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Great job man. With fats it is hard to look for a "low calorie" option since fat is high calorie by nature. Just focus on eating the right foods when it comes to fat.
Doing great so far! Log respect and support
Saturday 7/15
9:00
4eggs, okios pro with scoop of pb
11:45
30 minutes cardio
12:45
6 oz chicken breast, 140g rice. Watermelon
2:30
Quest bar, Premier protein shake
8:00
Brazilian steak house. not really a way i could have tracked this, but if you've been to one the you know what its like, i ate a shit ton of meat and some fruit.
Definitely got in plenty of protein and fats but it was a lot of meat so probably went over my calories to. But this is the first day in a while that i went over my calories so im not trippin.
Only did cardio today, hitting back hard tomorrow
9:00
4eggs, okios pro with scoop of pb
11:45
30 minutes cardio
12:45
6 oz chicken breast, 140g rice. Watermelon
2:30
Quest bar, Premier protein shake
8:00
Brazilian steak house. not really a way i could have tracked this, but if you've been to one the you know what its like, i ate a shit ton of meat and some fruit.
Definitely got in plenty of protein and fats but it was a lot of meat so probably went over my calories to. But this is the first day in a while that i went over my calories so im not trippin.
Only did cardio today, hitting back hard tomorrow
Great job man
Sunday 7/16
Stomach felt like absolute garbage when i woke up from the Brazilian steak house last night. All that greasy meat destroyed my stomach l, was on the toilet for like 2 hours, thats the reason for the small breakfast. But because the extra calories last night i felt like an animal in the gym. I wanted to do more but i had things to do and ran out of time.
10:00
Ratio yogurt, apple, seeq whey protein
2:30
6 oz chicken breast. 140g rice, watermelon
3:30
Quest bar, Premier protein shake
6:15
Orange. 6 oz Chicken breast, 160g rice, 3 oz carrots
8:00
I relised that because i didn't eat eggs this morning that i only had like 25g of fats so i just took a serving of peanut butter and a serving of peanuts and mixed them in a bowl with half a protein shake to get my fats up. Probably not the most ideal way to do it but it fit in my calories and i got some fats in
Totals: 2240 calories, 263g protein, 195g net carbs, 69g fats
Carbs are a little high from the extra fruit and a little extra rice. Beach trip in less then 2 weeks so ima cut some of the rice out. Probably 100g per meal instead of 140g i usually do
Workout back and a little biceps
Pullups
10. 8, 8
Deadlift, still going eazy on deadlifts, only 2nd time doing them so want to get used to them before i go crazy
135x20 225x10 275x8 315x7 315x6
Lat pulldown
100x20 170x16 190x9 150x10
T bar rows
45x20 90x13 90x15
Preacher curl drop set
60>40>20 all reps till failure
60>40>20
Alt db curl
30x16 35x12
Stomach felt like absolute garbage when i woke up from the Brazilian steak house last night. All that greasy meat destroyed my stomach l, was on the toilet for like 2 hours, thats the reason for the small breakfast. But because the extra calories last night i felt like an animal in the gym. I wanted to do more but i had things to do and ran out of time.
10:00
Ratio yogurt, apple, seeq whey protein
2:30
6 oz chicken breast. 140g rice, watermelon
3:30
Quest bar, Premier protein shake
6:15
Orange. 6 oz Chicken breast, 160g rice, 3 oz carrots
8:00
I relised that because i didn't eat eggs this morning that i only had like 25g of fats so i just took a serving of peanut butter and a serving of peanuts and mixed them in a bowl with half a protein shake to get my fats up. Probably not the most ideal way to do it but it fit in my calories and i got some fats in
Totals: 2240 calories, 263g protein, 195g net carbs, 69g fats
Carbs are a little high from the extra fruit and a little extra rice. Beach trip in less then 2 weeks so ima cut some of the rice out. Probably 100g per meal instead of 140g i usually do
Workout back and a little biceps
Pullups
10. 8, 8
Deadlift, still going eazy on deadlifts, only 2nd time doing them so want to get used to them before i go crazy
135x20 225x10 275x8 315x7 315x6
Lat pulldown
100x20 170x16 190x9 150x10
T bar rows
45x20 90x13 90x15
Preacher curl drop set
60>40>20 all reps till failure
60>40>20
Alt db curl
30x16 35x12
i stopped eating steakhouse meat too much nasty stuff
i do my own grass fed
if you do go eat again make sure to drink HOT coffee or tea after and take probiotics and digestive enzymes
APPROVED LOG
bro we got chicken and watermelon in season on ranch
I’ve been on probiotics and and digestive enzymes for a few months and it helps tremendously
July 17 Monday 208 bw
5:45
4 eggs, ratio yogurt
9:00
Apple, Premier protein shake
12:30
6 oz chicken breast, 140g rice, 6 oz pineapple
3:30
Quest bar, protein shake
5:00 preworkout
Apple with raw honey
8:45
6oz chicken, 140g rice
Totals: 2100 calories. 250g protein, 181g net carbs, 56g fats
I think the equipoise is affecting my appetite. Because im fucking starving lol, im having trouble keeping carbs low, because all the fruit i eat, but its good carbs so is it that bad? And i feel so much better in the gym when my carbs are a little higher, idk i dont want to cut out the fruit because it helps me not want sweets. And really i would like more rice than 140g with each meal but if i go higher my carbs are gonna be well over 200g, so idk im happy with my diet just would like a little more.
