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Thread: LeFr34k's Training Log

  1. #1
    Proficient Brother LeFr34k's Avatar
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    Wink LeFr34k's Training Log

    STATS
    Age: 34
    Weight: 209
    Height: 5'10
    BF: 20%

    Macros
    Calories = 2066
    Fat = 70g
    Carbs = 150g
    Protein = 200g


    Cardio AM(Monday to Friday)

    60mins cardio AM on empty stomach
    3x Cardazol pills stacked w/ SARM's (GW, SR9009 and S4)


    Dosage
    1-12 GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
    1-12 Sr9009 (STENABOLIC) 30 mg day... 10 mg doses 4-5 hours apart
    1-12 S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
    9-12 N2Generate - 5 caps daily


    Mini PCT - Week 13-16
    .Clomiphene 50/25/25/25
    .Tamoxifeno (Novaldex) 20/20/20/20
    .GW-501516 - 20 mg daily


    DIET PLAN

    [ I need a big breakfast, otherwise I feel tired the whole day, it has always happened to me, the other meals I don't care, feel free to add/remove/modify any food, you guys have more experience than me so any suggestions are welcome and I will put them to the test.]

    Breaskfast [right after cardio] (Calories = 656 / Fat = 46.62 / Carbs = 31.3 / Protein = 42.3 )

    2x Bread = (Calories = 100 / Fat = 2g / Carbs = 18g / Protein = 8)
    1tbps Jif Peanut Butter Reduced Fat = (Calories = 95 / Fat = 6g / Carbs = 7.5g / Protein = 4g)
    10g Shredded Low-Moisture Part-Skim Mozzarella Cheese = ( Calories = 30 / Fat = 2g / Carbs = 0.4g / Protein = 3.2g )
    2x Slices Turkey Bacon = ( Calories = 50 / Fat = 4g / Carbs = 0g / Protein = 2g )
    7x Egg White = ( Calories = 119 / Fat = 0.42 / Carbs = 1.68 / Protein = 25.2g )
    2x Egg Yolk = ( Calories = 110 / Fat = 9.2g / Carbs = 1.22g / Protein = 5.4 )
    1tbps Flaxseed Oil = ( Calories = 120 / Fat = 13g / Carbs = 0g / Protein = 0g )
    1x softgel Fish Oil 3600 mg [Omega 3 + EPA & DHA] = ( Calories = 12 / Fat = 10g / Carbs = 0 / Protein = 0 )
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


    MEAL 2 ( Calories = 281 / Fat = 2g / Carbs = 26g / Protein = 47.5g )

    6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
    100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)


    MEAL 3 ( Calories = 240 / Fat = 16.5 / Carbs = 18.5g / Protein = 30.5g )

    1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )
    0.5cup Rolled Oats ( Calories = 100 / Fat = 15g / Carbs = 13g / Protein = 4g )
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )

    MEAL 4 PREWORKOUT MEAL (Calories = 150 / Fat 1.5g / Carbs = 38g / Protein = 26g )

    45g Cereal Cream of Rice ( Calories = 150 / Fat = 0g / Carbs = 35g / Protein = 2g )
    1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )


    MEAL 5 (POSTWORKOUT/DINNER) ( Calories = 301 / Fat = 2g / Carbs = 28.5g / Protein = 50g )

    6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
    100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


    TOTAL
    Calories: 1,628
    Fat: 68.62
    Carbs: 142.3
    Protein: 196.3


    Supplements
    .Fish Oil 3600 mg (Omega 3 + EPA & DHA) / 3x times a day
    .Animal Pak (1 package w/ breakfast)
    .2x Magnesium Glycinate 500mg (before sleep)
    .Flaxseed Oil 2x Day
    .1x Cap N2Sleep


    WORKOUT

    Day 1: Chest, Triceps, Shoulders
    Day 2: Back and Biceps
    Day 3: Legs
    Day 4: Chest, Triceps, Shoulders
    Day 5: Back and Biceps
    Day 6(not sure yet): I'm thinking of going on Saturdays to do legs


    PHOTOS FROM LAST WEEK:
    Click image for larger version. 

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    I will upload pictures throughout the week along with the stats/workout.

