Approved Log Losiol Primobolan Testosterone Log

[Losiol]

Good evening Gentlemen,

Been lurking in this forum for some time and have taken multitude of valuable information for which I thank you guys for.

Stats:
25yo
6"0"
210lbs
12-15% BF

I've been seriously training bodybuilding for the last 3 years with some background in boxing, gone through a handful of bulks and cuts in that timeframe. Last cutting cycle I did I've noticed the leaner I got the more my natural testosterone would drop severely and not rebounding as well after hence my first real cycle. Did one a few years back but was cut short and unsuccessful. It was 500mg Test E. I've attached one picture of how I looked before I started bodybuilding after my initial weight loss from 285 to 180.

I'm looking for suggestions on how I can take my physique into the next level. I love the sport of bodybuilding and would like to take a crack at competing a few years down the line when I'll be ready. Main goal right now is getting sub 10% so I can have a prolonged lean bulk and pack on some more quality muscle. Currently in my 8th week and seeing some good results, feel good, high libido, great pumps and strength gains. Duration of this cycle will be 16 weeks followed by 16 weeks of maintenance calories and sport TRT dosage of Test E unless any of you may suggest that a "post show style" bulk could be more beneficial at gaining more lean mass running NPP, Primo, Test. On refeed days my glycogen stores fill up and my weight would sit around 217-220 lbs.

Cycle: 400mg Primobolan E & 600mg Test E split in two doses Mon,Thurs

Diet: 2000 Calories A day, 310G Protein, 192G Carbs, 99G Fiber, 29G Fat
Breakfast: 300 G Egg white omelet, 3 Soft taco carb balance Torttilla's, 70 G of sugar free bbq sauce (Total Calories: 406)
Lunch: 500 G Organic Chicken Breast, Fat Free American Cheese Single, 3 Soft Taco Torttillas, 70g sugar free bbq sauce (Total Calories: 758)
Dinner: 500 G Organic Chicken Breast, 70g sugar free bbq sauce (Total Calories: 518)
Pre Workout snack: 2 lightly salted fat free salted rice cakes, 30 G pbfit peanutbutter, 10G Raw honey (Total Calories: 240)

About every 12-14 days Ill add in a carb refeed day at about 3500 calories 400-500g carbs

Sups:
Multivitamin/Multimineral
Fish oil
Magnesium Glycinate
Fiber gummies
Osteo Bi Flex
Creatine
Citruline
Taurine
Vegetable Glycerol


Training: Currently Following a LPP (Legs, Pull, Push, Rest) repeat

Legs/Abs
10 min Stairmaster warmup level 8
Seated leg extensions (5 sets)
Barbell high bar squat with elevated heel under plate (5sets)
Leg press (4 sets)
Lying hamstring curls (4sets)
Standing calve raises (5sets)
Weighted ab crunches (4sets)

Back/Biceps
Barbell bent row (5sets) - (Alternate this with Deadlifts in the second part of the week)
Seated cable rows (5sets)
Seated lateral pulldowns (4sets)
Chest supported Tbar row (4sets)
Iso low row hammer strength (4sets)
Machine preacher curls (4sets)
Alternating biceps curls (4sets)
Ez bar curls (4sets)

Chest/Triceps/Delts
ISO super incline hammer strength (4-5 sets)
ISO incline hammer strength (4 sets)
Cable Flys (5sets)
Pec Deck (4 sets)
Tricep Vbar pushdown (4sets)
Tricep cable extensions (4sets)
DB Lateral raises (5sets)
Lateral machine raises (5sets)



Many Thanks, looking forward to your feedback!

 

[Eddie Haskell]

Good evening Gentlemen,

Been lurking in this forum for some time and have taken multitude of valuable information for which I thank you guys for.

Stats:
25yo
6"0"
210lbs
12-15% BF

I've been seriously training bodybuilding for the last 3 years with some background in boxing, gone through a handful of bulks and cuts in that timeframe. Last cutting cycle I did I've noticed the leaner I got the more my natural testosterone would drop severely and not rebounding as well after hence my first real cycle. Did one a few years back but was cut short and unsuccessful. It was 500mg Test E. I've attached one picture of how I looked before I started bodybuilding after my initial weight loss from 285 to 180.