When i come back from the beach im thinking about upping everything a little bit, 2400 to 2500 calories, instead of the 2200 to 2300 that i stay around, that should still be good for my recomp goals. Those extra 200 to 300 calories will help me get my fats up a little bit more to. I honestly feel like i would benefit a little more with higher calories, especially when the test and eq start really kicking in, what yall think?
Workout chest and a little triceps
Incline bench, smith machine
135x20 185x13 225x10 245x7 265x6 225x5
Triceps extention rope
70x20 80x15 90x11
Bodyweight dips
15, 10, 9
Machine chest fly
90x20 105x18 120x15 140x13
Overhead triceps extention
100x12 110x10
Single arm
30x13 35x11 40x10
36 minutes of cardio
5:45
4 eggs, ratio yogurt
9:00
Apple, Premier protein shake
12:30
6 oz chicken breast, 140g rice, 6 oz pineapple
3:30
Quest bar, protein shake
5:00 preworkout
Apple with raw honey
8:45
6oz chicken, 140g rice
Totals: 2100 calories. 250g protein, 181g net carbs, 56g fats
I think the equipoise is affecting my appetite. Because im fucking starving lol, im having trouble keeping carbs low, because all the fruit i eat, but its good carbs so is it that bad? And i feel so much better in the gym when my carbs are a little higher, idk i dont want to cut out the fruit because it helps me not want sweets. And really i would like more rice than 140g with each meal but if i go higher my carbs are gonna be well over 200g, so idk im happy with my diet just would like a little more.
When i come back from the beach im thinking about upping everything a little bit, 2400 to 2500 calories, instead of the 2200 to 2300 that i stay around, that should still be good for my recomp goals. Those extra 200 to 300 calories will help me get my fats up a little bit more to. I honestly feel like i would benefit a little more with higher calories, especially when the test and eq start really kicking in, what yall think?
Workout chest and a little triceps
Incline bench, smith machine
135x20 185x13 225x10 245x7 265x6 225x5
Triceps extention rope
70x20 80x15 90x11
Bodyweight dips
15, 10, 9
Machine chest fly
90x20 105x18 120x15 140x13
Overhead triceps extention
100x12 110x10
Single arm
30x13 35x11 40x10
36 minutes of cardio
keep it up bro
Tuesday 7/18
5:30
4eggs, okios pro yogurt with scoop of pb
8:00
Apple, Premier protein
12:00
6 oz chicken breast, 140g rice, 15g parmesan cheese for a little extra fats
3:00
Quest bar, Premier protein
5:15
6 oz chicken breast. 140g rice, 15g parmesan cheese
8:30
12 oz chicken breast, 60g rice, this is what i had left of the meal prep and im cooking more so just finishing it off, plus a quest bar for dessert lol
Totals: 2600 calories, 369g protein, 166g net carbs, 83g fats
Yes the protein is legit, 24 oz of chicken a lot of protein, plus 2 shakes at 30g each and 2 bars, then the eggs and yogurt
Ok like i said last post, my appetite is through the roof. I want to eat every thing in sight, im assuming the test or eq is causing this, this has me thinking about my goals, i wanted to get lean for the beach in less then 2 weeks. Then after the beach up the calories a little bit, i am now thinking fucking trying to get super lean for the beach. I feel like if my body is telling me to eat, then i should eat, i am now thinking more long term about it, i am still eating clean, no junk food or bs, and because i am so active at work and do my cardio im not worried about gaining fat if i go up to lets say 2600 calories a day.
