So check in Saturday morning and weight was 202.5lb.  Nice 3 lb drop this week and close to my target which is 196/198lb.

I brought in Clenbuterol this past week which i havnt used for the whole prep due to its dehydration/cramping effects and the fact i have 2 slipped discs and 10% of my left pec left attached means if i want to keep pushing my training really hard like i do i have to avoid these drying out supplements and others until the last 3/4 weeks.

Cardio is 50 mins in the AM and from 4 weeks out i have been doing 15 mins pwo all days but legs.  Rest days are still double cardio days which was an additional 30 mins but as of this week is now 40 mins.  Pwo cardio also to 20 minutes now.


Food as been 2300-2400kcal train days looking like 330p/200c/25-30f and rest days 2100kcal with a drop coming from carbs.  I am also still fasting till 11/12 lunch time on rest days.

From 3 weeks out this is now 2250kcal and 2000kcal rest days with reductions from carbs so train days are around 160-170g carbs.  Really time to force these last bits of stubborn fat off.

Supps in terms of hormone boosters nothing has changed and my base oils have been the same all the way through utilising long acting supplements.  I have now this week brought in a particular supp that dries you out at 40mg per day.

My thyroid supps that i take to keep me in normal range as you can see from my bloods up until 4 weeks out were 37.5mcg but this has now gone to 50mcg for the next 2 weeks before dropping back down.

This Saturday i did a high day which ended upo being 900g carbs with a water taper.  The result was a 1.5lb gain in weight but much fuller.  Pictures can be seen on my instagram,

This week just grinding it out and then im down to stay with Jordan and Corinne this week as there 2 of my very very good friends so i try and stay/train with them every couple of months and i couldnt ask for 2 better pairs of eyes to tell me how close or far i am off.

Lastly Training – at this stage i keep my log book but i dont right any new sessions up as i am not looking to over reach and push into new territory in terms of reps or weight.  I am purely looking to maintain form/intensity and strength these last 3 weeks while energy levels, BF levels are low and body is becoming dryer there is an increase risk in injury and its here we must be clever and control our ego as i am stll hitting PB’s.

So below is an exact copy of how my update looks and changes to be made from my own personal notes.  This is how i work with each client and i keep these and write them up weekly for each client including myself.

The main picture is from 7 week out but this update is from the weekend just gone which is 6 weeks out.

Also below is my full blood work done at 7-8 weeks out and 10 weeks into cycle.  Here apart from the obvious marker that going to be raised such as CK etc all my other markers are pretty dam fantastic if you ask me.  It lets me know i can go a little higher with my thyroid hormones (i have a naturally under active thyroid tested by blood work years ago) and it shows i need to reduce my estrogen/supps as even on 0.5mg arimidex daily its still high.

Information like this is invaluable both for myself in terms of health and in terms of helping me make educated changed and shows that under the right guidance there is no need to be unhealthy.

Weight was 208.5 – target 196-198

Cardio still 50 mins with 30 PM on fast days

Diet to change with 2500 and 2300 rest days so slight reduction here.  mainly from carbs (225 now) and protein down from 360 to 335gish)


t3 to 37.5mcg, t4 going to 100mcg based on feedback from blood work below

LETRO hurt pec so pulled and upped arimidex to 1mg daily – i put letro in to bring down estro quicker however due to my torn pec (only 10% left attached) i cant really utilise supplements that dry me out until the last couple of weeks.  Things like clenbuterol and other drugs are a No No full stop or kept for the last couple of weeks when i back off training.

OTC fat burner still x 2 per day

Today just 500g carbs plus clean feed tonight due to Krakow stag last week and races stag do next week im being more conservative with refeeds inbetween.  I ended up having a balti mixed grill, tomato garlic bread, chips and some gluten free granola lol.

Looking much leaner again and BF down.