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Thread: ratedPG = physique competition in 2013?

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    Icon5 ratedPG = physique competition in 2013?

    Hey UM'ers! I'm planning on doing my first ever show (men's physique) in mid or late 2013 and would like to log down my transformation, training and nutritional information. Current stats as of 12/4/12, 178 lbs - 5'7" - 13-14% BF. Plan is to get down to 8% in 12 weeks to see when I feel like I'd be ready to do a show...

    - Doing a low dose cycle of just the basics and I will be CARB CYCLING with a calorie deficit and INTERMITTENT FASTING for 16 hrs with an 8 hr feeding window.
    - Currently on MP's DNC stack and will be alternating between that and T3/Clen.
    - Training #1 will be in the morning (fasted on 10g BCAA's pre and intra workout) followed by 30 minutes LOW INTENSITY cardio.
    - Training #2 is extra cardio after the feeding window for 15-45 minutes gradually increased, along with Abs and Calves every other day.
    - I'll be having one designated day off, and at least doing 30-60 min of cardio 5 out of 7 days.

    Below is my nutritional macros for the month of December:

    I will be following a 3 low carb days followed by 1 high carb day routine.

    Maintenance Calories: 2850 kcal, 178 lbs

    Carb Cycling: 12/4 – 2/4

    Low Carb Days (3) High Carb Days (1)
    Total Daily Kcal (est) 2150 2650
    Number of Meals 3 3
    Calories per meal (est) 1000/600/550 1300/700/650
    Protein (est) 60% | 322 grams 40% | 265 grams
    Carbohydrates (est) 15% | 80 grams 45% | 298 grams
    Fat (est) 25% | 60 grams 15% | 44 grams



    Low Carb 276/90/67 = 2070kcal High Carb 265/256/44 =2500 kcal
    Oats .666 cups 6/36/1= 177 kcal
    Whey Protein 34/2/1= 152 kcal
    Flax seed oil 0/0/14= 126 kcal
    Chicken B 170 g 62/0/2= 286 kcal
    Brown Rice 105 g 4/30/0= 155 kcal
    1 Egg w/ yolk 6/0/4= 74 kcal

    122/68/22 = 970 kcal
    Oats 2 cups 20/110/8= 570 kcal
    Whey Protein 34/2/1= 152 kcal
    Blueberries cup 1/19/0= 80 kcal
    Carb Complex 0/28/0= 120 kcal
    Chicken B 170 g 62/0/2= 286 kcal
    Brocolli 3 oz 3/4/0= 25 kcal

    120/153/11 = 1233 kcal
    Almonds 28g 6/6/14= 160 kcal
    12 Egg Whites 46/0/0= 184 kcal
    Spinach 1.5 cup 2/10/0= 40 kcal
    Isopure 1 scoop 25/0/0= 105 kcal
    Olive oil 0/0/14= 120 kcal

    79/16/28= 609 kcal
    Chicken B 170 g 62/0/2= 286 kcal
    Spinach 1.5 cups 2/10/0= 40 kcal
    Brown Rice 210 g 8/60/0= 310 kcal
    Olive oil 0/0/14= 120 kcal


    72/70/16= 756 kcal
    Ground Beef 113 g 21/0/17= 240 cal
    Egg White Intl 1 cup 26/2/0= 120 kcal
    Isopure 1 scoop 25/0/0= 105 kcal
    Brocolli 3 oz 3/4/0= 25 kcal



    75/6/17= 490 kcal
    Greek Yogurt cup 11/5/0= 60 kcal
    Whey Protein 34/2/1= 152 kcal
    Flax Seed oil 0/0/14= 126 kcal
    6 Egg Whites 23/0/0= 92 kcal
    Oats .5 cup 5/26/2= 143 kcal


    73/33/17= 573 kcal

    Last edited by ratedPG; 12-03-2012 at 07:53 PM.

  2. #2
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    Damn bro, given you a A+ on documentation!

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    looks well thought out.post some before and after pics if you can,i'd like to see the results.

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    Nice attention to detail.

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    Im competing around the same time next year as well, however ill be in the light heavy hopefully.
    To Die with Honor is the greatest Honor.

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    Thanks for the support guys! I'm hoping I don't lose too much muscle with this deficit/cardio/fat burners.

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    Lockjawlarry
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    Man, not so sure I have this level of discipline. nice job man!

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    Quote Originally Posted by starquest maniac View Post
    Damn bro, given you a A+ on documentation!
    Like you said
    Pain is weakness leaving the body.
    The Few The Proud.

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