As i am writing this after eating almost 12 oz of chicken, some rice and a quest bar, i have 4 boxes of quest bars staring at me and its taking everything i have not to kill a whole box right now lol. So i will be upping everything a little bit for the rest of the cycle, i will continue to track progress and make sure im not gaining fat but im not to worried about that, and i feel fucking great and strong so i am happy at the moment
I was feeling fatigued from a long 12 hour shift at work, so no lifting today just 30 minutes of cardio
5:30
4eggs, okios pro yogurt with scoop of pb
8:00
Apple, Premier protein
12:00
6 oz chicken breast, 140g rice, 15g parmesan cheese for a little extra fats
3:00
Quest bar, Premier protein
5:15
6 oz chicken breast. 140g rice, 15g parmesan cheese
8:30
12 oz chicken breast, 60g rice, this is what i had left of the meal prep and im cooking more so just finishing it off, plus a quest bar for dessert lol
Totals: 2600 calories, 369g protein, 166g net carbs, 83g fats
Yes the protein is legit, 24 oz of chicken a lot of protein, plus 2 shakes at 30g each and 2 bars, then the eggs and yogurt
Ok like i said last post, my appetite is through the roof. I want to eat every thing in sight, im assuming the test or eq is causing this, this has me thinking about my goals, i wanted to get lean for the beach in less then 2 weeks. Then after the beach up the calories a little bit, i am now thinking fucking trying to get super lean for the beach. I feel like if my body is telling me to eat, then i should eat, i am now thinking more long term about it, i am still eating clean, no junk food or bs, and because i am so active at work and do my cardio im not worried about gaining fat if i go up to lets say 2600 calories a day.
As i am writing this after eating almost 12 oz of chicken, some rice and a quest bar, i have 4 boxes of quest bars staring at me and its taking everything i have not to kill a whole box right now lol. So i will be upping everything a little bit for the rest of the cycle, i will continue to track progress and make sure im not gaining fat but im not to worried about that, and i feel fucking great and strong so i am happy at the moment
I was feeling fatigued from a long 12 hour shift at work, so no lifting today just 30 minutes of cardio
Wednesday 7/19
5:45
4eggs. Okios pro yogurt with scoop of pb
9:00
Apple, quest bar, Premier protein shake
12:45
6 oz chicken, 140g rice, 3 oz raw carrots
3:15
Quest bar, Premier protein shake
5:15
6 oz chicken breast. 140g rice
8:15
Chicken Burrito x2 with carb balanced tortilla. Orange
Totals: 2500 calories, 323g protein, 164g net carbs. 69g fats
Back
Pull ups
14, 8, 7
Lat pulldowns
140x16 170x13 190x10 190x8
Cable row
130x22 170x13 190x8
Single arm Seated row
160x20 180x16 200x14
Side delt raises
15x30 20x25
5:45
4eggs. Okios pro yogurt with scoop of pb
9:00
Apple, quest bar, Premier protein shake
12:45
6 oz chicken, 140g rice, 3 oz raw carrots
3:15
Quest bar, Premier protein shake
5:15
6 oz chicken breast. 140g rice
8:15
Chicken Burrito x2 with carb balanced tortilla. Orange
Totals: 2500 calories, 323g protein, 164g net carbs. 69g fats
Back
Pull ups
14, 8, 7
Lat pulldowns
140x16 170x13 190x10 190x8
Cable row
130x22 170x13 190x8
Single arm Seated row
160x20 180x16 200x14
Side delt raises
15x30 20x25
Powerhouse 
323 grams of protein you have the record now, even beat sgentz for the protein king spot
https://www.evolutionary.org/forums...-2023-2024-bulk-log-89292-43.html#post1360280
Haha, look back at my log from yesterday. Hit 370g. Bring it on sgentz
I was thinking about doing this, but them quest bars and protein shakes are just so damn good. They are keeping me from going crazy and keeping me from eating junk food. But i need them snacks because my stomach is usually growling by the time i get to them breaks at work, im just not sure what i can replace them with.
I had you earlier in the year. I was around 400g/ day for a while. I’m good with staying around 300g for now. I need higher carb right now for my workouts. No way I’m leg pressin 900lbs on 150g carbs a day!!
