Approved Log LOG - Macs Bulk 2023

[macka1221]

Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.

 

[Eddie Haskell]

Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.

good start on this log, loving it

A few things, I see you are low fats, you need to add omega 3 fats asap

I also see low cardio , are you adding cardio?

 

[ceo]

bros good log more diet info how big is the meal?

 

[chesty]

great start to the log
why so low fat?

 

[ROIDDERS]

I like the way your log is going but lets see face blurred pic

 

[Ulter]

sweet log start
I want to see you push out more fish oil omega 3s

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log
lets see face blurred pic

 

[2Thick]

power top on the log

-add more omega 3 fats to start off
-add more cardio

 

[Vadim Fedorov]

thanks for posting how about a face blurred pic

 

[MONSTRO]

fats up
pic face blurred UP it bro

 

[macka1221]

A few things, I see you are low fats, you need to add omega 3 fats asap

I also see low cardio , are you adding cardio?

A few mentioned omega 3's and fats. At the moment I do eat fish 1 to 2 nights a week plus supplement with 1000mg Red Krill Oil daily, also Chia Seeds in my shake contain omega 3's, how much more do i need to add? My diet is roughly 40/30/30 Carbs/Protein/Fat with some days dropping to 25% fat calories so again not sure where i should be aiming as i thought this was pretty standard.

Cardio sorry is 3 to 5 days 30-45 minute brisk walk with dogs, weekends is a 3-5km run and a 5-10km slow walk

- - - Updated - - -

bros good log more diet info how big is the meal?

Calories and macros are all listed. Do you want each ingredient and weight listed for each meal?

- - - Updated - - -

thanks for posting how about a face blurred pic

Currently 86kg, was 8%BF at the end of the cycle but off now for a few months completely and thinking I'm probably 10% and holding this easily with current training and diet.

 

[stevesmi]

nice job on this first post

 

[JasonPriest]

Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.

wow that is a lot of info

 

[BodyMonster34]

bro Mac, yo my hero. best log i seen

 

[Quadsweep]

great job on this one so far

 

[Mobster]

Every and I mean EVERY one gets asked to run a log.

 

[PrinceDaddy]

Very detailed. Nice work!

 

[ballin2504]

Great start to the log. You have a good foundation for sure

 

[Topps_Baseball88]

Great starting point

 

[Tiger Salman Khan]

Awesome start to the log...........

 

[RoySimpson]

Awesome log right here!

 

[Masonic Bodybuilder]

Great start to the log man. Thanks for starting it off right with so much detail. To me, NPP and EQ together are redundant but I am definitely interested in your results.

 

[macka1221]

****Health Update - BLOOD WORK 26/06/23*****

So 13 weeks post my last cycle (5 weeks post PCT) which is reality spanned 25 weeks. The main reason for coming off completely is that I want to see how I recover from a long cycle that had 19-nors as I want to run one more large cycle before a long break starting mid 2024 to start a family. Getting a Semen test done later this week to see how the little guys are going.

Last cycle looked like this:
Phase 1:
- Weeks 1-12: Test E 600mg pw
- Weeks 1-12: Deca 300mg pw
- Weeks 1-6: Dbol 30mg ED

- Weeks 13-15: Off completely (Overseas Holiday)

Phase 1:
- Weeks 16-25: Test E 125mg EOD
- Weeks 16-17: Tren A 50mg EOD
- Weeks 18-19: Tren A 80mg EOD
- Weeks 20-21: Tren A 100mg EOD
- Weeks 22-25: Tren A 100mg ED

PCT Protocol
- Aromasin 12.5mg EOD (finishing last day of HCG)
- 10 Days: 1000iu HCG ED (10 days from last shot)
- Week 1-2: Clomid 100mg / Nolva 40mg / Ostarine 25mg (starting wk 2)
- Week 3: Clomid 75mg / Nolva 40mg / Ostarine 25mg
- Week 4: Clomid 50mg / Nolva 20mg / Ostarine 25mg
- Week 5: Clomid 25mg / Nolva 20mg / Ostarine 16.5mg

Having not have a huge amount of time post cycle I'm pretty happy with my recovery to date so comfortable to start my next cycle end of July which will be quite long knowing. I will run a similar PCT next year and will be off a minimum of 9 months before I start looking at kids etc.

