My first TRT cycle!

[Iam687]

Hey everyone, I just began TRT for the first time last week under MD supervision. I had posted an introduction post and was urged the importance of creating a log. So here is my first log of my first TRT cycle!

I am 36 y/o male, 5'6, 185 lbs., ~18% bf. Lifting 10+ years but did take an extensive break last year due to work/moving.

Initial labs:



Testesterone: 527 ng/dl (MD states overall goal is to get it above 800 ng/dl)

TRT protocol:

Week 01-10: Testesterone cyp-Anastrozole 200mg/1mg/1ml IM, once weekly
Week 11-13: Gonadotropin 50 iu SQ, twice weekly
Week 14-21: Completely off everything (8 week rest)
*Donate Whole Red Blood cells, 1 unit, every 8 weeks.

DIET: ~2250 kcal/daily + 5g creatine daily


4 DAY LIFTING ROUTINE:

*Days vary depending on work, but last week I worked out W,TH,F,SAT. So I'm off until tomorrow probably.
*Exercises in same shade of grey are supersets, rest periods between sets to the left, 5m rest between exercises/supersets

CARDIO:
- 10 min post workout treadmill walk
- Daily 1 hour minimum dog walk
- My job can be very active too (at times reaching 25k steps/day for reference)

OTHER STUFF:
- Thai deep tissue massage once a week (its seriously amazing)
- Foam rolling and stretching as needed

I am currently on week 2 of my TRT, and will be injecting tonight at 1800. I can't guarantee I'd be able to post every single day, but I will try my best!

Also, if there is anything else anyone feels I should add/mention please do let me know. Thank you all.

 

[LevButlerov]

This is a good start on your TRT log.

A few things.

1)

Week 14-21: Completely off everything (8 week rest)
*Donate Whole Red Blood cells, 1 unit, every 8 weeks.

You're NEVER support to come off TRT or you'll crash your hormones and mess up your life. It will be very bad for you if you just blank come off like this. It's highly not recommended to come off TRT.

2) Your LOG lacks diet, please updates us every few days with diet and meals as you eat them.

3) your Log lacks training, please update us every few days with training reps and set.

4) your log lacks a before picture please post one with face blurred

 

[JasonPriest]

glad you see you with this log. it will help you get better

 

[BodyMonster34]

bro trt okay but sports trt better

 

[ceo]

bros good first TRT log

lets get more details up

 

[ROIDDERS]

can you post your diet and training as text not image please

 

[MONSTRO]

respect for log but please post text

 

[Vadim Fedorov]

can you throw up text of diet training more

 

[2Thick]

i cant read picture please post diet here in text

 

[e2]

yea i dont get what he's eating

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

please share all in text past format for us

 

[Quadsweep]

good log I like you starting it but give our guys more details like they ask

 

[Iam687]

This is a good start on your TRT log.

A few things.

1)

You're NEVER support to come off TRT or you'll crash your hormones and mess up your life. It will be very bad for you if you just blank come off like this. It's highly not recommended to come off TRT.

2) Your LOG lacks diet, please updates us every few days with diet and meals as you eat them.

3) your Log lacks training, please update us every few days with training reps and set.

4) your log lacks a before picture please post one with face blurred

Thank you. I see that the images aren't so easy to read for many. When I click on the picture it enlargens becoming easy to read but since so many have the same problem so I will retype it in text below as requested. I'll also begin posting my diet as i eat them every few days, along with training, but I'm a bit uncomfortable on the picture. Regarding TRT, I too read TRT was for life, but the MD stated 8 weeks off, I dont know why? I will ask the forum doc if he is aware of any rationale as to why my MD is doing that.

glad you see you with this log. it will help you get better

Thank you!

bro trt okay but sports trt better

Perhaps after im done with this cycle, I'll look for a sports TRT MD. Thanks again!

APPROVED LOG

Doc, can you give a rationale as to why my TRT doc would have me go completely off for 8 weeks?

bros good first TRT log
lets get more details up

can you post your diet and training as text not image please

respect for log but please post text

can you throw up text of diet training more

i cant read picture please post diet here in text

yea i dont get what he's eating

please share all in text past format for us

good log I like you starting it but give our guys more details like they ask

Sorry folks let me put it in text format.

DIET: 2250 kcal

Carb-Prot-Fat in grams
Breakfast

13-08-09

​

1 c whole milk
03-25-02

​

1 scoop whey isolate + 5g creatine
02-20-07

​

2 turkey patties
30-04-05

​

2 waffles
00-08-15

​

3 eggs
25-00-00

​

1 banana

Lunch

68-03-01

​

1.5 c white rice
00-33-17

​

6 oz ground beef (90/10)
04-02-00

​

1 c mixed veggies
25-00-00

​

1 orange

Dinner

45-04-01

​

1 c brown rice
00-42-14

​

6 oz chicken breast
04-02-00

​

1 c mixed veggies
25-00-00

​

1 apple

244-161-70 DAILY TOTALS IN GRAMS


4 Day Routine

Chest/Back

BB Bench/BB row superset 3x8, 3 min rest
Inc DB press/T bar row superset 3x8, 3 min rest
Machine Flyes/R delt fly superset 3x12, 1 min rest
Weight Ab machine 3x15, 3x15, 1 min rest
Treadmill, 10 min cooldown

Legs

Leg ext/Leg curls superset 5x15, 1 min rest
Squats 4x8, 2 min rest
Stiff leg deadlifts 4x8, 2 min rest
Incline leg crunch 3x15, 1 min rest
Treadmill, 10 min cooldown

Shoulder/Back

BB Cleans/Pull ups superset 3x8 or failure for pullups, 3 min rest
DB shoulder press/underhand close grip pulldown superset 3x10, 1 min rest
DB lateral/arm pulldown superset 3x12, 1 min rest
Leg raise 3x15. 30 sec rest
Treadmill, 10 min cooldown

Arms

Cable curl/Cable tri ext superset 3x12, 1 min rest
DB curls/Skull crus superset 3x12,1 min rest
Concentration curl/db tri kickbacks 2x12, 1 min rest
Planks 3xFailure, 30 sec rest
Treadmill, 10 min cooldown

Other

1 hour min dog walk daily
Active job, up to 25k steps/day

 

[Mobster]

Your right in the middle range so actually where you need to be

 