Keep rockin it though. Your doing awesome!!!
fruit and veggies and raw nuts
but also don't confuse stomach growling with your stomach asking for food. actually a lot of times what we think are hunger pains is really electrolyte imbalances or just our body telling you to go look for food. try drinking a glass of spring water and i bet you that feeling will go away
stick to meals, stop snacking all the time.
APPROVED LOG
bro eat some steak for p0ro0tein. s
0ha........................................
sh.akes for poosies
0ha........................................
sh.akes for poosies
Throw in some more steak.
Bars and shakes are both junk food......they are highly processed. The body knows real food vs junk food.
Friday 7/21
8:15
5 eggs, okios pro yogurt, scoop of pb
10:00 pre workout
Apple with honey and peanut butter
11:45
Quest bar. 5 oz fruit
1:15
8 oz chicken, 90g rice, 3 oz carrots
4:00
6 oz chicken. Apple with pb
8:45
12 oz ribeye. Plain baked potato
2900 calories, 283g protein, 211g net carbs, 123g fat
Been adding in the peanut butter to get fats up, then i fucked up with that ribeye
9:30 Chest
Flat bench
135x20 225x10 295x4 275x3(no spotter the set) 245x6
Incline smith
135x20 225x8 185x12
Machine fly
100x15 130x20 150x12
4 30 Legs
First time hitting legs in a long time cause ima bitch. So going light
Leg extention to warm up
Hack squats
90x12 180x10 270x8 270x6 230x8
Leg press
200x16 380x15 430x8
Hamstring curl
45x16 80x20 125x20 125x16 150x10
Leg extention
100x34 100x20
Hip adduction
50x20 65x20
Hip abduction
80x20 80x32
Calf raises
135x20 135xalot i stoped counting
8:15
5 eggs, okios pro yogurt, scoop of pb
10:00 pre workout
Apple with honey and peanut butter
11:45
Quest bar. 5 oz fruit
1:15
8 oz chicken, 90g rice, 3 oz carrots
4:00
6 oz chicken. Apple with pb
8:45
12 oz ribeye. Plain baked potato
2900 calories, 283g protein, 211g net carbs, 123g fat
Been adding in the peanut butter to get fats up, then i fucked up with that ribeye
9:30 Chest
Flat bench
135x20 225x10 295x4 275x3(no spotter the set) 245x6
Incline smith
135x20 225x8 185x12
Machine fly
100x15 130x20 150x12
4 30 Legs
First time hitting legs in a long time cause ima bitch. So going light
Leg extention to warm up
Hack squats
90x12 180x10 270x8 270x6 230x8
Leg press
200x16 380x15 430x8
Hamstring curl
45x16 80x20 125x20 125x16 150x10
Leg extention
100x34 100x20
Hip adduction
50x20 65x20
Hip abduction
80x20 80x32
Calf raises
135x20 135xalot i stoped counting
I never thought of that before, I am definitely going to have to try honey and pb with apple slices, sounds awesome!
Sunday 7/23
9:30
4eggs ratio yogurt
12:00
Apple with pb and honey for preworkout. Premier protein shake
4:15
8 oz chicken. 160g rice, 3 oz carrots, orange
7:15
8 oz chicken, 100g rice, quest bar for dessert
Totals: 2400 calories, 264g protein. 173g net carbs, 87g fats
Back bi
Pullups
12, 10, 8, 10
Lat pulldown
150x15 170x13 190x9 170x10
T bar row
90x17 115x12 225x8 drop into 90x10
Seated chest supported row
180x15 120x10 single arm 190x12
160x18
Preacher curl
80x14 90x10 100x8
Side delt raises
20x30 20x20
Seated alt db curl
30x12 30x10
Standing ez bar curl
70x15 70x12 70x11
Facepulls
110x30 130x22 150x15
9:30
4eggs ratio yogurt
12:00
Apple with pb and honey for preworkout. Premier protein shake
4:15
8 oz chicken. 160g rice, 3 oz carrots, orange
7:15
8 oz chicken, 100g rice, quest bar for dessert
Totals: 2400 calories, 264g protein. 173g net carbs, 87g fats
Back bi
Pullups
12, 10, 8, 10
Lat pulldown
150x15 170x13 190x9 170x10
T bar row
90x17 115x12 225x8 drop into 90x10
Seated chest supported row
180x15 120x10 single arm 190x12
160x18
Preacher curl
80x14 90x10 100x8
Side delt raises
20x30 20x20
Seated alt db curl
30x12 30x10
Standing ez bar curl
70x15 70x12 70x11
Facepulls
110x30 130x22 150x15
great training day and protein is staying steady
anyone who trains on sunday is serious dedication in my book
nice EOD workouts
bro how bout raw eggs?