  2. #2
    Moderator stevesmi's Avatar
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    okay let me give you some advice on diet since you are open to suggestions

    6 meals a day no human being needs, unless you are a top level pro slamming a ton of hgh and insulin and steroids no need for that man.

    if you need to eat early in the day or else you drag that is something that you need to push through to change. once that light switch goes off you won't feel that way anymore

    but let's say you want to keep eating early, eat less and then eat your biggest meal of the day at lunch. keep your food in a window 2-4 hours. then fast rest of day. that will put your body into fat burning mode.

    calories in/out is a noble theory, but the science is in and it doesn't work. think about why. if you eat less calories your body also burns less calories. you don't see The Rock eating 1500 calories a day to stay lean year round, he eats A LOT. but he eats the right foods and his metabolism is strong because he cycles his calories day by day. fat people might not eat a lot and they stay fat cause their metabolism is slower. now i'm not saying eat a lot of food, but what i am saying is don't count calories and try to eat X amount everyday. some days eat little, some days eat a lot. some days don't eat at all. keep it all over the place just like nature intended. but focus more on eating the right foods, lots of fruits and veggies. cut out all refined oils/flour, processed etc. cut out dairy even. what do pros do when they want to cut down? they eat eat eat eat eat, then ahead of competition to radically cut back calories and pull the rug out. it works for them cause they have super fast metabolisms and they are burning a lot of cals exercising as a job. 6% in season and 10% offseason. again you are 20% here and a normal joe who doesn't get paid to lift and stick steroids up your ass like them. so don't follow what they do man and don't follow what some skinny meathead does, to get you to 10 or 12% we have to do more than just count calories and throw darts at the wall. hope this makes sense, and if you want me to really help you dial things in my door is always open to a consult

    and fasting is your friend, and fasted exercise is doubly your friend. the objective is to burn off fat cells to get you leaner. in other words don't follow some skinny meathead ectromorph advice on diet, they never had to get rid of excess fat. they always ate bad and stayed skinny like geniuses. you are at 20% here, so we need to get you down and not by following a cookie cutter program where you are eating bread, refined peanut butter, cheese, and bacon. a good breakfast for you is fruit with eggs, forget the other crap, but the eggs must be made with no refined oils. get a tub of unrefined, cold pressed coconut oil. your entire diet needs to be improved man that will go a long way
    Last edited by stevesmi; 06-25-2022 at 12:31 PM.
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  3. #3
    NPC Champion Npcclassicphysique champ's Avatar
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    Quote Originally Posted by LeFr34k View Post
    STATS
    Age: 34
    Weight: 209
    Height: 5'10
    BF: 20%

    Macros
    Calories = 2066
    Fat = 70g
    Carbs = 150g
    Protein = 200g


    Cardio AM(Monday to Friday)

    60mins cardio AM on empty stomach
    3x Cardazol pills stacked w/ SARM's (GW, SR9009 and S4)


    Dosage
    1-12 GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
    1-12 Sr9009 (STENABOLIC) 30 mg day... 10 mg doses 4-5 hours apart
    1-12 S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
    9-12 N2Generate - 5 caps daily


    Mini PCT - Week 13-16
    .Clomiphene 50/25/25/25
    .Tamoxifeno (Novaldex) 20/20/20/20
    .GW-501516 - 20 mg daily


    DIET PLAN

    [ I need a big breakfast, otherwise I feel tired the whole day, it has always happened to me, the other meals I don't care, feel free to add/remove/modify any food, you guys have more experience than me so any suggestions are welcome and I will put them to the test.]

    Breaskfast [right after cardio] (Calories = 656 / Fat = 46.62 / Carbs = 31.3 / Protein = 42.3 )

    2x Bread = (Calories = 100 / Fat = 2g / Carbs = 18g / Protein = 8)
    1tbps Jif Peanut Butter Reduced Fat = (Calories = 95 / Fat = 6g / Carbs = 7.5g / Protein = 4g)
    10g Shredded Low-Moisture Part-Skim Mozzarella Cheese = ( Calories = 30 / Fat = 2g / Carbs = 0.4g / Protein = 3.2g )
    2x Slices Turkey Bacon = ( Calories = 50 / Fat = 4g / Carbs = 0g / Protein = 2g )
    7x Egg White = ( Calories = 119 / Fat = 0.42 / Carbs = 1.68 / Protein = 25.2g )
    2x Egg Yolk = ( Calories = 110 / Fat = 9.2g / Carbs = 1.22g / Protein = 5.4 )
    1tbps Flaxseed Oil = ( Calories = 120 / Fat = 13g / Carbs = 0g / Protein = 0g )
    1x softgel Fish Oil 3600 mg [Omega 3 + EPA & DHA] = ( Calories = 12 / Fat = 10g / Carbs = 0 / Protein = 0 )
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