[stevesmi]

there IS A LOT here to go over. usually on something like this a 1 on 1 consult is best to go over everything (if this is what you want we can have a call) but i will do my best with a post

just like mechanics, accountants, lawyers there are good and bad in every profession. the doc here is pretty damn bad but i've seen worse

when you do trt you should expect to be on for life, you don't take 8 weeks off. you will crash doing that

now with trt the objective is to replace what your body should normally produce, so your dose seems sound based on bloods. however why did your doctor put you on an AI? makes no sense. you shouldn't need an AI if you are dosed correctly with trt. in other words in a normal person should they need to take anti estrogens week after week? of course not.

next is your diet. it is really admirable that you are tracking your calories, macros and all that good stuff. however you aren't a computer here, you are a living organism. it is true many pro bodybuilders track all that with coaches who are crazy about being in control of everything. but you aren't a pro bodybuilder either. you are just a normal joe who is 18% body fat which brings me to my next point. you are eating 3 big meals a day which is completely unnecessary and counter productive. a simple fix here would be to simply drop your entire breakfast plan. this idea that you NEED a big breakfast is just farm industry propaganda from the 80's. the people stuffing themselves at denny's and ihop every morning across america are the least healthy people in the world, people around he world in blue zones don't even know what breakfast is cause they don't eat them.. yet people keep falling victim to that bro science that you need a big breakfast. stick to lunch and dinner and increase the % of fruits and veggies in your diet. maybe do 1 meat a day only and replace it with a salad

 

[25homes]

log this up bro. should get test over 800 pretty easy at that dose I would think

 

[Fella Finn]

Good luck with your cycle

 

[JasonPriest]

sounds like a good plan

 

[Eddie Haskell]

Thank you. I see that the images aren't so easy to read for many. When I click on the picture it enlargens becoming easy to read but since so many have the same problem so I will retype it in text below as requested. I'll also begin posting my diet as i eat them every few days, along with training, but I'm a bit uncomfortable on the picture. Regarding TRT, I too read TRT was for life, but the MD stated 8 weeks off, I dont know why? I will ask the forum doc if he is aware of any rationale as to why my MD is doing that.


Thank you!


Perhaps after im done with this cycle, I'll look for a sports TRT MD. Thanks again!


Doc, can you give a rationale as to why my TRT doc would have me go completely off for 8 weeks?










Sorry folks let me put it in text format.

DIET: 2250 kcal

Carb-Prot-Fat in grams
Breakfast

13-08-09

​

1 c whole milk
03-25-02

​

1 scoop whey isolate + 5g creatine
02-20-07

​

2 turkey patties
30-04-05

​

2 waffles
00-08-15

​

3 eggs
25-00-00

​

1 banana

Lunch

68-03-01

​

1.5 c white rice
00-33-17

​

6 oz ground beef (90/10)
04-02-00

​

1 c mixed veggies
25-00-00

​

1 orange

Dinner

45-04-01

​

1 c brown rice
00-42-14

​

6 oz chicken breast
04-02-00

​

1 c mixed veggies
25-00-00

​

1 apple

244-161-70 DAILY TOTALS IN GRAMS


4 Day Routine

Chest/Back

BB Bench/BB row superset 3x8, 3 min rest
Inc DB press/T bar row superset 3x8, 3 min rest
Machine Flyes/R delt fly superset 3x12, 1 min rest
Weight Ab machine 3x15, 3x15, 1 min rest
Treadmill, 10 min cooldown

Legs

Leg ext/Leg curls superset 5x15, 1 min rest
Squats 4x8, 2 min rest
Stiff leg deadlifts 4x8, 2 min rest
Incline leg crunch 3x15, 1 min rest
Treadmill, 10 min cooldown

Shoulder/Back

BB Cleans/Pull ups superset 3x8 or failure for pullups, 3 min rest
DB shoulder press/underhand close grip pulldown superset 3x10, 1 min rest
DB lateral/arm pulldown superset 3x12, 1 min rest
Leg raise 3x15. 30 sec rest
Treadmill, 10 min cooldown

Arms

Cable curl/Cable tri ext superset 3x12, 1 min rest
DB curls/Skull crus superset 3x12,1 min rest
Concentration curl/db tri kickbacks 2x12, 1 min rest
Planks 3xFailure, 30 sec rest
Treadmill, 10 min cooldown

Other

1 hour min dog walk daily
Active job, up to 25k steps/day

I dont get how your doctor has you come off TRT something wrong with him.

You diet needs to increase in fats for sure, add fish oil asap right now

and your training is the same always? thats not good

 

[ballin2504]

Logs looking good to start

 

[ceo]

bros i hope you not eating and training same all the time

 

[ROIDDERS]

I think you need to increase fats and change up your diet

 

[Quadsweep]

honestly I think you need to change your diet up the protein and increase fats and I never understand your TRT doc

 

[Ulter]

your TRT doc is a joke dude

 

[StevenDarwinMD]

After further review, there is no medical reason to take somone off TRT unless there are pre-existing conditions involved.

While I don't know your full medical history, I'm guessing from seeing this thread you are healthy enough to be on TRT, doctor prescribed. Therefore, it is not smart or advised to get off TRT and get back on due to the high level or hormone fluctuations involved.

I suggest staying on TRT and not coming off.

 

[e2]

The doc has spoken listen to him

 

[StevenDarwinMD]

APPROVED LOG - PLEASE KEEP IT UPDATED

 

[Iam687]

Your right in the middle range so actually where you need to be

pretty much right in the middle lol

there IS A LOT here to go over. usually on something like this a 1 on 1 consult is best to go over everything (if this is what you want we can have a call) but i will do my best with a post

just like mechanics, accountants, lawyers there are good and bad in every profession. the doc here is pretty damn bad but i've seen worse

when you do trt you should expect to be on for life, you don't take 8 weeks off. you will crash doing that

now with trt the objective is to replace what your body should normally produce, so your dose seems sound based on bloods. however why did your doctor put you on an AI? makes no sense. you shouldn't need an AI if you are dosed correctly with trt. in other words in a normal person should they need to take anti estrogens week after week? of course not.

next is your diet. it is really admirable that you are tracking your calories, macros and all that good stuff. however you aren't a computer here, you are a living organism. it is true many pro bodybuilders track all that with coaches who are crazy about being in control of everything. but you aren't a pro bodybuilder either. you are just a normal joe who is 18% body fat which brings me to my next point. you are eating 3 big meals a day which is completely unnecessary and counter productive. a simple fix here would be to simply drop your entire breakfast plan. this idea that you NEED a big breakfast is just farm industry propaganda from the 80's. the people stuffing themselves at denny's and ihop every morning across america are the least healthy people in the world, people around he world in blue zones don't even know what breakfast is cause they don't eat them.. yet people keep falling victim to that bro science that you need a big breakfast. stick to lunch and dinner and increase the % of fruits and veggies in your diet. maybe do 1 meat a day only and replace it with a salad