APPROVED LOG
Say what... no legs for a long time?
Hard boiled eggs are also a great option if you are looking for real food snacks. Just boil a dozen at a time so they are always ready for you.
Monday july 24
5:30
4 eggs, ratio yogurt with pb
9:00
Apple, quest bar
12:30
6 oz chicken, 100g rice
3:15
Quest bar, Premier shake
5:15
6 oz chicken, 100g rice
8:30
Chicken Burrito x2 with carb balanced tortilla. 2 rice cakes with pb
Totals: 2450 calories. 302g protein, 158g net carbs, 86g fats
Chest tri
Incline smith
135x22 225x11 245x8 225x9
Chest fly machine
100x15 120x12 140x11 110x15
Chest press machine (1st time using this machine)
120x15 140x15 170x8
Triceps extention rope
70x18 80x14 90x11
V bar pushdown
130x15 150x14 170x13
Single arm Reverse grip ext
Burnt out with 20, just kept switching arms till i couldn't do another rep
This was one of the best workouts iv had in a long time, had a crazy pump, triceps and chest felt like they were going to explode, i know some will say the pump means nothing when it comes to muscle growth but i definitely contribute a good pump to a good workout
5:30
4 eggs, ratio yogurt with pb
9:00
Apple, quest bar
12:30
6 oz chicken, 100g rice
3:15
Quest bar, Premier shake
5:15
6 oz chicken, 100g rice
8:30
Chicken Burrito x2 with carb balanced tortilla. 2 rice cakes with pb
Totals: 2450 calories. 302g protein, 158g net carbs, 86g fats
Chest tri
Incline smith
135x22 225x11 245x8 225x9
Chest fly machine
100x15 120x12 140x11 110x15
Chest press machine (1st time using this machine)
120x15 140x15 170x8
Triceps extention rope
70x18 80x14 90x11
V bar pushdown
130x15 150x14 170x13
Single arm Reverse grip ext
Burnt out with 20, just kept switching arms till i couldn't do another rep
This was one of the best workouts iv had in a long time, had a crazy pump, triceps and chest felt like they were going to explode, i know some will say the pump means nothing when it comes to muscle growth but i definitely contribute a good pump to a good workout
Got some pics for yall. The lighting in my room is shit so i have to use the flash on my phone so they look like ass, but this is 10 minutes after eating my last meal, about an hour after the gym, gonna weigh my self in the morning but probably at like 212 bw right now, im 3 weeks in to the cycle and started the cycle at 205 bw i think, so definitely gained a little weight but still getting leaner, definitely happy with the progress so far, im tryin to get huge!!
LevButlerov
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you're looking thicker and leaner well done
APPROVED LOG
champion body soon
good job. keep grinding
bro yo getting better. trim up hard next
good definition in your arms. need to cut down more body fat. 2-3% more body fat off and you will be sick
you are making wonderful progress
Keep the updates coming
nice update bro
Nice quality update
Tuesday july 25
5:45
4 eggs, ratio yogurt
9:15
Apple, quest bar
11:45
8 oz chicken, 170g rice
3:30
Apple
4:30
8 oz chicken, 170g rice
8:30
7 oz chicken, 2 rice cakes with pb, orange
Totals:2450 calories, 295g protein. 204g net carbs, 79g fats
As you can see im trying to make my meals bigger and cut out the bars and shakes. When i come back from the beach next week i am going to experiment with some vegetable with my chicken and rice. Probably spinach or kale or something. Im new to cooking so i dont really know wtf im doing, but im learning
Back
Lat pulldowns
120x20 150x15 170x12 190x10
Seated row single arm
170x16 200x15 220x10
Rear delt fly
70x20 100x19 130x12
Side delt raises
15x20 20x16
Single arm pullover
40x15 60x7 50x10
Threw is some biceps before gym closed
Preacher close grip
60x12 60x10
5:45
4 eggs, ratio yogurt
9:15
Apple, quest bar
11:45
8 oz chicken, 170g rice
3:30
Apple
4:30
8 oz chicken, 170g rice
8:30
7 oz chicken, 2 rice cakes with pb, orange
Totals:2450 calories, 295g protein. 204g net carbs, 79g fats
As you can see im trying to make my meals bigger and cut out the bars and shakes. When i come back from the beach next week i am going to experiment with some vegetable with my chicken and rice. Probably spinach or kale or something. Im new to cooking so i dont really know wtf im doing, but im learning
Back
Lat pulldowns
120x20 150x15 170x12 190x10
Seated row single arm
170x16 200x15 220x10
Rear delt fly
70x20 100x19 130x12
Side delt raises
15x20 20x16
Single arm pullover
40x15 60x7 50x10
Threw is some biceps before gym closed
Preacher close grip
60x12 60x10
So far you are doing well and it is nice to see you trying to learn and cook and mix things up, it will definitely help benefit your goals long term.
