Coco’s 2021 Prep Log

[coco1988]

Another successful week!

Not much change in terms of weight but visually getting leaner. 2 weeks on blast now so muscles are filling back out etc!

Average weight: 239.2lbs

Food and cardio were adjusted this week!

Macros:
training days -275g protein, 250g Carbs, 40g fat.
Refeed on Saturday - 275g protein, 350g carbs, 35g fat
Rest days - 275g protein, 325g carb, 35g fat

Cardio: 4 x 250cal and 1 x 10min HIIT

I’ve given up on putting emojis over my face. I don’t really give a fuck LOL.

My original show in May 22 got pushed to July 17. So now I’ve decided to compete in Sudbury Classic on June 5. If that gets pushed or canceled I’m not sure I’ll even compete as I don’t want to diet for the whole summer. But we shall see.

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[Warlord]

great job!

 

[NovaScotiaMan]

Your dedication and hard work is showing brother nicely dune

 

[coco1988]

Update: Sudbury Classic has now been pushed from June 5 to July 10. So looks like I will just be waiting until July 17 now and doing the Fouad!

Unsure of what modifications my coach is going to make regarding AAS. But I will be sure to update here!

Yay for 26 weeks of dieting haha.


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[coco1988]

Another week in the books!

No major changes. Weight held around 239lbs! But definitely visibly leaner!

Updated macros:
275g protein, 250g carb, 35g fat. (Lost 5g of fat)

Overall feeling awesome in the gym! Mood and endurance are great! Sleep has been solid too ever since I got a cpap!

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[coco1988]

Forgot to update this the other day! I was working day shift and pictures had to be taken at 3:45am.

No huge changes in weight. Average 237.5lbs. No changes in food or cardio. But definitely getting leaner every day!

I came to the realization that my cannabis usage was causing me a bit of water retention. So coach and I discussed that occasional usage will be fine. I’ll just log how much and when so we can track the changes. We are going to make sure usage stops at least 6 weeks out from the show!

Started my leg phase this week. So 3 leg days per week. Quad focused, hamstring focused and glute focused! Last time I added in a leg phase, my legs grew like crazy. Let’s see what happens in the next few weeks!

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[NovaScotiaMan]

looking great brother keep pushing it diffinitly shows your working hard

 

[coco1988]

Sorry for the lack of updates. Been working like crazy on top of training and doing cardio and dieting LOL. I’m off work for a few days finally. So update coming tomorrow [emoji119][emoji119]


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[coco1988]

15 weeks out as of tomorrow! I might not be the biggest on stage, but I’m going to try and be the most shredded!

New low weigh in today of 232.2lbs. Weight was pretty stagnant the last few days, but body composition was continually improving. Had a few days off of work with 7-9 hours of sleep each night. I’m feeling recharged!

Not much has changed in terms of food and cardio.

Food: 275g protein, 250g carbs (350g on Friday, and 225g on rest days), 35g fat (30g on refeed and rest day)

Cardio: 2 x 500cal steady state (about 60mins each) and 1 x 10min HIIT.

AAS:
- 500mg Test E EW , 100mg Tren A EOD, 100mg MastP EOD.
- Will be dropping down to just 200mg Test E per week starting April 11 for 4 weeks. My show got pushed to July 17 - so we don’t wanna run these doses for 25 weeks LOL.

The focus for the rest of prep is chest, shoulders and arms! But maintain intensity on leg and back days!

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[NovaScotiaMan]

Wish I had your determination you look great bro and you still got weeks to go

 

[coco1988]

Wish I had your determination you look great bro and you still got weeks to go [emoji106]

Thanks brother! The will power took a while to build! I was always the classic eat well during the week and then cave into peer pressure and binge on weekends. But that started taking a toll on me and blood work showed it! Now everything is back in order!

I find this time around having a goal and something to work toward is what is keeping me motivated. [emoji123]


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[Sorbate]

Once you start to tan you will even look better. You can see how lean you are getting in your legs especially.

 

[coco1988]

Once you start to tan you will even look better. You can see how lean you are getting in your legs especially.

A tan sounds nice right about now! I’m always cold! Would be nice to feel like I’m laying on a beach haha


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[MuscleBeard]

Been following along! Huge progress being made. You are looking great and on track for a fantastic prep at this rate.

 

[coco1988]

Another week in the books! 14 weeks until show date! Coach approved an off plan meal for tonight. So chicken shawarma and a gourmet cookie it is for me!!

Overall great week! Took 3 rest days at the end of the week because my body just needed the rest.

No changes to the plan. Food and cardio stay the same!

The scale finally is playing catch up and we saw a decent drop in scale weight. Average of 232.4lbs this week. Down from 237 average last week.

(I’m really liking these red trunks! Once I get pictures with the blue ones then I’ll decide between which ones I’ll wear for finals)

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[NovaScotiaMan]

Nice clean gains brother you look lean and dry

 

[coco1988]

Had another great week! Hit a new low of 229lbs! 13 weeks out now!

No changes to cardio or food!

No major loss in size either (other than my waist)

Chest - 49” at start to 48”
Waist - 38.5” at start to 34”
Quads - 28” at start to 27”
Calves - 17.75” at start to 17”
Bicep - 18” at start to 17.75

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[coco1988]

Another week in the books! 11 weeks tomorrow until show date!

New low weigh in of 227.2lbs today.

I’m assuming a small adjustment in food is coming later today!

Still only two 60MIN cardio sessions a week with a 10min HIIT session.

AAS: been cruising on 200mg for the last 3 weeks. The push back in show date affected our plans. So we opted for a 4 week cruis in the middle. After this week we’ll proceed the final 10weeks with Test, Tren, Mast. And at the end some tbol and var.

I also got my mid cycle bloodwork back (was taken while on test, tren and mast and after 4 weeks of Var). And I have to say I was so happy. All my levels were within normal range. One liver value slightly elevated by a few points. Cholesterol was in normal range but not as good as it usually is off cycle.

I’ve been taking kidney support from Revive, as well as blood pressure! VitaHD from HDmuscle as well as 10g fish oil, 5000iu vitD, 1-2g NAC AND 500-750mg Tudca. I feel like everything has contributed to an overall healthy body this go around.

Getting really excited to see the changes the next couple weeks!

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[Sorbate]

Starting to see the muscles coming out in your glutes.
Getting lean.
if it was me, chest and arms would be my focus. Your legs look good, usually once guys get lean they have no legs. Especially taller guys.
Mind you what do I know, I’ve always been arm dominate so I kinda assume everyone else should be, lol.
The advantage of having a shorter arm, you are way taller than me, lol.

 

[coco1988]

Starting to see the muscles coming out in your glutes.
Getting lean.
if it was me, chest and arms would be my focus. Your legs look good, usually once guys get lean they have no legs. Especially taller guys.
Mind you what do I know, I’ve always been arm dominate so I kinda assume everyone else should be, lol.
The advantage of having a shorter arm, you are way taller than me, lol.

Thanks brother!

Yes, we’ve been Hitting 3 variations of a push day each week for the last 3 weeks! I think that we will keep it that way up until the show or as long as recover allows. And this week we will start adding in extra arm work after a few of the workouts.


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