I'm looking for suggestions on how I can take my physique into the next level. I love the sport of bodybuilding and would like to take a crack at competing a few years down the line when I'll be ready. Main goal right now is getting sub 10% so I can have a prolonged lean bulk and pack on some more quality muscle. Currently in my 8th week and seeing some good results, feel good, high libido, great pumps and strength gains. Duration of this cycle will be 16 weeks followed by 16 weeks of maintenance calories and sport TRT dosage of Test E unless any of you may suggest that a "post show style" bulk could be more beneficial at gaining more lean mass running NPP, Primo, Test. On refeed days my glycogen stores fill up and my weight would sit around 217-220 lbs.

Cycle: 400mg Primobolan E & 600mg Test E split in two doses Mon,Thurs

Diet: 2000 Calories A day, 310G Protein, 192G Carbs, 99G Fiber, 29G Fat
Breakfast: 300 G Egg white omelet, 3 Soft taco carb balance Torttilla's, 70 G of sugar free bbq sauce (Total Calories: 406)
Lunch: 500 G Organic Chicken Breast, Fat Free American Cheese Single, 3 Soft Taco Torttillas, 70g sugar free bbq sauce (Total Calories: 758)
Dinner: 500 G Organic Chicken Breast, 70g sugar free bbq sauce (Total Calories: 518)
Pre Workout snack: 2 lightly salted fat free salted rice cakes, 30 G pbfit peanutbutter, 10G Raw honey (Total Calories: 240)

About every 12-14 days Ill add in a carb refeed day at about 3500 calories 400-500g carbs

Sups:
Multivitamin/Multimineral
Fish oil
Magnesium Glycinate
Fiber gummies
Osteo Bi Flex
Creatine
Citruline
Taurine
Vegetable Glycerol


Training: Currently Following a LPP (Legs, Pull, Push, Rest) repeat

Legs/Abs
10 min Stairmaster warmup level 8
Seated leg extensions (5 sets)
Barbell high bar squat with elevated heel under plate (5sets)
Leg press (4 sets)
Lying hamstring curls (4sets)
Standing calve raises (5sets)
Weighted ab crunches (4sets)

Back/Biceps
Barbell bent row (5sets) - (Alternate this with Deadlifts in the second part of the week)
Seated cable rows (5sets)
Seated lateral pulldowns (4sets)
Chest supported Tbar row (4sets)
Iso low row hammer strength (4sets)
Machine preacher curls (4sets)
Alternating biceps curls (4sets)
Ez bar curls (4sets)

Chest/Triceps/Delts
ISO super incline hammer strength (4-5 sets)
ISO incline hammer strength (4 sets)
Cable Flys (5sets)
Pec Deck (4 sets)
Tricep Vbar pushdown (4sets)
Tricep cable extensions (4sets)
DB Lateral raises (5sets)
Lateral machine raises (5sets)



Many Thanks, looking forward to your feedback!

@Losiol great log thank you for sharing

your training is a good start
on training, please add weights daily as you do them when you update us
diet keep recording
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

you looking great very good results

can you add pictures of your gear
and more pics of training and food

 

[Ori]

Great log will be following along. Awesome transformation in those photos mate, great work .

 

[Mobster]

Shouldn't have done ANY cycles until now

 

[Losiol]

Great log will be following along. Awesome transformation in those photos mate, great work .

Thanks !

 

[Losiol]

Start of Day:

05:45 Breakfast: (470 calories) 55g Protein, 77g Carbs, 49g fiber, 10 fats
320G Egg Whites
1 large tomatoes
0.5 cup of Cucumbers
70G Sugarfree BBQ sauce
3 Soft taco carb balance tortillas

Will update after today's Leg day.

 

[Losiol]

@Losiol great log thank you for sharing

your training is a good start
on training, please add weights daily as you do them when you update us
diet keep recording
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

you looking great very good results

can you add pictures of your gear
and more pics of training and food

Thank you very much! Will be adding weights to today log after training.

 

[stevesmi]

you are ripped as hell. nice job .. You definitely have a boxer's physique I can tell

 

[Quadsweep]

nice start to the log. make sure your specific with your weight training info

 

[BodyMonster34]

bro you look nice and lean I want to see more pics full-frontal if possible

 

[JasonPriest]

make sure you open notes on your phone and record it there

 

[MONSTRO]

we want to see your training exactly so we can guide you

 

[Vadim Fedorov]

nice change to your physique went from a beer gut to a six-pack nice

 

[2Thick]

you look way better now you are going to get even better results

 

[e2]

looking forward to this log good start so far

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

make sure you put up some pictures of some of your cool meals

 

[chesty]

tortilla meal looks good

 

[ROIDDERS]

nice man that's some good Spanish food I you Spanish?

