i do seem to respond better to higher sets but the reps are still in the 8-10 range....

yea i won't be able to sleep tonight thinking about all those carbs tomorrow

marcos chacon

all the best for your contest !!!

LeeB

im finding im incorporating more volume training into my workouts these days and i seem to be responding well... i tend to vary it though... ill do a volume session for only 1-2 bodyparts a week and rotate those bodyparts.... am considering doing volume sessions for everything all of the time... but not sure if this would be too much... think i may need a suck it and see approach!

PScarb

thanks mate...