 

[Npcclassicphysique champ]

****Health Update - BLOOD WORK 26/06/23*****

So 13 weeks post my last cycle (5 weeks post PCT) which is reality spanned 25 weeks. The main reason for coming off completely is that I want to see how I recover from a long cycle that had 19-nors as I want to run one more large cycle before a long break starting mid 2024 to start a family. Getting a Semen test done later this week to see how the little guys are going.

Last cycle looked like this:
Phase 1:
- Weeks 1-12: Test E 600mg pw
- Weeks 1-12: Deca 300mg pw
- Weeks 1-6: Dbol 30mg ED

- Weeks 13-15: Off completely (Overseas Holiday)

Phase 1:
- Weeks 16-25: Test E 125mg EOD
- Weeks 16-17: Tren A 50mg EOD
- Weeks 18-19: Tren A 80mg EOD
- Weeks 20-21: Tren A 100mg EOD
- Weeks 22-25: Tren A 100mg ED

PCT Protocol
- Aromasin 12.5mg EOD (finishing last day of HCG)
- 10 Days: 1000iu HCG ED (10 days from last shot)
- Week 1-2: Clomid 100mg / Nolva 40mg / Ostarine 25mg (starting wk 2)
- Week 3: Clomid 75mg / Nolva 40mg / Ostarine 25mg
- Week 4: Clomid 50mg / Nolva 20mg / Ostarine 25mg
- Week 5: Clomid 25mg / Nolva 20mg / Ostarine 16.5mg

Having not have a huge amount of time post cycle I'm pretty happy with my recovery to date so comfortable to start my next cycle end of July which will be quite long knowing. I will run a similar PCT next year and will be off a minimum of 9 months before I start looking at kids etc.

View attachment 15246
View attachment 15245
View attachment 15247

PCT went well I like your blood work.

In july whats your plan for the cycle?

 

[macka1221]

PCT went well I like your blood work.

In july whats your plan for the cycle?

Plan is all in the first post, Cycle/Diet/Training/Etc

 

[ceo]

Plan is all in the first post, Cycle/Diet/Training/Etc

bros good plan lets get diet training updated on this log more

 

[ROIDDERS]

Plan is all in the first post, Cycle/Diet/Training/Etc

for sure update the diet training more and lets prep for cycle

 

[chesty]

Plan is all in the first post, Cycle/Diet/Training/Etc

smart idea bro, I like how you think smart long term
bloods clean

 

[Ulter]

Plan is all in the first post, Cycle/Diet/Training/Etc

can you update your training for us man?

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g bloods you did it with pct

 

[2Thick]

best detailed log update now i want to see training updates more frequent

 

[Vadim Fedorov]

even off cycle we'd love your diet training info

 

[MONSTRO]

log respect you big playa for having such good test after pct

 

[stevesmi]

not bad bloods, your cholesterol is still a bit off but its getting there

 

[Topps_Baseball88]

Nice when someone posts bloodwork major importance

 

[macka1221]

****DIET & TRAINING UPDATE 28/06/23****

Hi guys, for those asking for diet and training during my current maintenance and recovery phase. I'll start with training, I've been doing lower volume, high load with the goal of trying to maintain as much strength from my cycle as possible, it's been a 10 week program and I'm currently in the last week doing my 1RM days which are pretty much my max lifts then 2 accessories so not really representative of my normal week, I'm heading overseas for a week this saturday as well so will provide some more detailed info on training when I get back but thinking I'll run a wendler 3/2/1 round for July before kicking off the new program detailed in the first post.

Diet has been a bit more relaxed, below are 5 variations of what a day looks like (2,700 to 3,000 calories per day) which I stick to M-F, weekends I have a cheat day but stick to calories and then Sunday is usually a counting free day, just trying to enjoy my food while in this phase. If you want to know more let me know.

 

[Mobster]

I always come off completely

 

[25homes]

****Health Update - BLOOD WORK 26/06/23*****

So 13 weeks post my last cycle (5 weeks post PCT) which is reality spanned 25 weeks. The main reason for coming off completely is that I want to see how I recover from a long cycle that had 19-nors as I want to run one more large cycle before a long break starting mid 2024 to start a family. Getting a Semen test done later this week to see how the little guys are going.