 

[ceo]

bros we got the best mexican food over here in southern cali near border

 

[Losiol]

nice man that's some good Spanish food I you Spanish?

Actually Half Polish and Thai, tortillas just make prep a lot faster since i usually cook only two meals in advance.

 

[Losiol]

Training:
Legs/Abs

Pre workout Meal: 2 fat free lightly salted rice cakes with 30 g pbfit and 10g raw honey. (240 calories, 16g protein, 33g carbs)
Two scoops Hostility bloodshot stim free pre workout
4 scoops of essential amino energy

Post Workout meal: 225 grams of Tuna (210 calories, 1.5g fats, 51g protein)

10 min Stairmaster Level 8 warmup

Seated Leg extensions (Slow eccentric and contraction at top of rep)
14 reps 240 lbs
14 reps 240
12 reps 240
10 reps 240 until failure
10 reps 240 until failure

Barbell high bar squat
12 reps 225 (Warm up nice and slow)
12 reps 315
10 reps 315
Added 35lbs plate under heels to focus more on quads
12 reps 275
12 reps 275

Leg press
12 reps 360 (slow eccentric)
12 reps 450
12 reps 540
14 reps 360 (Slow both ways)

Hack Squat
12 reps 270
12 reps 270
12 reps 270 (Approached failure but did not fail)

Lying Hamstring Curls
12 reps 160
10 reps 180
10 reps 180
08 reps 180
07 reps 160 (partials after 7th rep didn't count them)

Standing Calve Raises (Super setted with bodyweight standing calve raises to flush calves with blood)
14 reps 200
14 reps 200
12 reps 200
10 reps 200

Weighted Ab crunch machine (Mostly just to maintain)
20 reps 135 (Full stack on this particular machine)
20 reps 135
15 reps 135
12 reps 135 (Very slow)

 

[Losiol]

bro you look nice and lean I want to see more pics full-frontal if possible

A bit flat in these pics but I'm tryin to deplete myself so next week chest day will be nice and carbed up.

 

[Losiol]

Meal 4:

641 Calories / 117g protein, 42g carbs, 10g fats

500G Skinless/Boneless chicken Breast, 35g bbq sauce, 2 carb balance tortillas

 

[Losiol]

Meal 5:
Last meal by 18:00-19:00
326 calories 68.5g protein, 3.3g fats
370 G mahi mahi seared on avocado oil

Total calories for today: 1904, 308g protein, 158g carbs, 86g fiber

 

[Eddie Haskell]

Training:
Legs/Abs

Pre workout Meal: 2 fat free lightly salted rice cakes with 30 g pbfit and 10g raw honey. (240 calories, 16g protein, 33g carbs)
Two scoops Hostility bloodshot stim free pre workout
4 scoops of essential amino energy

Post Workout meal: 225 grams of Tuna (210 calories, 1.5g fats, 51g protein)

10 min Stairmaster Level 8 warmup

Seated Leg extensions (Slow eccentric and contraction at top of rep)
14 reps 240 lbs
14 reps 240
12 reps 240
10 reps 240 until failure
10 reps 240 until failure

Barbell high bar squat
12 reps 225 (Warm up nice and slow)
12 reps 315
10 reps 315
Added 35lbs plate under heels to focus more on quads
12 reps 275
12 reps 275

Leg press
12 reps 360 (slow eccentric)
12 reps 450
12 reps 540
14 reps 360 (Slow both ways)

Hack Squat
12 reps 270
12 reps 270
12 reps 270 (Approached failure but did not fail)

Lying Hamstring Curls
12 reps 160
10 reps 180
10 reps 180
08 reps 180
07 reps 160 (partials after 7th rep didn't count them)

Standing Calve Raises (Super setted with bodyweight standing calve raises to flush calves with blood)
14 reps 200
14 reps 200
12 reps 200
10 reps 200

Weighted Ab crunch machine (Mostly just to maintain)
20 reps 135 (Full stack on this particular machine)
20 reps 135
15 reps 135
12 reps 135 (Very slow)

A bit flat in these pics but I'm tryin to deplete myself so next week chest day will be nice and carbed up.

@Losiol you're looking great very tight and full perfect, dont see why you think you're flat amazing arms and shoulders
and training day on point too

 

[Eddie Haskell]

Meal 4:

641 Calories / 117g protein, 42g carbs, 10g fats

500G Skinless/Boneless chicken Breast, 35g bbq sauce, 2 carb balance tortillas

Meal 5:
Last meal by 18:00-19:00
326 calories 68.5g protein, 3.3g fats
370 G mahi mahi seared on avocado oil

Total calories for today: 1904, 308g protein, 158g carbs, 86g fiber

clean meal pictures very nice @Losiol high protein is where its at keep it up and high fiber perfect!

