Road To Madrid & The Arnold Europe

Diet (used myfitnesspal to surpass around 4.5-5k calories as v lean all year and need to pack on mass)

#1/ whey protein (1 scoop) in water immediately on waking

#2/ 4 whole eggs, 3 cups cheerios with milk & sweetener, 2 tbsp peanut butter

#3/ 1 x Chicken breast (around 180-200g) or turkey mince/ 100g rice (uncooked weight)
Vegetables/15ml olive oil (extra virgin)

#4/ 1 x Chicken breast or turkey mince/100g rice (u.cooked weight)/vegetables/EV olive oil 15ml

#5/ pre workout meal
3 cups cheerios with milk,
2 bananas

Pre workout shake: 1-2 scoops neurocore
Intra: 1 scoop amino drink/0.5 scoop glycofuse
Post workout: 1 scoop glycofuse/10g creatine/2 scoops whey

#6/ 250g steak mince/120g pasta with bbq sauce
/Vegetables

#7/ cottage cheese 300g mixed with jam, 2 tbsp peanut butter

4 pints whole milk drunk throughout day for extra calories/protein
 
This was my condition a few weeks ago; now I'm eating more I fill a lot fuller training and outside the gym. Rest and nutrition will be key this offseason

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Looking good mate... Watching with interest. Good luck with your goals :thumb:
 
all the best mate...

regarding nationals... as a tested contest, do they just test for blood levels at the show (test etc) or a proper full screen?
anyone running deca for the last 18 months would fail?
 
all the best mate...

regarding nationals... as a tested contest, do they just test for blood levels at the show (test etc) or a proper full screen?
anyone running deca for the last 18 months would fail?

It's a urine test ? Not sure how much can tell with that
 
Wednesday 31st September 2016: chest

Incline Barbell press
Incline hammer press
Flat dumbbell press
Pec Dec flye around 3/4 sets each all in an 8-10 rep range.
 
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