Last cycle looked like this:
Phase 1:
- Weeks 1-12: Test E 600mg pw
- Weeks 1-12: Deca 300mg pw
- Weeks 1-6: Dbol 30mg ED

- Weeks 13-15: Off completely (Overseas Holiday)

Phase 1:
- Weeks 16-25: Test E 125mg EOD
- Weeks 16-17: Tren A 50mg EOD
- Weeks 18-19: Tren A 80mg EOD
- Weeks 20-21: Tren A 100mg EOD
- Weeks 22-25: Tren A 100mg ED

PCT Protocol
- Aromasin 12.5mg EOD (finishing last day of HCG)
- 10 Days: 1000iu HCG ED (10 days from last shot)
- Week 1-2: Clomid 100mg / Nolva 40mg / Ostarine 25mg (starting wk 2)
- Week 3: Clomid 75mg / Nolva 40mg / Ostarine 25mg
- Week 4: Clomid 50mg / Nolva 20mg / Ostarine 25mg
- Week 5: Clomid 25mg / Nolva 20mg / Ostarine 16.5mg

Having not have a huge amount of time post cycle I'm pretty happy with my recovery to date so comfortable to start my next cycle end of July which will be quite long knowing. I will run a similar PCT next year and will be off a minimum of 9 months before I start looking at kids etc.

View attachment 15246
View attachment 15245
View attachment 15247

nice update bro

 

[Tiger Salman Khan]

Good updates on the log..........

 

[ballin2504]

Nice job on the pct

 

[Masonic Bodybuilder]

Great job man, good update.

 

[macka1221]

****DIET UPDATE 11/07/23****

So I've come back from holidays and looking in the mirror is not fun, sitting around 88kg and around 13% BF at a guess, can still slightly see my abs but I want to lean out a little before bulking up so going to jump into a mini cut as i'm comfortable with my recovery and jumping back on in 3-4 weeks.

Average Daily Intake
Calories 2100 (Down from 2,800 to 3,000 maintenance)
Carbs 200
Protein 190
Fats 60

Training Details to follow...

 

[macka1221]

****TRAINING UPDATE 11/07/23****

Keeping with the strength phase I've just finished I'm in a little bit of a bridging point so running a 3-week Wendler 5/3/1 phase with accessories work until I start cycle. After a week of snowboarding I'm a little banged up so not pushing myself too hard on accessories work and really just trying to focus on my max-out sets.

Note: Kg

Monday 10/07
Bench (5/5/5+): 70 / 80 / 92.5 x 8
Seated DB Shoulder Press: 3x10 @ 22.5
Single Arm Cable Fly: 3x12 @ 20
Cable Cross Body Y-Raise: 3x12 @ 10
OH Rope Tri Extensions: 2 x 15 @ 35

Tuesday 11/07
Deadlift (5/5/5+): 110 / 127.5 / 145 x 12
A1 - Wide Lat Pull: 4 x 10 @ 120x2 / 110x2
A2 - Chest Sup DB Row: 4 x 10 @ 25x2 / 20x2
EZ Bar Cable Curl: 3x10 @ 40
DB Preacher Curl: 2 x 12 @ 12.5

 

[Npcclassicphysique champ]

****DIET UPDATE 11/07/23****

So I've come back from holidays and looking in the mirror is not fun, sitting around 88kg and around 13% BF at a guess, can still slightly see my abs but I want to lean out a little before bulking up so going to jump into a mini cut as i'm comfortable with my recovery and jumping back on in 3-4 weeks.

Average Daily Intake
Calories 2100 (Down from 2,800 to 3,000 maintenance)
Carbs 200
Protein 190
Fats 60

Training Details to follow...

do you have a breakdown of foods? we'd love to see it

protein seems low you should push it up to over 200grams

- - - Updated - - -

****TRAINING UPDATE 11/07/23****

Keeping with the strength phase I've just finished I'm in a little bit of a bridging point so running a 3-week Wendler 5/3/1 phase with accessories work until I start cycle. After a week of snowboarding I'm a little banged up so not pushing myself too hard on accessories work and really just trying to focus on my max-out sets.