keep up hard work. what ai are you taking bro?
.5 arimidex eod, will get bloods done around week 6 to check estrogen, so in like 2 or 3 weeks
Just some thoughts/ self reflection i would like to add so yall can kinda see where my head space is at currently and possibly give me some direction
I am having alot of 2nd thoughts about my cycle, i really want to say fuck the recomp and i want to bulk, im not to worried about getting lean, i just want to put on some size and get fucking massive, then cut down later, i already plan to run a bulk cycle after this one, after pct and time off probably around May of next year, my thought process is if i already plan on bulking later then why not start now, there would be no change in the gear im running, since im 3 or 4 weeks in to cycle, so i would continue the test at 300mg eq at 500mg and finish the anavar. I would just up the calories and carbs, im thinking BIG, i am nowhere near the size i want to be. I would like to bulk for the next 8 or 9 months and really put on some size
But on the other hand i feel like i just need to be patient with this recomp, im up 7 pounds and leaner then i was when i started, so definitely gaining a little size and the test and eq hasn't even had time to work yet
Whats yalls thoughts on this? I want to be a fucking monster lol. Despite my concerns i am very happy with my results so far.
I have been thinking alot about competing in powerlifting. This would be many years in the future as this is not something i want to commit to at the moment. I want to focus on building up my body first, and need to get ALOT stronger. then in maybe 4 or 5 year get into competition. This is just a side thought.
As far as my training. I have really been trying to take it to the next level, focusing on mind muscle conection, lower reps, higher weight. I have been slacking on my cardio the past week so need to stop being a bitch and do my cardio, its mostly because i dont have time on the days i work, but on the weekends and days off i have no excuse to not do cardio, but on days i work i average 15k to 20k step in a hot ass factory sweating my balls off so not to concernd about it on work days
As far as diet go i am very happy with it. Again im new to cooking so still learning and experimenting, trying to cut out shakes and some bars, still trying to find ways to get more fats and add vegetables, i feel like i need to up the carbs a bit, i just feel so much better when my carbs are around 200g and up vs the 160g that i shoot for. But last time i had high carbs yall told me to keep it lower, and yall are the professional here so i try to do what yall say, thats why im here.
Again these are just some thoughts i am having and would love to hear yalls opinions.
I am having alot of 2nd thoughts about my cycle, i really want to say fuck the recomp and i want to bulk, im not to worried about getting lean, i just want to put on some size and get fucking massive, then cut down later, i already plan to run a bulk cycle after this one, after pct and time off probably around May of next year, my thought process is if i already plan on bulking later then why not start now, there would be no change in the gear im running, since im 3 or 4 weeks in to cycle, so i would continue the test at 300mg eq at 500mg and finish the anavar. I would just up the calories and carbs, im thinking BIG, i am nowhere near the size i want to be. I would like to bulk for the next 8 or 9 months and really put on some size
But on the other hand i feel like i just need to be patient with this recomp, im up 7 pounds and leaner then i was when i started, so definitely gaining a little size and the test and eq hasn't even had time to work yet
Whats yalls thoughts on this? I want to be a fucking monster lol. Despite my concerns i am very happy with my results so far.
I have been thinking alot about competing in powerlifting. This would be many years in the future as this is not something i want to commit to at the moment. I want to focus on building up my body first, and need to get ALOT stronger. then in maybe 4 or 5 year get into competition. This is just a side thought.