I will contact my doctor and ask for rationale of taking me off. I also dont know why he put me on the AI, but the anastrozole is infused with the Test Cyp in same vial. Regarding diet, I've always been a small guy (for reference, in hs i was only 130 lbs). It was really hard for me to gain weight and stuffing myself was the only way I could see growth. Even with such a big breakfast now, im only at 2500 calories, and according to my fitness tracker, today's total calories burned is about 3000 (lifted and went on a hike, Im aware its not 100% accurate but it felt like a 3000 cal day lol). And for tracking macros, okay thanks honestly it was a pain to type out so i wont type those, and try to be more laxed overall because youre right, im not a freaking pro bodybuilder. In the past, I literally weighed out my food for every meal, such a freaking waste of time. But at least now I can eyeball it with close approximation. As far as consultation, I take it you offer such services?

your TRT doc is a joke dude

That seems to be the general consensus lol

I dont get how your doctor has you come off TRT something wrong with him.

You diet needs to increase in fats for sure, add fish oil asap right now

and your training is the same always? thats not good

I think you need to increase fats and change up your diet

bros i hope you not eating and training same all the time

honestly I think you need to change your diet up the protein and increase fats and I never understand your TRT doc

I plan to run this 4 day routine for about 8 weeks or so, then will change it up. Same with diet. i'll change it up once i get bored, or do eat out occassionally. Also will increase fats and ordering fish oil!

After further review, there is no medical reason to take somone off TRT unless there are pre-existing conditions involved.

While I don't know your full medical history, I'm guessing from seeing this thread you are healthy enough to be on TRT, doctor prescribed. Therefore, it is not smart or advised to get off TRT and get back on due to the high level or hormone fluctuations involved.

I suggest staying on TRT and not coming off.

Okay thanks doc, I appreciate it. So unless I can convince my current doc to keep me on, then I guess I have to find another TRT doc!

The doc has spoken listen to him

Yes!

APPROVED LOG - PLEASE KEEP IT UPDATED

log this up bro. should get test over 800 pretty easy at that dose I would think

Good luck with your cycle

sounds like a good plan

Logs looking good to start

Thanks everyone!

- - - Updated - - -

Breakfast
1 c whole milk
1 scoop whey isolate + 5g creatine
2 turkey patties
2 waffles
3 eggs
1 gala apple

Lunch
1.5 c half brown-half white rice (leftovers)
6 oz ground turkey (90/10)
1 c mixed veggies
1 serv flamin hot fritos

Dinner
1.5 c brown rice
6 oz ground turkey (90/10)
1 c mixed veggies
1 serv flamin hot fritos


Chest/Back (Sets x reps x weight)

BB Bench/BB row, 3 min rest – (3 x 8 x 145 lb)
Inc DB press/T bar row, 3 min rest – (3 x 8 x 45/3 x 8 x 75,75,80 lb)
Machine Flyes/R delt fly, 1 min rest – (3 x 12 x 85 / 3 x 12 x 55 lb)
Weighted Ab machine, 1 min rest – (3 x 15 x 5 lb)
Treadmill, 10 min cooldown

Cardio
3.2 mile hike with dog and lady

 

[Mobster]

So... if you're in range where's the need?

 

[25homes]

TRT isnt a cycle its a change of life sir. Can we get some background here. training diet cycle history??

 

[Tiger Salman Khan]

Keep the log updates coming......

 

[Eddie Haskell]

pretty much right in the middle lol




I will contact my doctor and ask for rationale of taking me off. I also dont know why he put me on the AI, but the anastrozole is infused with the Test Cyp in same vial. Regarding diet, I've always been a small guy (for reference, in hs i was only 130 lbs). It was really hard for me to gain weight and stuffing myself was the only way I could see growth. Even with such a big breakfast now, im only at 2500 calories, and according to my fitness tracker, today's total calories burned is about 3000 (lifted and went on a hike, Im aware its not 100% accurate but it felt like a 3000 cal day lol). And for tracking macros, okay thanks honestly it was a pain to type out so i wont type those, and try to be more laxed overall because youre right, im not a freaking pro bodybuilder. In the past, I literally weighed out my food for every meal, such a freaking waste of time. But at least now I can eyeball it with close approximation. As far as consultation, I take it you offer such services?



That seems to be the general consensus lol









I plan to run this 4 day routine for about 8 weeks or so, then will change it up. Same with diet. i'll change it up once i get bored, or do eat out occassionally. Also will increase fats and ordering fish oil!




Okay thanks doc, I appreciate it. So unless I can convince my current doc to keep me on, then I guess I have to find another TRT doc!



Yes!











Thanks everyone!

- - - Updated - - -

Breakfast
1 c whole milk
1 scoop whey isolate + 5g creatine
2 turkey patties
2 waffles
3 eggs
1 gala apple

Lunch
1.5 c half brown-half white rice (leftovers)
6 oz ground turkey (90/10)
1 c mixed veggies
1 serv flamin hot fritos

Dinner
1.5 c brown rice
6 oz ground turkey (90/10)
1 c mixed veggies
1 serv flamin hot fritos


Chest/Back (Sets x reps x weight)

BB Bench/BB row, 3 min rest – (3 x 8 x 145 lb)
Inc DB press/T bar row, 3 min rest – (3 x 8 x 45/3 x 8 x 75,75,80 lb)
Machine Flyes/R delt fly, 1 min rest – (3 x 12 x 85 / 3 x 12 x 55 lb)
Weighted Ab machine, 1 min rest – (3 x 15 x 5 lb)
Treadmill, 10 min cooldown

Cardio
3.2 mile hike with dog and lady

Why don't you just go on self-TRT?

10ml bottle of testosterone cypionate will last you 10 weeks, get a bottle from pharmacom and do your own self-TRT forget the doctor

is this your diet yesterday?

how about diet today?

 

[ballin2504]

I’d personally do self trt. It’s not hard at all.

 

[Iam687]

So... if you're in range where's the need?

Well i feel like shit mentally and i thought id give trt a try. I sough the doc, and answered their questionnaire and was able to get on. im hoping this would help!

TRT isnt a cycle its a change of life sir. Can we get some background here. training diet cycle history??

I thought that was the case, which everyone also agrees on, but my doc said im to come off after 10 weeks. Idk.

And sure uhm background. Im 5’6, harder gainer, ectomorph. (My natural weight in hs was 130 lbs,) i wanted to get bigger naturally. In my mid 20s, “at my most fit” i guess, got up to 165 lbs, probably 12% lean.