Note: Kg

Monday 10/07
Bench (5/5/5+): 70 / 80 / 92.5 x 8
Seated DB Shoulder Press: 3x10 @ 22.5
Single Arm Cable Fly: 3x12 @ 20
Cable Cross Body Y-Raise: 3x12 @ 10
OH Rope Tri Extensions: 2 x 15 @ 35

Tuesday 11/07
Deadlift (5/5/5+): 110 / 127.5 / 145 x 12
A1 - Wide Lat Pull: 4 x 10 @ 120x2 / 110x2
A2 - Chest Sup DB Row: 4 x 10 @ 25x2 / 20x2
EZ Bar Cable Curl: 3x10 @ 40
DB Preacher Curl: 2 x 12 @ 12.5

Yes I see this is KG, in lbs would be kind of weak lol

i dont see warm up cardio, you doing it? if not add 20min preworkout

 

[stevesmi]

****TRAINING UPDATE 11/07/23****

Keeping with the strength phase I've just finished I'm in a little bit of a bridging point so running a 3-week Wendler 5/3/1 phase with accessories work until I start cycle. After a week of snowboarding I'm a little banged up so not pushing myself too hard on accessories work and really just trying to focus on my max-out sets.

Note: Kg

Monday 10/07
Bench (5/5/5+): 70 / 80 / 92.5 x 8
Seated DB Shoulder Press: 3x10 @ 22.5
Single Arm Cable Fly: 3x12 @ 20
Cable Cross Body Y-Raise: 3x12 @ 10
OH Rope Tri Extensions: 2 x 15 @ 35

Tuesday 11/07
Deadlift (5/5/5+): 110 / 127.5 / 145 x 12
A1 - Wide Lat Pull: 4 x 10 @ 120x2 / 110x2
A2 - Chest Sup DB Row: 4 x 10 @ 25x2 / 20x2
EZ Bar Cable Curl: 3x10 @ 40
DB Preacher Curl: 2 x 12 @ 12.5

nice update man, that isn't an easy workout

 

[ceo]

bros would love to see foods you eat

 

[ROIDDERS]

#1 training session you pushing it

 

[chesty]

you're very lean you thinking about stepping on stage?

 

[Ulter]

big man big training day

 

[e2]

g2g log i think also you can comepte

 

[StevenDarwinMD]

APPROVED LOG

 

[2Thick]

can u post up the foods u eating?

 

[Vadim Fedorov]

amazing log you growing strong

 

[MONSTRO]

log respect, I truly see you taking the stage and winning a show you big

 

[macka1221]

bros would love to see foods you eat

can u post up the foods u eating?

Fast until about 12:30

Morning: 2 x Long Black Coffee
Meal 1: 150g Chicken Breast / 150g White Rice / Sriracha Mayo
Meal 2: Tuna/Beef Mince/Pork Mince & Rice Bowl
Intra: BCAA's
Post Shake: WPC, Bannana, Honey, Almond Milk
Dinner: 200g Chicken Breast, 150g Veg, 200g Potato, Mayo
or
Dinner: Fish Fillets, 200g Veg, Mayo
Late Night: Casein, Soy Milk

As mentioned, average macros are;
Calories 2100
Carbs 200
Protein 190
Fats 60

Thinking of dropping carbs and uping protein slightly to give a 30/40/30 split Carbs/Protein/Fats

you're very lean you thinking about stepping on stage?

g2g log i think also you can comepte

Na its never really been a desire of mine, just always been sporty and loved training, plus growing up in the 90s with Arnold and Rocky taking on big Drago is it any wonder we want to be huge. I nerd out on all the science of it all too and happy to be my own lab rat, never say never though ay lads.

 

[Mobster]

No need to 'bridge' in training. Just do work on recovery

 

[25homes]

****TRAINING UPDATE 11/07/23****

Keeping with the strength phase I've just finished I'm in a little bit of a bridging point so running a 3-week Wendler 5/3/1 phase with accessories work until I start cycle. After a week of snowboarding I'm a little banged up so not pushing myself too hard on accessories work and really just trying to focus on my max-out sets.

Note: Kg

Monday 10/07
Bench (5/5/5+): 70 / 80 / 92.5 x 8
Seated DB Shoulder Press: 3x10 @ 22.5
Single Arm Cable Fly: 3x12 @ 20
Cable Cross Body Y-Raise: 3x12 @ 10
OH Rope Tri Extensions: 2 x 15 @ 35

Tuesday 11/07
Deadlift (5/5/5+): 110 / 127.5 / 145 x 12
A1 - Wide Lat Pull: 4 x 10 @ 120x2 / 110x2
A2 - Chest Sup DB Row: 4 x 10 @ 25x2 / 20x2
EZ Bar Cable Curl: 3x10 @ 40
DB Preacher Curl: 2 x 12 @ 12.5

nice update bro

 