As far as my training. I have really been trying to take it to the next level, focusing on mind muscle conection, lower reps, higher weight. I have been slacking on my cardio the past week so need to stop being a bitch and do my cardio, its mostly because i dont have time on the days i work, but on the weekends and days off i have no excuse to not do cardio, but on days i work i average 15k to 20k step in a hot ass factory sweating my balls off so not to concernd about it on work days
As far as diet go i am very happy with it. Again im new to cooking so still learning and experimenting, trying to cut out shakes and some bars, still trying to find ways to get more fats and add vegetables, i feel like i need to up the carbs a bit, i just feel so much better when my carbs are around 200g and up vs the 160g that i shoot for. But last time i had high carbs yall told me to keep it lower, and yall are the professional here so i try to do what yall say, thats why im here.
Again these are just some thoughts i am having and would love to hear yalls opinions.
You only had 1 day of rest between back workouts? Why?
This routine is a 4 or 5 day body part split that hits the following muscle groups per day:
Day 1: Chest, Biceps, Triceps.
Day 2: Legs, Calves (Heavy)
Day 3: Rest.
Day 4: Back, Shoulders.
Day 5: Rest.
Day 6: Chest, Biceps, Triceps.
Day 7: Legs, Calves (Light)
This is from Dorian Yates logs. You notice how he only does back once per week? He also has by far the best back in the history of bodybuilding. The back is the largest bodypart and requires much more rest to recover from. You will be injured if you train it too often.
Day 1: Chest, Biceps, Triceps.
Day 2: Legs, Calves (Heavy)
Day 3: Rest.
Day 4: Back, Shoulders.
Day 5: Rest.
Day 6: Chest, Biceps, Triceps.
Day 7: Legs, Calves (Light)
This is from Dorian Yates logs. You notice how he only does back once per week? He also has by far the best back in the history of bodybuilding. The back is the largest bodypart and requires much more rest to recover from. You will be injured if you train it too often.
Ya my days are a little messed up because i leave for the beach tomorrow and i cant go to the gym today because i got personal things to take care of, and i usually hit back on Saturday not sunday so that also messed me up, but i will be back on my normal schedule next week
Ok I just wanted to make sure your not overtraining. If your on a cycle its easy to mess things up and go overboard thinking your superman. More is not better.
Looking nice dude.........
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I think you're not the only guy out there that wants to grow and fast, many of my clients are like that.
My view is if you want to bulk instead of recomping with lower carbs, up your carbs on the cycle you're on now and up your protein so you can gain more mass and stay lean doing it.
Don't switch out the cycle, it's not smart to do so now.
Get lean and do a clean bulk. I sense in putting in a bunch of unwanted fat just to get “big”
I will still eat the same im eating now, just instead of 2400 calories up it to around 3000 calories. I'll just up the chicken and rice for each meal, add the vegetables that i want to add. And add more fruits probably. So it will still be clean, just more
please post what you're eating now even if it's just more, share so we can see
Looking good brother.
Back from vacation! Feeling good and ready to kick some ass
Monday, july 31
5:30
4 eggs, ratio yogurt
8:30
Apple
11:30
8 oz chicken breast, 200g rice
2:00
Quest bar
4:00
8 oz chicken breast, 200g rice
8:30
Orange, 2x chicken burrito with carb balanced tortilla
Totals: 2150 calories, 276g protein, 181g net carbs, 56g fats
Arms
Alt db curl
35x20 40x10 45x7 45x6
Ez curl bar close grip
70x 16 80x12 80x15
Triceps extention
70x20 80x15 100x11 110x8
Hammer curl rope
120x20 140x15
Triceps pushdown
120x20 140x16 170x14 190x10
Single arm ext
25x 20 35x 15
Monday, july 31
5:30
4 eggs, ratio yogurt
8:30
Apple
11:30
8 oz chicken breast, 200g rice
2:00
Quest bar
4:00
8 oz chicken breast, 200g rice
8:30
Orange, 2x chicken burrito with carb balanced tortilla
Totals: 2150 calories, 276g protein, 181g net carbs, 56g fats
Arms
Alt db curl
35x20 40x10 45x7 45x6
Ez curl bar close grip
70x 16 80x12 80x15
Triceps extention
70x20 80x15 100x11 110x8
Hammer curl rope
120x20 140x15
Triceps pushdown
120x20 140x16 170x14 190x10
Single arm ext
25x 20 35x 15
welcome back hit it hard
APPROVED LOG
playa i love this update
nice training, hit those arms
bro eat more ranch food
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