My best squat ever was 315x1, deadlift 315 3x3, both of which almost killed me lol. Bench Always weakest, 225x1.

Anyway fast forward to today, now im really fat at 185 from stopping working out and eating fast food everyday. Getting back into it as of 1 month ago.

Sorry im kind of all over the place, if u have more specific questions lmk!

Keep the log updates coming......

Will do!

Why don't you just go on self-TRT?

10ml bottle of testosterone cypionate will last you 10 weeks, get a bottle from pharmacom and do your own self-TRT forget the doctor

is this your diet yesterday?

how about diet today?

I’d personally do self trt. It’s not hard at all.

Thats what its looking like im going to do. Also yes thats my diet for the past week. I will post my exercise and diet today.

 

[Iam687]

3/29 log

Exercise: (sets x reps x weight)

Leg ext/Leg curl s/s, 1 min rest, (5x15x90/75)

Squats, 2 min rest, (4x8x175)

Stiff leg deadlifts, 2 min rest, (4x8x125)

Elevate scrunch machine, 30 sec rest, (3x15) height set at 7 (its a ab workout machine)

10 min treadmill walk

15 min in sauna

Food:

Breakfast: clif bar, protein shake, creatine, apple

Lunch: white rice, salmon, fried chicken bento box

Dinner: 1 c white rice, 1 cup frozen veggies, 6 oz ground beef(90/10), 1 orange

 

[Npcclassicphysique champ]

3/29 log

Exercise: (sets x reps x weight)

Leg ext/Leg curl s/s, 1 min rest, (5x15x90/75)

Squats, 2 min rest, (4x8x175)

Stiff leg deadlifts, 2 min rest, (4x8x125)

Elevate scrunch machine, 30 sec rest, (3x15) height set at 7 (its a ab workout machine)

10 min treadmill walk

15 min in sauna

Food:

Breakfast: clif bar, protein shake, creatine, apple

Lunch: white rice, salmon, fried chicken bento box

Dinner: 1 c white rice, 1 cup frozen veggies, 6 oz ground beef(90/10), 1 orange

good start to a more detailed LOG

your food intake,fried chicken? can you change that to normal chicken like breast

also your fats are VERY low, when you adding the fish oil?

 

[Iam687]

good start to a more detailed LOG

your food intake,fried chicken? can you change that to normal chicken like breast

also your fats are VERY low, when you adding the fish oil?

Thanks! And yes i can, fried chicken is rare. Ill up the fats with table spoon of diff oils each meal, fish oil arrived yesterday, started taking it this morning.

I wont have time later so posting my log now.

3/30 log

Breakfast: 3 eggs, 2 turkey patties, protein shake/creatine, 2 waffles, fish oil

Lunch: 1 c noodles, 7 oz chicken thigh, 1 c veggies, a banana.

Exercise:

Rest day

 

[meathead2019]

TRT is test c or e 50 mg every 3 days. i prefer subq to im shots. why? they dont hurt as bad and you dont run the risk of an oil embolism. id start there and titrate up if necessary based on bloods. anti-estrogen is so person dependent. most wouldnt need it on that low a dose but some actually do and im one of those. shouldnt have to donate blood. to me thats totally unecessary unless on equipoise or a boatload of gear. good luck.

 

[Npcclassicphysique champ]

TRT is test c or e 50 mg every 3 days. i prefer subq to im shots. why? they dont hurt as bad and you dont run the risk of an oil embolism. id start there and titrate up if necessary based on bloods. anti-estrogen is so person dependent. most wouldnt need it on that low a dose but some actually do and im one of those. shouldnt have to donate blood. to me thats totally unecessary unless on equipoise or a boatload of gear. good luck.

Sub Q is effective for TRT if you're lean some guys heavier they can't do sub q bro.

- - - Updated - - -

Thanks! And yes i can, fried chicken is rare. Ill up the fats with table spoon of diff oils each meal, fish oil arrived yesterday, started taking it this morning.

I wont have time later so posting my log now.

3/30 log

Breakfast: 3 eggs, 2 turkey patties, protein shake/creatine, 2 waffles, fish oil

Lunch: 1 c noodles, 7 oz chicken thigh, 1 c veggies, a banana.

Exercise:

Rest day

Good so far, tell us your dinner when you get back on.

2 waffles? is that with almond flour or just regular?

lunch missing fats, add 5 walnuts to lunch and 5 almonds

See this is why a LOG is a must we can help you make the small changes for success. We are here for you bro.

 

[Iam687]

TRT is test c or e 50 mg every 3 days. i prefer subq to im shots. why? they dont hurt as bad and you dont run the risk of an oil embolism. id start there and titrate up if necessary based on bloods. anti-estrogen is so person dependent. most wouldnt need it on that low a dose but some actually do and im one of those. shouldnt have to donate blood. to me thats totally unecessary unless on equipoise or a boatload of gear. good luck.

The doc has me on test cyp infused with anastrozole 200mg/1mg/1ml/week. Long term tho i plan to self administer, so ill keep the subq in mind.

Sub Q is effective for TRT if you're lean some guys heavier they can't do sub q bro.

- - - Updated - - -



Good so far, tell us your dinner when you get back on.

2 waffles? is that with almond flour or just regular?

lunch missing fats, add 5 walnuts to lunch and 5 almonds

See this is why a LOG is a must we can help you make the small changes for success. We are here for you bro.

The waffles are frozen eggo buttermilk (carb 28g, protein 4g, fat 6g = 180 cal), not the healthiest so ill start buying kodiak cakes after i finish this eggo box. Will also help increase my daily protein also.

Ill pickup some almonds and walnuts tomorrow too.

Dinner: 6 oz ground beef (90/10), 2 cups frozen veggies (no rice because after getting off work at 2pm, I was so exhausted and crashed. Woke up super hungry ended up eating about 3 servings of flamin hot fritos while heating up dinner lol).

And yes, i agree on the logging, thank you. Idk if its cuz im just tired or what, but i got a bit emotional reading your support lol. I appreciate it a lot.

Will hit shoulders/back tomorrow!

 

[LevButlerov]

The doc has me on test cyp infused with anastrozole 200mg/1mg/1ml/week. Long term tho i plan to self administer, so ill keep the subq in mind.



The waffles are frozen eggo buttermilk (carb 28g, protein 4g, fat 6g = 180 cal), not the healthiest so ill start buying kodiak cakes after i finish this eggo box. Will also help increase my daily protein also.

Ill pickup some almonds and walnuts tomorrow too.

