[Gaven]

Current Weight 194lbs
Today’s pump was ridiculous. Plenty of carbs left over from yesterday’s refeed and we progressed every exercise like always. Very happy with how we looked this morning after all the food digested and the waist went back to it’s fasted state. Was supposed to work however I was sent home because one of our nurses called out so there was only one team working today. That means I got to spend the day with my mom so after training we went to the shoppes and she got to browse while I got my steps in. Also had a close friend give me a look today and he thinks I’ve only got 3-4lbs left so I’m thinking we’ll have another low day tomorrow for my rest day and then we will start carb cycling some for the rest of prep. Increase of carbs on the Chest/Hamstring and Back/Quad days and then leave the Arm/Shoulder and the Rest Day at the lower calories. That should still put me in a pretty steep deficit but hopefully reduce some fatigue, increase training performance, and give me an easier assessment as I will be more full most days. I’ll still be in a deficit on those days however it’ll probably be we add in an additional 150g of carbs or something in that range. Bring me up closer to maintenance. Rest of the day will be watching some Love on The Spectrum and scratching the cats on the couch!

instagram: Gaven_MP

[Gaven]

I mainly focus on training legs, I train them till failure and put the effort in. I dont really know what I’m doing wrong because as I said I do put the effort in and I really try to focus on them.

If you are putting in high effort, taking the sets at least close to failure, and progressing every session then your legs are growing. There’s no way they’re not. However if you are doing all three then somewhere is lacking whether it’s volume, frequency, effort, recovery, or nutrition. That’s up to you to figure out as we have no idea what your individual requirements are. Improve recovery, increase calories, lower or increase volume, lower or increase frequency, increase effort. Those are the driving factors.

instagram: Gaven_MP

[Gaven]

Yes there’s a big difference as with your split set up you will only be training the muscle groups once a week. If you do upper lower or full body then you will be training 2 or 3 times more often causing more stimulus and growth.

instagram: Gaven_MP

[Gaven]

Hey Adam. Doesn’t matter at all about how much cardio. I am actually only a few weeks out from a show and have yet to do any actual cardio. I’ve lost 40lbs so far this prep. Make sure you are counting your calories and staying in a deficit. It’s completely pointless to try to lose fat without actually tracking your food intake as you will begin slowly eating more to fulfill the lost calories. All in all. Train in a way and with a split that your enjoy doing. Do exercises that you enjoy doing. Train hard and if not to failure then close to failure. Track your food. Make sure your daily output remains the same by purchasing a step tracker. If you are doing cardio and not paying attention to your daily output then you will typically start becoming more sedentary just offsetting the calories you burnt during cardio.

instagram: Gaven_MP

[Gaven]

If you’ve been training long at all and aren’t introducing PEDs for the first time probably won’t lose fat while gaining muscle. The split question is also dependent on a ton of factors…. Not really any information at all here for me or others to go off of. Best advice I can say is it’s a good rule of thumb to increase frequency and lower volume to as much as your body can withstand while still progressing. But then again if you do not enjoy training that way and cannot adhere to it then split does not matter. Do what you enjoy and if you can also enjoy the higher frequency then just give it a go.

instagram: Gaven_MP

[Gaven]

189.8lbs!
Super successful day! We had a refeed which was fun along with an incredible workout. My mom came to visit and we were able to take her out get some seafood. Had some “fish and chips” as the Brit’s say lol. Was super full and a sweaty mess during training haha.
Training session went
Single Leg Quad Extension x2
Rear Delt Fly Machine x3
Cable Lat Pullover x2
Chest Supported Row x2
Single Arm Cable Row x2
Pump was incredible and felt like I wasn’t far off from being able to step on stage.
Refeed macros ended up being about P227 C512 F121. Definitely was much needed and my body seemed to digest everything super quick and I feel really great. Sleep is gonna be great tonight so it’s time to wind down and we’re gonna watch some TV. New season of Love on The Spectrum came out today which im excited for.

instagram: Gaven_MP

[Gaven]

Current weight 190lbs another prep low.
Last nights training session was great. Progressed on every exercise and that concluded this training block which lasted 8 weeks. Which is perfect timing because the last two sessions of legs has been incredibly hard and I think at almost 5 weeks out now and with body fat being pretty low now it’s time to pull stiff leg dead’s. So I’ve decided for this training block which will last through both of my shows and end the week after my last show I’m going to lower volume on legs with the removal of stiff legs. Also going to remove a set from chest and a set from back. With the lower volume for legs though I will be doing some more frequency. So the new split will also drop to 3 on 1 off to give me a little more rest instead of the 4 on 1 off.
New split will go as
Chest, Back, Arm/Shoulder with a leg exercise on the chest and back days and calves every other day.
Today we did the first Chest focused day of the new program. Obviously since we are only 6 week out we aren’t having any drastic changes to our exercise selection more so just manipulating volume and frequency. Todays session went
Low Incline Smith Press x2
Decline HammerStrength x2
Cuffed Cable Lateral Raise x3
Seated Calf Raise x2
Rogers Hip Press x1
Session went great. Still feel like shit just because I am depleted lol but hopefully we can improve next week when the session comes back around.
The only other change I’ve made to anything is I decided to lower my Clen and T3 dosing from 50mcg Clen 50mcg T3 back to 37mcg Clen and 25mcg T3 as they were giving me anxiety and was having a super hard time relaxing when it was time to go to bed. I noticed a difference already yesterday and today from the change so hopefully that’s all it was. If it continues obviously it’s probably the tren but we will keep an eye on it and make changes if necessary. Not really worried about keeping the stims/fat burners low anyways as we are very ahead of schedule for prep.
Fingers crossed we wake up in the 180s tomorrow if so we will refeed and honestly will probably refeed even if we do not because I feel like death lol. Parents are coming to stay with us tomorrow as well so that will be a great opportunity for a meal out with them.

instagram: Gaven_MP

[Gaven]

Seems like 10-20 seconds doesn’t hurt

instagram: Gaven_MP

[Gaven]

I don’t think you should be too worried about spiking MPS. What’s your overall protein intake for the day?