[Npcclassicphysique champ]

Fast until about 12:30

Morning: 2 x Long Black Coffee
Meal 1: 150g Chicken Breast / 150g White Rice / Sriracha Mayo
Meal 2: Tuna/Beef Mince/Pork Mince & Rice Bowl
Intra: BCAA's
Post Shake: WPC, Bannana, Honey, Almond Milk
Dinner: 200g Chicken Breast, 150g Veg, 200g Potato, Mayo
or
Dinner: Fish Fillets, 200g Veg, Mayo
Late Night: Casein, Soy Milk

As mentioned, average macros are;
Calories 2100
Carbs 200
Protein 190
Fats 60

Thinking of dropping carbs and uping protein slightly to give a 30/40/30 split Carbs/Protein/Fats




Na its never really been a desire of mine, just always been sporty and loved training, plus growing up in the 90s with Arnold and Rocky taking on big Drago is it any wonder we want to be huge. I nerd out on all the science of it all too and happy to be my own lab rat, never say never though ay lads.

good update but the amounts of food like a guess in some cases, the post shake how much honey? and how much almond milk?

You are thinking right, up the protein drop the carbs and get fats more up there.

40% protein/30% fat/30% carbs a bit higher on the protein front.

 

[ballin2504]

You could do well on stage

 

[macka1221]

****TRAINING UPDATE 14/07/23****
NOTE: Kg

Wednesday 12/07
3km Run - 6.20 Splits

Thursday 13/07
OH Press (5/5/5+): 42.5 / 50 / 55 x 10
Incline DB Press: 3 x 12 @ 25's
DB Row: 3 x 12 @ 30
DB Curl: 3x8 @ 17.5 / 20 / 20
Diamond Push-Up: AMRAP @ x28

Friday 14/07
Squat (5/5/5+): 92.5 / 107.5 / 122.5 x 9
A1 - RDL: 3 x 8 @ 80
A2 - Leg Extension: 3 x 15 @ 45
B1 - Bulgarian Split Sq: 2x12 @ 12.5's
B2 - Cable Crunch: 3 x 12 @ 80

 

[Npcclassicphysique champ]

****TRAINING UPDATE 14/07/23****
NOTE: Kg

Wednesday 12/07
3km Run - 6.20 Splits

Thursday 13/07
OH Press (5/5/5+): 42.5 / 50 / 55 x 10
Incline DB Press: 3 x 12 @ 25's
DB Row: 3 x 12 @ 30
DB Curl: 3x8 @ 17.5 / 20 / 20
Diamond Push-Up: AMRAP @ x28

Friday 14/07
Squat (5/5/5+): 92.5 / 107.5 / 122.5 x 9
A1 - RDL: 3 x 8 @ 80
A2 - Leg Extension: 3 x 15 @ 45
B1 - Bulgarian Split Sq: 2x12 @ 12.5's
B2 - Cable Crunch: 3 x 12 @ 80

good training day wish you would add cardio

 

[ceo]

bros strong training

 

[ROIDDERS]

perfect day

 

[MONSTRO]

log respected you lean

 

[2Thick]

power push it hard

 

[e2]

g2g strong log

 

[StevenDarwinMD]

APPROVED LOG

 

[chesty]

any cardio those 2 days?

 

[Ulter]

hows your diet doing big man?

 

[macka1221]

any cardio those 2 days?

good training day wish you would add cardio

Yeah I'm being slack on cardio at the moment but I'm time-poor currently with full-time work & part-time study which is my final semester and pretty hectic so I need to pull back in other areas of life so I won't burn out completely. I'm doing 3 days of cardio on my days off at the moment, I know I should be doing more but I'll make an effort to do mornings once I'm on again.