Dinner: 6 oz ground beef (90/10), 2 cups frozen veggies (no rice because after getting off work at 2pm, I was so exhausted and crashed. Woke up super hungry ended up eating about 3 servings of flamin hot fritos while heating up dinner lol).

And yes, i agree on the logging, thank you. Idk if its cuz im just tired or what, but i got a bit emotional reading your support lol. I appreciate it a lot.

Will hit shoulders/back tomorrow!

Good idea but drop the eggo as soon as you can those are not healthy. Switch to protein waffles they are healthy also.

tell us your new diet tomorrow and update us we are waiting.

 

[Iam687]

Good idea but drop the eggo as soon as you can those are not healthy. Switch to protein waffles they are healthy also.

tell us your new diet tomorrow and update us we are waiting.

Yes i love protein waffles! and thanks!

3/31 log

Breakfast
Clif bar

Lunch
2 slice daves killer bread
3 slice swiss cheese
10 slice lean ham
1 roma tomato
1 table spoon olive oil
Protein shake + creatine
3 eggs

Dinner
1 c noodles
6 oz ground beef (90/10)
1 c mixed veggies
1 orange
1 low fat string cheese

Shoulder/Back
BB Clean n press/Pull ups superset, 3 min rest (3 x 8 x 95 lbs/ 3 x 4,4,2 bodyweight)
DB shoulder press/underhand lat pull superset, 1 min rest (3 x 10 x 35 lb / 90 lb)
DB lateral raise/arm pulldown superset 3x12, 1 min rest (3 x 12 x 16 lb/90 lb)
Leg raise, 30 sec rest (3x25 reps)
Treadmill, 10 min cooldown
Sauna 15 min

Cardio
4 mile hike

 

[Eddie Haskell]

Yes i love protein waffles! and thanks!

3/31 log

Breakfast
Clif bar

Lunch
2 slice daves killer bread
3 slice swiss cheese
10 slice lean ham
1 roma tomato
1 table spoon olive oil
Protein shake + creatine
3 eggs

Dinner
1 c noodles
6 oz ground beef (90/10)
1 c mixed veggies
1 orange
1 low fat string cheese

Shoulder/Back
BB Clean n press/Pull ups superset, 3 min rest (3 x 8 x 95 lbs/ 3 x 4,4,2 bodyweight)
DB shoulder press/underhand lat pull superset, 1 min rest (3 x 10 x 35 lb / 90 lb)
DB lateral raise/arm pulldown superset 3x12, 1 min rest (3 x 12 x 16 lb/90 lb)
Leg raise, 30 sec rest (3x25 reps)
Treadmill, 10 min cooldown
Sauna 15 min

Cardio
4 mile hike

what kind of eating window you got? 12 hours or what

 

[Iam687]

what kind of eating window you got? 12 hours or what

It varies day to day unfortunately. I just eat whenever I have time.

That particular day, i didnt have time to eat breakfast, but i was hungry enough at lunch that i was able to eat lunch and parts of bfast missed.

 

[Iam687]

4/1 log

3 eggs
Protein shake / creatine
1 c milk
Orange
2 Turkey patty
1 coke zero

Lunch

2 slices daves killer bread
6 slices 0 fat ham
6 slices thin swiss cheese
1 roma tomato, romaine lettuce, pickles
1 orange
1/2 tbsp lite mayo

Dinner

2 cups frozen veggies
7 oz chicken thigh
1 lavash flatbread (16g carbs, 12g protein, 3g fat)
1 orange

arm day, couldnt make it to gym, had to go to apt gym and improvise.

Hammer Curl 4 x 12 x 25
Lying DB Tri Ext 4 x 12 x 25
Concentration Curl 6 x 12 x 15
CG Bench 6 x 12 x 65,75,85,95,105,120 failed at 6 reps

 

[Eddie Haskell]

4/1 log

3 eggs
Protein shake / creatine
1 c milk
Orange
2 Turkey patty
1 coke zero

Lunch

2 slices daves killer bread
6 slices 0 fat ham
6 slices thin swiss cheese
1 roma tomato, romaine lettuce, pickles
1 orange
1/2 tbsp lite mayo

Dinner

2 cups frozen veggies
7 oz chicken thigh
1 lavash flatbread (16g carbs, 12g protein, 3g fat)
1 orange

arm day, couldnt make it to gym, had to go to apt gym and improvise.

Hammer Curl 4 x 12 x 25
Lying DB Tri Ext 4 x 12 x 25
Concentration Curl 6 x 12 x 15
CG Bench 6 x 12 x 65,75,85,95,105,120 failed at 6 reps

you need to change the mayo to avocado mayo not straight up mayo

why are you eating an orange? thats not a good fruit, eat blueberries instead imo

 

[2Thick]

thanks for sharing again nice

 

[e2]

following your log closely

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

bros can you up the fats

 

[ROIDDERS]

do some protein bumps and healthy fat bumps

 

[Masonic Bodybuilder]

Nice update man. Way to still get that session in even though you had to improvise.

 

[ballin2504]

I use the Dave’s killer bread alot also

 

[Iam687]

you need to change the mayo to avocado mayo not straight up mayo

why are you eating an orange? thats not a good fruit, eat blueberries instead imo

Wow i didnt know theres such a thing as avocado mayo, ill look for it and buy that once i finish what i do have. Thanks! Same with oranges, but i figure some fruit is better than no fruit? Lol. Ill

thanks for sharing again nice

following your log closely

APPROVED LOG

Thanks all!

bros can you up the fats

Yes i can! Havent bought the nuts yet but im adding tbsp of olive oil to my meals. Is that sufficient or how much more though u think?

do some protein bumps and healthy fat bumps

Yes sir,

Nice update man. Way to still get that session in even though you had to improvise.

Thanks! Im seriously the type of person at the gym who needs the spreadsheet of my workout on my phone lol, so that was def big for me to improvise lol.

I use the Dave’s killer bread alot also

Love daves killer bread! Whole grains, fiber, and protein!

4/2 log

Meals

2 scp protein
1 c milk
1 clif bar
3 eggs
Fish oil (keep forgetting to log this, but been taking it since 3 days ago)

1 c sweet potato diced
1 c frozen veggies
7 oz chicken thigh
1 orange

1 c sweet potato diced
1 c frozen veggies
7 oz ground beef(90/10)
1 apple, gala
1 tbsp olive oil

Exercise: rest day

 

[Mobster]

you need to change the mayo to avocado mayo not straight up mayo

why are you eating an orange? thats not a good fruit, eat blueberries instead imo

Better any fruit than none

 

[25homes]

Great start my friend. Following

 

[Tiger Salman Khan]

Log is going great.....keep your diet clean..........

