Tom Blackman Show Prep for UKBFF Gravesend 24th August 2008

TinyTom

Im going to be running a show prep journal from now up until the Kent Classic or Gravesend show on 24th August.

The idea of these threads is to allow people to see how someone preps for a show, what is involved in bodybuilding contest preparation and what sort of diet and training schedule is involved in presenting a show ready physique.

This is a chance for new trainers or people thinking about doing a show to get some prior knowledge of what occurs.

Bit of background for those that dont know. I have competed for nearly 6 years now (with 1 year off) and last year I won the overall at the Portsmouth show but had a poor showing at the British due to some of my timings being off with carbs and water.

After this happened I decided to enlist the help of Harold Marillier who is a very respected contest prep guy and Pro Bodybuilder as previously I had done all my prep myself and this can be a massive mental strain.

I have had shoulder surgery in February so what I bring this year will be probably 90% of my full potential but I was adamant that I wanted to compete so I will be doing the Gravesend qualifier in just over 11 weeks and then the British Champs on Oct 19th so just over 20 weeks of dieting total.

I started my diet last Friday and I will post up the macros etc later on. I will also be posting up some clips of my training and posing if I can get the hang of techie stuff.

I wont be continuing the journal past the Gravesend as after this time I will then be setting my sights on competing against James L, Shaun Tavernier, Barny Du PLessis and all the other excellent physiques so I really wont have time to keep an up to date log.

I will begin updating from tomorrow.

I saw Harold on Saturday to discuss the show, diet etc and he had a look and said I was already looking 8 weeks out which is good to know as I have 12 weeks to go.

That doesnt mean that Im going to take it easy by any means just means I will be ready sooner.

MESOMORPH

Best of luck Tom, You'll be spot on, I know you will this year and I'll support you all the way mate.

H is a great guy and knows his stuff.

James

TinyTom

I went training abs last night which was a pitiful affair

Managed 5 sets of crunches and then my abs spazzed up so I ended up rolling around on the floor like an upturned turtle.

Seeing as I havent trained them for 6 months I should have really expected this but cos Im HARDCORE I thought I could take it lol, hopefully a better performance next time.

So after I could walk again I simply did 40 minutes cardio and a bit of posing practice.

Diet yesterday went like this

6.30 - 5g Extreme Glutamine, 2g HMB, fat burner, Coffee

7.00 - 40 minutes cardio

8.30 - 100g Oats, 10g Lecithin, 15g Peanut Butter, 50g Extreme Protein

12.00 - 225g Turkey Steak, 60g Brown Rice, 10ml Udos

2pm - 50g Extreme Protein

4.00 - Same as 12

6.00 - Same as 6.30am

6.30 - Spaz Abs

6.40 - 40 minutes cardio

7.30 - 60g Vitargo 50g Extreme Whey

10.00 - Same as 8.30 but no Protein

I was on a med carb day yesterday hence the late carb meal. Normally I would have eggs at this time.

I weighed myself yesterday and was 15 stone dead on which is 95kg. So I have 11lbs to drop to make the weight which is about 1.5lb a week to be ready a few weeks out.

No phots last night due to

a) Me being a spaz and forgetting my camera
b) No one being around to take the photos anyway.

I will get some done tonight at Prolab so will post them up tonight.

I will also be doing some training clips so hopefully I can get round my utter incompetance with PCs and load them up.

TinyTom

If anyone is interested in the AAS schedule used during prep then I am happy to post this up although I wont be specifying doses.

This is for a number of reasons

1. I dont want new guys to think that this should be their schedule
2. I dont want to be on the end of a law suit from a mum who's son has followed my prep as 'advice'

LeeB

some good points there tom.. i think most (me included) would be interested in what is used and at what stages of the diet, and the reasoning behind your choices, rather than "on this day i took this and that" i think an outline of your course as a whole would be excellent and would probably show the young lads on here its not just a case of take as much as you can cos everyone else seems to be!

TinyTom

Yes exactly my point Lee.

Well its 12 weeks to the Gravesend so for the next 6 weeks including this one I will be running

Extraboline (Greek Deca)
Test Heptylate

6 weeks out I drop off the Extraboline because of the water retention and long clearance times and change over to NPP (fast acting Nandrolone)

I also add in Tren Hex which Ive found to be very good in promoting additional hardness and so the appearance of a more ripped physique.

3 weeks out from the show I would drop out the NPP and add in Winstrol tablets as this gives a drier, crisper look as an anabolic than NPP.

I also drop off the Heptylate and switch to Test Prop.

I will also be adding in a Methyl Trien,Masteron,Prop mix from ROHM which I have had excellent results in the past with.

So a switch from higher dosed long acting substances down to Faster ones that give less water retention.

I generally drop off all injections about 5 days out to prevent any cosmetic effects such as lumps.

After the Gravesend I will have about 9 weeks to the Finals so I will add in NPP again for about 2 weeks before switching back to the previous compounds.

Thats a rough plan and sometimes it changes with how I am looking.


Stimulant wise I utilise T3 at 25mcgup till about 6 weeks and then increase it slowly as it comes closer to the show.

CLen I run 2 weeks on/off

I switch between effy and normal fat burners over the course of the diet.

I will run GH at 8iu a day normally 4iu pre cardio and pre WO in the evening. I have found no benefit from doing at night before bed.

Pikey

Hi Tom,
I’m looking forward to reading this one...
What’s the reason for the long gap between the 0830 meal and the next one?
What do you do for cardio?
Cheers
Chris

LeeB

what about AIs Tom?

TinyTom

Pikey

I just got tied up that day at work, normally its 11-11.30.

Lee - Oh yeah forgot about them lol. I use Letrozole every 2-3 days up until the last few weeks and then switch to Adex as I find that Adex gets rid of water better

LeeB

whats the reason for letrozole beforehand as opposed to arim? price?