 

[25homes]

****TRAINING UPDATE 14/07/23****
NOTE: Kg

Wednesday 12/07
3km Run - 6.20 Splits

Thursday 13/07
OH Press (5/5/5+): 42.5 / 50 / 55 x 10
Incline DB Press: 3 x 12 @ 25's
DB Row: 3 x 12 @ 30
DB Curl: 3x8 @ 17.5 / 20 / 20
Diamond Push-Up: AMRAP @ x28

Friday 14/07
Squat (5/5/5+): 92.5 / 107.5 / 122.5 x 9
A1 - RDL: 3 x 8 @ 80
A2 - Leg Extension: 3 x 15 @ 45
B1 - Bulgarian Split Sq: 2x12 @ 12.5's
B2 - Cable Crunch: 3 x 12 @ 80

where the food at bro

 

[JasonPriest]

****TRAINING UPDATE 14/07/23****
NOTE: Kg

Wednesday 12/07
3km Run - 6.20 Splits

Thursday 13/07
OH Press (5/5/5+): 42.5 / 50 / 55 x 10
Incline DB Press: 3 x 12 @ 25's
DB Row: 3 x 12 @ 30
DB Curl: 3x8 @ 17.5 / 20 / 20
Diamond Push-Up: AMRAP @ x28

Friday 14/07
Squat (5/5/5+): 92.5 / 107.5 / 122.5 x 9
A1 - RDL: 3 x 8 @ 80
A2 - Leg Extension: 3 x 15 @ 45
B1 - Bulgarian Split Sq: 2x12 @ 12.5's
B2 - Cable Crunch: 3 x 12 @ 80

great lifts, others can follow it

 

[BodyMonster34]

bro yo lookin tight

 

[Topps_Baseball88]

Doing very well indeed

 

[Mobster]

Weights are kinda light.

 

[macka1221]

Weights are kinda light.

Compared to?

 

[Npcclassicphysique champ]

Yeah I'm being slack on cardio at the moment but I'm time-poor currently with full-time work & part-time study which is my final semester and pretty hectic so I need to pull back in other areas of life so I won't burn out completely. I'm doing 3 days of cardio on my days off at the moment, I know I should be doing more but I'll make an effort to do mornings once I'm on again.

If you can and I suggest it at least go with 10min before 10min after training as addition to base the training and cardio mix

 

[Topps_Baseball88]

Cardio is a huge part of health and overall body composition don't neglect.

 

[ballin2504]

You’re doing great brother

 

[macka1221]

****DIET & TRAINING UPDATE 16/07/23****

Diet
My diet has been a bit off since Friday due to some stress in other areas, have counted calories but not macros over the weekend.

Friday 2,500 Cal
Saturday 2,800 Cal
Sunday 2,800 Cal

Will be back to my 2,200 cal diet posted prior Mon/Tued/Wed this week but have a 2-day work conference at the end of the week which will throw my eating out again.

Training

Saturday - 4km Walk, easy pace
Sunday - 10km Walk, 13minute/km pace
Weights - None

 

[Masonic Bodybuilder]

Nice job broski!

 

[stevesmi]

****DIET & TRAINING UPDATE 16/07/23****

Diet
My diet has been a bit off since Friday due to some stress in other areas, have counted calories but not macros over the weekend.

Friday 2,500 Cal
Saturday 2,800 Cal
Sunday 2,800 Cal

Will be back to my 2,200 cal diet posted prior Mon/Tued/Wed this week but have a 2-day work conference at the end of the week which will throw my eating out again.

Training

Saturday - 4km Walk, easy pace
Sunday - 10km Walk, 13minute/km pace
Weights - None

good commitment to the cardio

 

[Npcclassicphysique champ]

****DIET & TRAINING UPDATE 16/07/23****

Diet
My diet has been a bit off since Friday due to some stress in other areas, have counted calories but not macros over the weekend.

Friday 2,500 Cal
Saturday 2,800 Cal
Sunday 2,800 Cal

Will be back to my 2,200 cal diet posted prior Mon/Tued/Wed this week but have a 2-day work conference at the end of the week which will throw my eating out again.

Training

Saturday - 4km Walk, easy pace
Sunday - 10km Walk, 13minute/km pace
Weights - None

waiting for you to get back on the horse with the cals

 

[ceo]

bros dont stop the updates

 

[ROIDDERS]

get into it we waiting on more

 

[2Thick]

lets get back into training

 

[e2]

too many days off training you always take sat sun off?

 

[StevenDarwinMD]

APPROVED LOG

 

[chesty]

you should train in the hotel or apt when you travel i mean your upcoming travel

 

[macka1221]

too many days off training you always take sat sun off?