 

[Npcclassicphysique champ]

Wow i didnt know theres such a thing as avocado mayo, ill look for it and buy that once i finish what i do have. Thanks! Same with oranges, but i figure some fruit is better than no fruit? Lol. Ill







Thanks all!




Yes i can! Havent bought the nuts yet but im adding tbsp of olive oil to my meals. Is that sufficient or how much more though u think?



Yes sir,



Thanks! Im seriously the type of person at the gym who needs the spreadsheet of my workout on my phone lol, so that was def big for me to improvise lol.



Love daves killer bread! Whole grains, fiber, and protein!

4/2 log

Meals

2 scp protein
1 c milk
1 clif bar
3 eggs
Fish oil (keep forgetting to log this, but been taking it since 3 days ago)

1 c sweet potato diced
1 c frozen veggies
7 oz chicken thigh
1 orange

1 c sweet potato diced
1 c frozen veggies
7 oz ground beef(90/10)
1 apple, gala
1 tbsp olive oil

Exercise: rest day

thank you for updating us but fish oil dose not clear, whats the amount you take?


can you swap the orange with blueberries? and fruit is not fruit, oranges are not nearly as good for you as blueberries like Eddie said.

 

[Iam687]

Great start my friend. Following

Thanks!

Better any fruit than none

That was what i was thinking! But ill pick better fruits next grocery run.

Log is going great.....keep your diet clean..........

Thanks! Will do!

thank you for updating us but fish oil dose not clear, whats the amount you take?


can you swap the orange with blueberries? and fruit is not fruit, oranges are not nearly as good for you as blueberries like Eddie said.

Bronson omega 3 Fish oil triple strength: 1250 mg EPA, 488 mg DHA, 2720 mg fish oil. Any recommendation on fish oil for future purchase?


And yes, i can def get blueberries once i finish my oranges during next grocery run.

Click picture to enlargen*


4/3 log

2 scp whey isolate
1 c milk
1 clif bar
3 eggs


1 c brown rice
1 c veggies
8 oz chicken thigh
(Forgot fruit at home)

1 c brown rice
1 c veggies
7 oz ground beef (90/10)
1 orange
1 apple

Rest Day

 

[Eddie Haskell]

Thanks!

That was what i was thinking! But ill pick better fruits next grocery run.

Thanks! Will do!


Bronson omega 3 Fish oil triple strength: 1250 mg EPA, 488 mg DHA, 2720 mg fish oil. Any recommendation on fish oil for future purchase?


And yes, i can def get blueberries once i finish my oranges during next grocery run.

Click picture to enlargen*
View attachment 14852

4/3 log

2 scp whey isolate
1 c milk
1 clif bar
3 eggs


1 c brown rice
1 c veggies
8 oz chicken thigh
(Forgot fruit at home)

1 c brown rice
1 c veggies
7 oz ground beef (90/10)
1 orange
1 apple

Rest Day

You have softgels that's not the right fish oil. You need 14 softgel caps 2 times per day to make up for 2tbps of fish oil.

You need to get normal liquid fish oil with lemon flavor.

 

[Iam687]

You have softgels that's not the right fish oil. You need 14 softgel caps 2 times per day to make up for 2tbps of fish oil.

You need to get normal liquid fish oil with lemon flavor.

Wow okay. Any recommendations?



4/4 diet

Protein shake
1 c milk
1 clif bar
1 apple
3 eggs

1 c brown rice
8 oz chicken thigh
1 c vegetables


1 c brown rice
7 oz ground beef (90/10)
1 c vegetables
1 orange


Rest Day

 

[LevButlerov]

Wow okay. Any recommendations?



4/4 diet

Protein shake
1 c milk
1 clif bar
1 apple
3 eggs

1 c brown rice
8 oz chicken thigh
1 c vegetables


1 c brown rice
7 oz ground beef (90/10)
1 c vegetables
1 orange


Rest Day

Eddie is correct you need liquid fish oil. You can get liquid fish oil at any online store it's not expensive, get a big bottle of fish oil and take 1 tbps with each meal. This way you boost your fat intake by 45grams and boost omega 3 intake.

This is why it's important to have a LOG like you're doing, so we can help you personally.

 

[stevesmi]

i like your diet very nice man.

 

[ceo]

bros you gotta back fish oil ed into this

 

[ROIDDERS]

TRT cycle going well but need diet adjustments

 

[JasonPriest]

Wow okay. Any recommendations?



4/4 diet

Protein shake
1 c milk
1 clif bar
1 apple
3 eggs

1 c brown rice
8 oz chicken thigh
1 c vegetables


1 c brown rice
7 oz ground beef (90/10)
1 c vegetables
1 orange


Rest Day

solid dinner. i like it

 

[Quadsweep]

i agree with the team you need fish oil ED

 

[Ulter]

fish oil and higher protein 100%

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log I follow you

 

[2Thick]

im watching you improve and make changes

 

[Vadim Fedorov]

can we see a face blurred picture bro?

 

[MONSTRO]

log respect fully

 

[Iam687]

Eddie is correct you need liquid fish oil. You can get liquid fish oil at any online store it's not expensive, get a big bottle of fish oil and take 1 tbps with each meal. This way you boost your fat intake by 45grams and boost omega 3 intake.
This is why it's important to have a LOG like you're doing, so we can help you personally.

bros you gotta back fish oil ed into this

i agree with the team you need fish oil ED

fish oil and higher protein 100%

Got it, will buy liquid fish oil!

TRT cycle going well but need diet adjustments

Any suggestions?

i like your diet very nice man.

solid dinner. i like it

APPROVED LOG

g2g log I follow you

im watching you improve and make changes

log respect fully

Thank you sirs!

can we see a face blurred picture bro?

I didnt feel comfortable at first, but here is me today at the gym. How much bf you guys think im at?

>> Click to enlargen



4/5 log

3 eggs
Protein / creatine
1 c milk
1 clif bar
1 apple



7 oz chimichurri steak (restaurant)
1 c potato
Asparagus
1c olive oil



1 c brown rice
8 oz turkey breast
3 oz chicken thigh
1 c veggies
1 apple



Exercise: supersets

BB Bench 3x8x155
BB Rows 3x8x155

Inc DB Press 3x8x50
T Bar Row 3x8x80

DB Fly 3x12x20,30,35
Rear delt fly 3x12x20,12.5,12.5

Weighted Ab Bench 3x15x10

Planks 3xfailure












Sent from Yahoo Mail for iPhone

 

[Mobster]

I've never used that much fish oil.