I think close to 130g, not counting trace. With trace I would say around 150-155[/quote]
I would say you’re eating more than enough protein to get as much muscle growth as you can. You could even reduce it to probably 110g if you’re getting extra from trace amounts as well. The only way you could get more muscle growth would be to continue increasing carbs as they will help better utilize the protein. I am actually only eating about 180g of protein at over 190lbs. I previously tried eating much more up to over 300g and I’ve noticed since coming down and filling the calories with carbs instead training performance has gotten better along with my digestion/waist. I understand the thought process behind leucine and stimulating MPS however if you are eating .8g to 1g per lb of body weight and give your body plenty of carbs you will grow as much as your genetics allow you to. I have found that daily protein intake is much more important than 6 different intervals and trying to stimulate MPS.

instagram: Gaven_MP

[Gaven]

I don’t think you should be too worried about spiking MPS. What’s your overall protein intake for the day?

instagram: Gaven_MP

[Gaven]

how to know if to change or not ?

Well are you happy with the look? If not there’s probably something that should be changed. Chances are if you are in shape there won’t be much manipulation. Just simply adding some food and reducing output at the start of peak week and cruise into the show. If you are in shape and go with this method then if you start to blur lines and look watery you are probably eating too much. If you feel like you are having trouble contracting the muscle and that it does not feel full then you should probably eat a little more. If the look gets worse just do the opposite. This is the easiest approach I’ve found however it requires you to be stage lean to work. If you are just grabbing at straws trying to get this lean, dry, full look Friday before the show chances are the boat has passed.

instagram: Gaven_MP

[Gaven]

Current Weight 190.6lbs
Last nights training session was perfect. Progressed every lift and decided to take my magnesium and melatonin to the gym so that when I finished my lift I could immediately take them. I technically only took them 30 mins before I normally do but it made a difference.
Dropped 4lbs in the night and didn’t wake up so sleep was great. Also hit a new prep low of body weight. Another couple days of pushing and we can refeed.

Today we have Arms & Shoulders session
Cable Curl EZ Bar x3
EZ Bar Tricep Pushdown x2
Preacher Curl Machine x3
Overhead Tricep Extension x2
Rear Delt Fly Machine x3
Dumbbell Lateral Raise x3

instagram: Gaven_MP

[Gaven]

So I last night I decided to just take some rest. I work pretty long hours at my job 6am-6pm and my relief for my shift did not show up until 7:30. So instead I decided just to go home and watch the Detroit Pro and get an extra couple hours of sleep. I know that if I were to have trained I would have only gotten about 5 hours of sleep and that would’ve set me back some.

As of today I woke up 192.2lb which is exactly what I predicted I would wake up at. Anticipating the next few days we will be 191 then 190 and then maybe refeed. Legs are on the menu since yesterday was a bust.
Standing Calf Raise x3
Lying Leg Curl x1
Stiff Leg Dead x1
Arsenal Leg Press x2
Single Leg Quad Extension x2

Will update tomorrow with weight and if session went as planned.

instagram: Gaven_MP

[Gaven]

March 29th 2025

Current Weight 194.4lbs

Today is 6 weeks out from my first show of the year. If we win we will take a crack at a pro card 3 weeks later at Junior USA’s. This is my first prep coaching myself and I have been very surprised with how well everything has gone! Not overly fatigued yet but I am ahead of schedule and hoping to be ready at 2 weeks out so I can trial some things for the peak. So far the only bump in the road has been I was using fake test for a while earlier in the prep which reflected not only in the bloodwork but how I was feeling overall which led me to change companies and feeling much better now that it’s been fixed. Training plan is 4 days on 1 day off.

Today I have legs and everything has been progressing well in training so this is what we have.

Standing Calf Raises x3

Lying Leg Curl x1

Stiff Leg Dead x1

Leg Press x2

Single Leg Quad Extension x2

Meal Plan

300g Fat Free Greek Yogurt

60g Blueberries

25g Dark Chocolate

8oz Ground Chicken

250g Jasmine Rice

100g pineapple

8 oz Ground Chicken

250g Jasmine Rice

100g Pineapple

Preworkout

2 rice cakes

40g grape jelly

Post workout

80g rice cereal

250mL lactose free reduced fat milk

35g Whey Protein

Macros P185 C304 F52 Cals 2447

Daily Vitamins

4000mg Fish Oil

2000mg Krill Oil

500mg Magnesium Glycinate

200mcg K2

4000iu D3

1200mg Citrus Bergamot

100mg CoQ10

1200mg Red Yeast Rice

200mg Nattokinase

2G Soluble Fiber

20mg Telmisartan

PEDs

500mg Test C

500mg Mast E

150mg Tren A

50mg Preworkout Anavar

50mcg Clenbuterol Daily

50mcg T3 Daily

1mg Retatrutide (dose split mon/thur)

Instagram @Gaven_MP

instagram: Gaven_MP

[Gaven]

You’ll sometimes just be lightheaded after very heavy sets and taking them to failure. Normal for me.

instagram: Gaven_MP