[Emil Borel Rasmussen]

Alright so today I was back in the gym. I didnt go friday as the fever returned. So back today strenght held after a week of sickness, I’ve gotten all meals in and slept a lot too this past week, and managed to drop some bodyfat too I can see from pictures. Today was push day, here’s some posing from today.

[Emil Borel Rasmussen]

104.9 this morning after three days on rest day diet as I’ve had a cold, but feeling better today so I’m gonna hit the gym tonight for a push session. I havent missed any meals so I don’t expect strenght to have taken a dip. We’ll see tonight how it goes! Supp wise I just started cycle after 14 weeks cruising.
Cycle is 400npp, 375 test, 250 EQ, all split m/w/f.

[Emil Borel Rasmussen]

My current diet on training days:
Meal 1(pre): 150g oats, 50g whey, 200g skyr
Intra: 50g dextrose, EAA
Meal 2(post): 120g rice cakes, 100g cooked rice, 20g honey, 1 banana, 40g whey
Meal 3: 200g chicken, 250g cooked rice
Meal 4: 200g ground beef, 200g cooked rice
Meal 5: 200g ground beef, 100g cheddar, 10g coconut oil
Meal 6: 130g oats, 50g whey

On rest days:
Meal 1: 100g oats, 50g whey, 200g skyr
Meal 2: 200g ground beef, 1 avocado, 20g nuts
Meal 3: 200g chicken, 200g cooked rice
Meal 4: 200g ground beef, 100g cheddar, 10g coconut oil
Meal 5: 150g chicken, 150g bread, 30g nut butter
Meal 6: 100g oats, 50g whey, 30g nut butter

[Emil Borel Rasmussen]

Okay so back on here with a log. It’s been 9 months since last comp but still not looking to do any show soon. I’ve worked with Jordan this off season so far but now trying things on my own again.
Currently sitting at 106 kg, trying to recomp, and so far so good, I’ve come down from 109.5 and strenght has only progressed. Split is
Push/legs/pull/rest/push/pull and hams/rest
Working on 2 rotations.

[Emil Borel Rasmussen]

According to Dean tudca should not be taken on cycle but post cycle

[Emil Borel Rasmussen]

Post workout wouldnt be the place to drop carbs, drop furthest away from the sessions would be ideal. But if you dont have a set plan, and say you want to do cardio, then try and introduce cardio and see what happens. Then change accordingly 🙂

[Emil Borel Rasmussen]

Hey guys. So I am 5 weeks post show today, and even tho I have increased food, my weight took a drop this week. Energy’s been a little lower this week too so time to increase food even more.
Strenght is still progressing nicely, and I can especially see some new mass in my delts. And that’s very good because that was something I was really beat on at my show. The winner had much rounder delts than me.
But yes, strenght is now around same as when prep started back in january. So all in all, I’m in a very good spot. Going into this coming week I’m aggressively gonna try to keep progressing lifts even tho bodyweight went down. I aint stopping this train 😉 pictures are comparing now to pre show. I really see some delt gains.

[Emil Borel Rasmussen]

So today I took some pictures again, and I’m still very happy with the shape now 3 weeks post comp!
Food’s been much cleaner this week. Strenght still progressing!

[Emil Borel Rasmussen]

Hey Fabian! Yes considering I dropped the clen straight away and had a lot of enjoyments I’m happy with where the condition is at! And yes I feel full AF during sessions, pumps are really good and strenght progressing nicely!
I’m hoping to work with JP as soon as he get open spots.
Drug wise I’m just going on 225 test right now, food was what my body needed and missed, not drugs. So probably just gonna save my EQ and npp bits for pushing up later on.
I’ve increased my macros slightly, so training days are now
240p/460c/70f
And rest days are at 200p/160c/85f! Will post some pictures on friday to compare to last week!

[Emil Borel Rasmussen]

So now being a little over 2 weeks post comp condition is Holding on nicely especially considering how many off meal plans I’ve had – there has been a lot of family events with food, birthday cakes and what not, and I’ve enjoyed myself without going crazy. Weight is fluctuating in the light 90’s.
Strenght is progressing nicely every session, contractions are very good and pumps are amazing. So is sleep and energy, so I’m at a very good place.
This week I’m gonna stick to the mealplan and only have 1 off plan meal on sunday as my boss is taking the whole company out to eat sushi/chinese.
I’m excited to see if my condition will improve over the week while still progressing strenght wise.

[Emil Borel Rasmussen]

Thank you so much guys!
So I’m now two weeks post show almost. My weight is roughly 8 kgs over stageweight atm, but have dropped 2 kilos since “post comp peak” or whatever to call it.
Strenght is increasing! And my pumps are crazy good. I really enjoy training and look forward to every session. It’s so nice to again really go and love what you do and progress. I dont think it’ll take me many weeks to get back to off season peak strenght, because my strenght actually didnt take too much of a beating in prep.
Here is some pictures from today, two weeks after weigh-ins with some chest and delt pump going on

[Emil Borel Rasmussen]

I’m hoping to work with JP soon, this is my plan based on the answers I could get through the forums and videos on the site – my bad! I’ve made the settings myself but credit to JP for giving guidance through the site.

[Emil Borel Rasmussen]

Thank you Aj and Corinne!
I am hoping to soon be a client of Jordan. The plan is to really focus on bringing my upper body up, and get a smooth transition into off season.
I will start with just 225 test for the next 8 weeks, dropped the clen, winny and adex, and cardio wise I’ll be doing 15 mins pwo and then I’ll play soccer on rest days.

My Macros are 240p/440c/70f for training day, and 200p/140c/80f on rest day.

[Emil Borel Rasmussen]

Hey guys! I took second yesterday. The battle between me and 1st place was legs and condition (me), against size and upper body (him). He won fair and square and I’m very happy with my own showing. I wanted to come in conditioned because I was soft last year, and I managed to do so. So I’m very happy. Some things happened, I was cut short in my posing routine and the whole show straight from weigh ins was run very amateurely. But I dont think anything would have made any difference, his upper body was superior to mine and he looked amazing. I showed confidence and FELT confident and at home on stage. I definitely belong there.
So yesterday I enjoyed a few things, didnt go crazy on any food or fluids, weight was up almost 5 kgs today.
Today I’m back on the grind. Looking forward to progressing. I’ll leave some pictures from stage here.

[Emil Borel Rasmussen]

Hey guys! So tomorrow is game day.
So since tuesday I think, it’s been 160mcg clen, 1mg adex ED and 60mgs winny.
Tomorrow before stage I’ll have 10mg halo.
Water wise we did 8 liters tue/wed/thur, then friday was 3 liters, and today I had 100ml with every meal for the first four meals. Zero water from now.
Sodium wise we changed nothing until friday, where we cut it in half, today no sodium, except for the burger and fries I’m getting in an hours time.
Following orders!
I met Big Luke Sandoe today at the show. Man he is indeed Big Luke 😉