 

[Eddie Haskell]

Got it, will buy liquid fish oil!



Any suggestions?








Thank you sirs!



I didnt feel comfortable at first, but here is me today at the gym. How much bf you guys think im at?

>> Click to enlargen
View attachment 14858


4/5 log

3 eggs
Protein / creatine
1 c milk
1 clif bar
1 apple



7 oz chimichurri steak (restaurant)
1 c potato
Asparagus
1c olive oil



1 c brown rice
8 oz turkey breast
3 oz chicken thigh
1 c veggies
1 apple



Exercise: supersets

BB Bench 3x8x155
BB Rows 3x8x155

Inc DB Press 3x8x50
T Bar Row 3x8x80

DB Fly 3x12x20,30,35
Rear delt fly 3x12x20,12.5,12.5

Weighted Ab Bench 3x15x10

Planks 3xfailure

Bodyfat I'm thinking closer to 20% but you have a good frame and you look great. It's a positive start bro. We don't judge here, we just want you to get good results.

Diet is changing I like it, waiting for you to add fish oil.

 

[BodyMonster34]

bro all in with trt but do sports trt

 

[ballin2504]

Diets looking good

 

[Masonic Bodybuilder]

Great meals bro!

 

[Iam687]

Bodyfat I'm thinking closer to 20% but you have a good frame and you look great. It's a positive start bro. We don't judge here, we just want you to get good results.

Diet is changing I like it, waiting for you to add fish oil.

Ty i appreciate it! I actually lost noticeable fat already being 5 weeks in back in the gym. I may have undershot my initial bf est at the beginning! I was probably like 23% lol.

bro all in with trt but do sports trt

Any referral? Cant find anything online.

Diets looking good

Great meals bro!

Ty sirs!!!


4/6 log

Slept like shit last night on the couch, and woke up at 1130am, super tired and low energy, and only 2 meals today. Also super dehydrated, it was pretty hard getting thru todays gym session.


3 eggs
2 daves killer bread
8 slices lean turkey deli meat
Protein/creatine
1 orange

2 c brown rice
12 oz rotisserie turkey breast
2 c veggies
1 orange
2 tbsp ketchup


Exercise: Legs

Superset, 1 min rest
Leg Ext 5x15x95
Leg Curl 2x15x80, 3x8x80
* (had to stop supersetting halfway and did each individually with same 1 min rest due to busy afternoon gym)

Squat, 2 min rest, 4x8x185

Stiff leg deadlifts, 2 min rest, 4x8x135

Elevate ab scrunch, 1 min rest, 3x15x7 height setting

10 min treadmill, 15 min sauna (been doin this every gym day forget to log tho)

 

[Mobster]

Ty i appreciate it! I actually lost noticeable fat already being 5 weeks in back in the gym. I may have undershot my initial bf est at the beginning! I was probably like 23% lol.



Any referral? Cant find anything online.




Ty sirs!!!


4/6 log

Slept like shit last night on the couch, and woke up at 1130am, super tired and low energy, and only 2 meals today. Also super dehydrated, it was pretty hard getting thru todays gym session.


3 eggs
2 daves killer bread
8 slices lean turkey deli meat
Protein/creatine
1 orange

2 c brown rice
12 oz rotisserie turkey breast
2 c veggies
1 orange
2 tbsp ketchup


Exercise: Legs

Superset, 1 min rest
Leg Ext 5x15x95
Leg Curl 2x15x80, 3x8x80
* (had to stop supersetting halfway and did each individually with same 1 min rest due to busy afternoon gym)

Squat, 2 min rest, 4x8x185

Stiff leg deadlifts, 2 min rest, 4x8x135

Elevate ab scrunch, 1 min rest, 3x15x7 height setting

10 min treadmill, 15 min sauna (been doin this every gym day forget to log tho)

Why are you sleeping on a couch?

 

[Npcclassicphysique champ]

Ty i appreciate it! I actually lost noticeable fat already being 5 weeks in back in the gym. I may have undershot my initial bf est at the beginning! I was probably like 23% lol.



Any referral? Cant find anything online.




Ty sirs!!!


4/6 log

Slept like shit last night on the couch, and woke up at 1130am, super tired and low energy, and only 2 meals today. Also super dehydrated, it was pretty hard getting thru todays gym session.


3 eggs
2 daves killer bread
8 slices lean turkey deli meat
Protein/creatine
1 orange

2 c brown rice
12 oz rotisserie turkey breast
2 c veggies
1 orange
2 tbsp ketchup


Exercise: Legs

Superset, 1 min rest
Leg Ext 5x15x95
Leg Curl 2x15x80, 3x8x80
* (had to stop supersetting halfway and did each individually with same 1 min rest due to busy afternoon gym)

Squat, 2 min rest, 4x8x185

Stiff leg deadlifts, 2 min rest, 4x8x135

Elevate ab scrunch, 1 min rest, 3x15x7 height setting

10 min treadmill, 15 min sauna (been doin this every gym day forget to log tho)

You'll get lean no worries but why you on the couch?

 

[Iam687]

You'll get lean no worries but why you on the couch?

Why are you sleeping on a couch?

was dirty and tired, didnt want to shower lol


4/7 log


3 eggs
Protein / creatine
1 c milk
1 apple
2 waffles
2 turkey patties




(Sushi restaurant)
4 oz beef yaki
2 oz salmon yaki
7 pieces of sashimi
0.5 c white rice
Salad
Miso soup


*Only had 2 meals today, that 12 oz turkey dinner last night was tough on my stomach lol


Exercise:


Clean & Press, 2 min rest, 105 lbs x 8, 7, 6 reps


Pull Ups, 2 min rest, 3 x 6, 6, 6 reps

3x10, 1 min rest superset
DB Shoulder, 40 lbs x 10,10,8 reps
UH Lat Pull, 100, 115, 130 x 10 reps

3x12, 1 min rest, superset
DB Lateral, 18 lbs
Arm Pulldown, 100 lbs

Leg Raise, 30 sec rest, 3x30 reps

14 minute treadmill, no sauna today




POST INJECTION PAIN:
This week I administered on my right vastus lateralis for the first time, and its been 3 days and i still feel soreness. Is that normal?