    MEAL 2 ( Calories = 281 / Fat = 2g / Carbs = 26g / Protein = 47.5g )

    6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
    100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)


    MEAL 3 ( Calories = 240 / Fat = 16.5 / Carbs = 18.5g / Protein = 30.5g )

    1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )
    0.5cup Rolled Oats ( Calories = 100 / Fat = 15g / Carbs = 13g / Protein = 4g )
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )

    MEAL 4 PREWORKOUT MEAL (Calories = 150 / Fat 1.5g / Carbs = 38g / Protein = 26g )

    45g Cereal Cream of Rice ( Calories = 150 / Fat = 0g / Carbs = 35g / Protein = 2g )
    1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )


    MEAL 5 (POSTWORKOUT/DINNER) ( Calories = 301 / Fat = 2g / Carbs = 28.5g / Protein = 50g )

    6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
    100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)
    1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


    TOTAL
    Calories: 1,628
    Fat: 68.62
    Carbs: 142.3
    Protein: 196.3



    Supplements
    .Fish Oil 3600 mg (Omega 3 + EPA & DHA) / 3x times a day
    .Animal Pak (1 package w/ breakfast)
    .2x Magnesium Glycinate 500mg (before sleep)
    .Flaxseed Oil 2x Day
    .1x Cap N2Sleep


    WORKOUT

    Day 1: Chest, Triceps, Shoulders
    Day 2: Back and Biceps
    Day 3: Legs
    Day 4: Chest, Triceps, Shoulders
    Day 5: Back and Biceps
    Day 6(not sure yet): I'm thinking of going on Saturdays to do legs


    PHOTOS FROM LAST WEEK:
    Click image for larger version. 

Name:	20220609_091621.jpg 
Views:	36 
Size:	78.9 KB 
ID:	13784Click image for larger version. 

Name:	20220609_091654.jpg 
Views:	27 
Size:	78.2 KB 
ID:	13785Click image for larger version. 

Name:	20220609_091749.jpg 
Views:	28 
Size:	86.2 KB 
ID:	13786Click image for larger version. 

Name:	20220609_092029.jpg 
Views:	24 
Size:	75.9 KB 
ID:	13787Click image for larger version. 

Name:	20220609_092100.jpg 
Views:	25 
Size:	87.8 KB 
ID:	13788


    I will upload pictures throughout the week along with the stats/workout.
    Much respect for you posting the log - LeFr34k - you are a true iron brother

    For your diet, if you're open to discussion, I would suggest
    1) try eating in a window like 8 hours eating, 16 hours fasting, this will allow for more anabolism and less catabolism while helping you shed bodyfat
    1a) means decrease the # of meals to maybe 2-3 and a preworkout/postworkout meal, mainly eat around training on training days
    2) decrease carbohydrates to around 100 grams per day and increase protein to around 250 grams per day
    3) for bread make sure you get gluten free high fiber dark bread like strong buckwheat or rye mix etc


    overall, keep the log updated, want to see more

  4. #4
    EVO V.I.P.
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    it is a great layout but i agree with steve the diet needs work
    Domestic-Supply.com Team

  5. #5
    V.I.P. ceo's Avatar
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    bros this log I waited for it thanks

    bros i would try intermittent fasting for sure

  6. #6
    Advanced Cyborg Brother ROIDDERS's Avatar
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    looking at your awesome log, good detail

  7. #7
    Top 5 Jr. USA Lt/hvy weight Quadsweep's Avatar
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    respected training log! nice one for sure

    good detail too

    I also think you should cut the meals into an 8 hour eating window, just skip breakfast to start
    www.needtobuildmuscle.com sponsored athlete!!!

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  8. #8
    EVO V.I.P. Ulter's Avatar
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    support for this log

    thank you!

    and a bit more cardio wouldnt hurt

  9. #9
    EVO V.I.P. e2's Avatar
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    G2G log! sweet

    8/16 IF is for you

  10. #10
    EVO V.I.P. BodyMonster34's Avatar
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    bro nice log, following. hit it hard
    Best source is https://www.napsgear.org/


    bros want to be real man instead of poosy? PM me i teach you real life

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