Usually I would train weights 5 or 6 days, just at the moment I'm doing 4 days of weights, cardio - 1 day intense, 1 long slow, 1 really light. Just for a short time while mty schedule is jam packed, August in when I'll get back to hard training but for now my body needs rest.

you should train in the hotel or apt when you travel i mean your upcoming travel

Probably can't do a weights session due to the amount of time I will be in conference and lack of facilities, minimum will be doing some form of cardio or even a 20 minute HITT with burpees or something to stay active for the two days.

 

[Mobster]

Just get up that little bit earlier and get it done

 

[macka1221]

****DIET & TRAINING UPDATE 17/07/23****
Diet
Fast until 12pm

Morning: 2 x Long Black Coffee

Meal 1 - 440cal: 150g Chicken Breast, 150g White Rice, Sriracha Mayo
c 57, p 40, f 5

Meal 2 - 471cal: Tuna Rice Bowl (Tuna, Corn, Onion, Dijonaise, Mozzarella Sriracha)
c 61, p 44, f 13

Intra - 50cal: BCAA's
c 0, p 11, f 0

Post Shake - 275cal: 30g WPC, 100g Bannana, 10g Honey, 1cup Almond Milk
c 31, p 25, f 5

Dinner - 574cal: 200g Chicken Breast, 150g Veg, 200g Potato, 15g Mayo
c 50, p 54, f 14

Late Night - 258cal: 30g Casein, 1cup Soy Milk
c 14, p 31, f 8

Calories 2072
Carbs 215
Protein 206
Fats 44

Supplements: 1000mg Red Kril, 500mg Niacin, 300mg CoQ10

Training
Monday 17/07
Bench (3/3/3+): 75kg / 87.5kg / 97.5kg x 7
Incline DB Press: 3x10 @ 25kg's
Single Arm Cable Fly: 3x12 @ 22.5kg
Cable Cross Body Y-Raise: 3x12 @ 15kg
OH Rope Tri Extensions: 2 x 15 @ 40kg

20 Minute Walk - Slow Pace (AM)

 

[JasonPriest]

****DIET & TRAINING UPDATE 16/07/23****

Diet
My diet has been a bit off since Friday due to some stress in other areas, have counted calories but not macros over the weekend.

Friday 2,500 Cal
Saturday 2,800 Cal
Sunday 2,800 Cal

Will be back to my 2,200 cal diet posted prior Mon/Tued/Wed this week but have a 2-day work conference at the end of the week which will throw my eating out again.

Training

Saturday - 4km Walk, easy pace
Sunday - 10km Walk, 13minute/km pace
Weights - None

you won't go wrong with that weekend dedication

 

[Quadsweep]

good cardio easy on the joints

 

[Masonic Bodybuilder]

Nice job man. Travelling can be tricky so just do your best to get in the training you need.

 

[ballin2504]

Just get up that little bit earlier and get it done

100% I’m up at 3:30 every morning so I can get it in

 

[Npcclassicphysique champ]

****DIET & TRAINING UPDATE 17/07/23****
Diet
Fast until 12pm

Morning: 2 x Long Black Coffee

Meal 1 - 440cal: 150g Chicken Breast, 150g White Rice, Sriracha Mayo
c 57, p 40, f 5

Meal 2 - 471cal: Tuna Rice Bowl (Tuna, Corn, Onion, Dijonaise, Mozzarella Sriracha)
c 61, p 44, f 13

Intra - 50cal: BCAA's
c 0, p 11, f 0

Post Shake - 275cal: 30g WPC, 100g Bannana, 10g Honey, 1cup Almond Milk
c 31, p 25, f 5

Dinner - 574cal: 200g Chicken Breast, 150g Veg, 200g Potato, 15g Mayo
c 50, p 54, f 14

Late Night - 258cal: 30g Casein, 1cup Soy Milk
c 14, p 31, f 8

Calories 2072
Carbs 215
Protein 206
Fats 44

Supplements: 1000mg Red Kril, 500mg Niacin, 300mg CoQ10

Training
Monday 17/07
Bench (3/3/3+): 75kg / 87.5kg / 97.5kg x 7
Incline DB Press: 3x10 @ 25kg's
Single Arm Cable Fly: 3x12 @ 22.5kg
Cable Cross Body Y-Raise: 3x12 @ 15kg
OH Rope Tri Extensions: 2 x 15 @ 40kg

20 Minute Walk - Slow Pace (AM)

protein is good today , try to up the fat

 

[Mobster]

too many days off training you always take sat sun off?

I do. Mans gotta rest