 

[Npcclassicphysique champ]

was dirty and tired, didnt want to shower lol


4/7 log


3 eggs
Protein / creatine
1 c milk
1 apple
2 waffles
2 turkey patties




(Sushi restaurant)
4 oz beef yaki
2 oz salmon yaki
7 pieces of sashimi
0.5 c white rice
Salad
Miso soup


*Only had 2 meals today, that 12 oz turkey dinner last night was tough on my stomach lol


Exercise:


Clean & Press, 2 min rest, 105 lbs x 8, 7, 6 reps


Pull Ups, 2 min rest, 3 x 6, 6, 6 reps

3x10, 1 min rest superset
DB Shoulder, 40 lbs x 10,10,8 reps
UH Lat Pull, 100, 115, 130 x 10 reps

3x12, 1 min rest, superset
DB Lateral, 18 lbs
Arm Pulldown, 100 lbs

Leg Raise, 30 sec rest, 3x30 reps

14 minute treadmill, no sauna today




POST INJECTION PAIN:
This week I administered on my right vastus lateralis for the first time, and its been 3 days and i still feel soreness. Is that normal?

vastus lateralis is the quads, NEVER inject your quads, it's a huge problem if you miss an injection and hit a nerve or bad spot. Like real leg issues.

Always do, shoulders, arms and glutes, never legs.

 

[ceo]

bros never inject quads hella bad

 

[ROIDDERS]

yea quad injections a mess

you pushing protein up?

 

[Quadsweep]

pinning glutes is a hella hella bad idea

 

[Ulter]

how about pushing more protein in there?i dont see it

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

log is g2g
stop pinning legs

 

[2Thick]

following log but never inject quads dude

 

[MONSTRO]

I have a bad scare on my leg from injecting there
i dont suggest it

 

[25homes]

I could never hit quad. did that couple times never again.

 

[Iam687]

Bodyfat I'm thinking closer to 20% but you have a good frame and you look great. It's a positive start bro. We don't judge here, we just want you to get good results.

Diet is changing I like it, waiting for you to add fish oil.

Can i ask what u mean when u say i have good frame? Because i def dont see it

pinning glutes is a hella hella bad idea

Pinning glutes is bad?

bros never inject quads hella bad

vastus lateralis is the quads, NEVER inject your quads, it's a huge problem if you miss an injection and hit a nerve or bad spot. Like real leg issues.

Always do, shoulders, arms and glutes, never legs.

yea quad injections a mess

you pushing protein up?

how about pushing more protein in there?i dont see it

APPROVED LOG

log is g2g
stop pinning legs

following log but never inject quads dude

I have a bad scare on my leg from injecting there
i dont suggest it

I could never hit quad. did that couple times never again.

Got it, no quads! And yes ill cont to increase daily protein to 1g/1lb of body weight

 

[Mobster]

was dirty and tired, didnt want to shower lol


4/7 log



3 eggs
Protein / creatine
1 c milk
1 apple
2 waffles
2 turkey patties




(Sushi restaurant)
4 oz beef yaki
2 oz salmon yaki
7 pieces of sashimi
0.5 c white rice
Salad
Miso soup


*Only had 2 meals today, that 12 oz turkey dinner last night was tough on my stomach lol


Exercise:


Clean & Press, 2 min rest, 105 lbs x 8, 7, 6 reps


Pull Ups, 2 min rest, 3 x 6, 6, 6 reps

3x10, 1 min rest superset
DB Shoulder, 40 lbs x 10,10,8 reps
UH Lat Pull, 100, 115, 130 x 10 reps

3x12, 1 min rest, superset
DB Lateral, 18 lbs
Arm Pulldown, 100 lbs

Leg Raise, 30 sec rest, 3x30 reps

14 minute treadmill, no sauna today




POST INJECTION PAIN:
This week I administered on my right vastus lateralis for the first time, and its been 3 days and i still feel soreness. Is that normal?

LOL. Thought things had gone tits up

 

[Iam687]

LOL. Thought things had gone tits up

4/8 log had a lot of family things past couple days so eating and sleepings been shit, but still got workout in! Hopefully can get back to normal schedule this week.


(Got home at 3 am, ate random bs)
3 clif bar
3 string cheese
Protein shake, creatine, fish oil

(Family function, random bs)
1.5 c white rice
4 oz oily chicken
1 meat pie

2 lavash flatbread
8 oz rotisserie turkey breast
1 tomato
1 tbsp olive oil
1 orange



Exercise:

Superset 3x12, 1 min rest (different gym, different weights, so worked almost to failure)
Cable Curl
Cable Tri Ext

Superset 3x12, 1 min rest
Seated DB Curls 20 lb
EZ BB Skull crusher 60 lb

Superset 2x12, 1 min rest
DB Concentration Curl 17.5 lb
DB Tricep Kickback 17.5 lb

Planks 3x95 seconds, 30 sec rest

10 min treadmill

20 min stretching

 

[Iam687]

LOL. Thought things had gone tits up

4/8 log had a lot of family things past couple days so eating and sleepings been shit, but still got workout in! Hopefully can get back to normal schedule this week.


(Got home at 3 am, ate random bs)
3 clif bar
3 string cheese
Protein shake, creatine, fish oil

(Family function, random bs)
1.5 c white rice
4 oz oily chicken
1 meat pie

2 lavash flatbread
8 oz rotisserie turkey breast
1 tomato
1 tbsp olive oil
1 orange



Exercise:

Superset 3x12, 1 min rest (different gym, different weights, so worked almost to failure)
Cable Curl
Cable Tri Ext

Superset 3x12, 1 min rest
DB Curls 20 lb
EZ BB Skull crusher 60 lb

Superset 2x12, 1 min rest
DB Concentration Curl 17.5 lb
DB Tricep Kickback 17.5 lb

Planks 3x95 seconds, 30 sec rest

10 min treadmill

20 min stretching

 

[LevButlerov]

4/8 log had a lot of family things past couple days so eating and sleepings been shit, but still got workout in! Hopefully can get back to normal schedule this week.


(Got home at 3 am, ate random bs)
3 clif bar
3 string cheese
Protein shake, creatine, fish oil

(Family function, random bs)
1.5 c white rice
4 oz oily chicken
1 meat pie

2 lavash flatbread
8 oz rotisserie turkey breast
1 tomato
1 tbsp olive oil
1 orange



Exercise:

Superset 3x12, 1 min rest (different gym, different weights, so worked almost to failure)
Cable Curl
Cable Tri Ext

Superset 3x12, 1 min rest
DB Curls 20 lb
EZ BB Skull crusher 60 lb

Superset 2x12, 1 min rest
DB Concentration Curl 17.5 lb
DB Tricep Kickback 17.5 lb

Planks 3x95 seconds, 30 sec rest

10 min treadmill

20 min stretching

I am perplexed why don't you change oranges to blueberries?

Also what is your fish oil plan? I see guys discussing it but nothing.

 

[Quadsweep]

I dont like oranges please changes to some berries.