Kienzi journey to first competition

[KienZi]

Im starting this log in order to keep on track and overcome my biggest weakness which is diet. I had struggled in past many times and never had healthy realationship with food so this is where my journey starts.
Some info about me:
22y/o
5,6ft
180lbs at 11-13% body fat
Ive been training calisthenics for a few years with on and off time but never went to gym until last year so i guess i could say that ive been lifting consistently only for a year.
Training program:
Upper Power
Lower Power
Off
Back and shoulders hypertrophy
Legs hypertrophy
Chest and arms hypertrophy

Cardio 2x a week 30min

Diet:

Meal 1: 50g oats mixed with 35grams protein and 150ml lactose free milk (Usually pre workout)
Meal 2 (usually post workout )
Protein 35grams mixed with 150ml lactose free milk
Meal 3 Chicken 250g White rice 100g Salads
Meal 4 Chicken 250g Pasta 70g Salads
Meal 5 Cottage cheese 250g

Totals 2182kcal
245P
46F
200C

 

[Trump]

That’s about the same amount of calories the wife has when she wants to lose a few pounds. What’s the aim here?

 

[KienZi]

That’s about the same amount of calories the wife has when she wants to lose a few pounds. What’s the aim here?

I have about 8weeks to shred down to 5-6% from 11%. You suggest me to increase calories? Im behind my schedule and 8 weeks is not a long period of time, if i increase calories i believe i wont make it in time.

 

[Gibsonator]

lets see a picture of your current physique to get a better picture of what ur workin with

 

[Trump]

I didnt read your cutting there, journey to first come could be years in advance. As gibs said let’s have a look at you

I have about 8weeks to shred down to 5-6% from 11%. You suggest me to increase calories? Im behind my schedule and 8 weeks is not a long period of time, if i increase calories i believe i wont make it in time.

 

[KienZi]

lets see a picture of your current physique to get a better picture of what ur workin with

Later on will upload legs n back to give u overall picture

 

[Jin]

Later on will upload legs n back to give u overall picture
View attachment 8363

You can make your goal bro. If you are worried then Drop all the carbs and go chicken and veggies. 10 Almonds a couple times a day for a boost.

Get your BF down; you’ll be completely depleted, then carb up a week before your show. You’ll end up looking better than I did.

No more pizza!

 

[Trump]

Your pretty ripped man, looking good. Someone with more experience will come along and help you out soon.

 

[Trump]

And he did before I even sent my message

 

[Gibsonator]

for sure you can diet down in 8 weeks, lean and vascular as it is. Will follow along dude.

 

[KienZi]

Thanks bros I will stick with this diet and see how it goes. Im happy to be mentally back after those awful binge days..

 

[KienZi]

Todays leg workout
Hack Squat 140kg/5-5-5 Rest pause 4
Leg press 360kg/10-9-8 Rest pause 6
Leg extension 3x
RDL 100kg/6-6-5 Rest pause 4
Leg curl 3x
Standing calf raises 3x
Seated calf raises 3x

 

[Grizzly911]

Later on will upload legs n back to give u overall picture
View attachment 8363

That's a pretty good foundation that you have right now now. I wouldn't get overstressed about it if I were you. Obviously your diet is working really well.

 

[KienZi]

Hit shoulders and back today. I feel like my estrogen is a bit high, ichy nipples, higher blood pressure and moonface. I'll get bloodwork done this week to see whats going on.

Todays workout
Dumbbell row 4x8-12 Every set restpause
Pulldown to front 3x8-12 Every set restpause
Seated machine row 3x8-12 Every set restpause
Pulldown to back 3x8-12 Every set restpause
Close grip pulldown 3x8-12 Every set restpause
Shoulder smith 4x8-12 Every set restpause
incline lateral raises 3xfailure
Upright cable row 3xfailure
Rear delt fly 3xfailure
Face pull 3xfailure

Trying to bring my weakest body part which is back, did a ****ton of restpause sets today, will see how my body responds to it.

 

[The Tater]

Looking good. I’m subscribed and along for the ride. Youve already received some great advice on the diet side of things and let’s face it, that is where abs are made.

 

[CJ]

Trying to bring my weakest body part which is back, did a ****ton of restpause sets today, will see how my body responds to it.

I love rest pause sets, but I can't do them for too long, it eats away at my recovery. After about a 4 week run, I need to deload or I fall off a cliff.

 

[KienZi]

I love rest pause sets, but I can't do them for too long, it eats away at my recovery. After about a 4 week run, I need to deload or I fall off a cliff.

Same bruh. Rest pausing gave me best results when i was bulking but it really beats me up in the long run so deload is a must plus im on a pretty big caloric deficit.

 

[Browns225]

I think your diet/macros are great for your height/weight/goals and you look solid and vascular already. Don't stress you've got this!

Re: rest pause this is what I've been doing for my lagging bodyparts the last few months and it's worked really well without straining my joints (pec tendon and knee) too much.

 

[KienZi]

So the gameplan changed a bit, i will delay the competition until spring since my back width is a huge weakpoint and i want to be 100% confident that im stepping on a stage in my best shape. Will cruise on 250mg test e for a few weeks to give my body a break, then i will blast with test e 500mg and tren e 400mg.
Diet:
~3300-3400Kcal
~250P
~500C
~50F

Im so excited about this, can't wait to hit new PRs, will keep log updated. Any advice from you guys is highly appreciated

 

[Jin]

You’ll never feel truly ready. I’d just stick to the game plan in go onstage as planned. Whatever you choose we’re here to help.