 

[Losiol]

@Losiol you're looking great very tight and full perfect, dont see why you think you're flat amazing arms and shoulders
and training day on point too

@Eddie Haskell Appreciate the kind words, its nice to get someone else's perspective. I usually train solo so the only feedback I get is from myself.

 

[Eddie Haskell]

@Eddie Haskell Appreciate the kind words, its nice to get someone else's perspective. I usually train solo so the only feedback I get is from myself.

@Losiol will be looking forward to more updates you're doing awesome

 

[Losiol]

04:25 Wake time, 6H30m Sleep

Breakfast: 459 calories, 52g protein, 77g carbs, 10 fats
300g egg whites
2 tortilla's
0.5 cup of cucumbers
01 large tomatoes

Lunch: 711 calories, 122g protein, 61g carbs, 46g fiber, 13g fats
(Forgot to snap a pic was too hungry )
500g chicken breast
3 tortilla's
35g bbq sauce

Pre Workout meal: 400 calories, 46g protein, 38g carbs, 7g fats
2 rice cakes
30g pbfit
10g honey
Premier protein shake
2.5 scoops of hostility blood shot pre

Post workout meal: 380 calories, 84g protein, 6g fats
2 cans of albacore tuna

Totals for the day: 1950 calories, 304g protein, 177g carbs, 103g fiber, 25g sugar, 36g fats

WORKOUT: Back/Biceps

10min treadmill incline lvl 16 / 2.5mph
15 wide grip pull ups (warmup)

Barbell bent row
12 reps 135lbs (warm up)
12 reps 185
11 reps 185
10 reps 185
11 reps 155 nice and slow

Seated cable rows
5 reps 250 (drop) 6 reps 209
12 reps 231
5 reps 231 (drop) 5 reps 143
9 reps 187
8 reps 187

Seated lateral pull down (mag medium grip) focus on stretch and contraction
10 reps 187
10 reps 187
10 reps 187
10 reps 165 (drop) 3 reps 140
9 reps 165

Chest supported T bar row
7 reps 70
8 reps 50
7 reps 50
7 reps 50

Iso lateral hammer strength row (Focusing on squeeze)
10 reps 270
10 reps 270
10 reps 270
10 reps 180

Preacher machine curls
10 reps 70
10 reps 70
7 reps 70 (drop) 4 reps 45
10 reps 45

Ez bar curl
10 reps 60
10 reps 60
08 reps 60
07 reps 60

 

[Ori]

04:25 Wake time, 6H30m Sleep

Breakfast: 459 calories, 52g protein, 77g carbs, 10 fats
300g egg whites
2 tortilla's
0.5 cup of cucumbers
01 large tomatoes

Lunch: 711 calories, 122g protein, 61g carbs, 46g fiber, 13g fats
(Forgot to snap a pic was too hungry )
500g chicken breast
3 tortilla's
35g bbq sauce

Pre Workout meal: 400 calories, 46g protein, 38g carbs, 7g fats
2 rice cakes
30g pbfit
10g honey
Premier protein shake
2.5 scoops of hostility blood shot pre

Post workout meal: 380 calories, 84g protein, 6g fats
2 cans of albacore tuna

Totals for the day: 1950 calories, 304g protein, 177g carbs, 103g fiber, 25g sugar, 36g fats

WORKOUT: Back/Biceps

10min treadmill incline lvl 16 / 2.5mph
15 wide grip pull ups (warmup)

Barbell bent row
12 reps 135lbs (warm up)
12 reps 185
11 reps 185
10 reps 185
11 reps 155 nice and slow

Seated cable rows
5 reps 250 (drop) 6 reps 209
12 reps 231
5 reps 231 (drop) 5 reps 143
9 reps 187
8 reps 187

Seated lateral pull down (mag medium grip) focus on stretch and contraction
10 reps 187
10 reps 187
10 reps 187
10 reps 165 (drop) 3 reps 140
9 reps 165

Chest supported T bar row
7 reps 70
8 reps 50
7 reps 50
7 reps 50

Iso lateral hammer strength row (Focusing on squeeze)
10 reps 270
10 reps 270
10 reps 270
10 reps 180

Preacher machine curls
10 reps 70
10 reps 70
7 reps 70 (drop) 4 reps 45
10 reps 45

Ez bar curl
10 reps 60
10 reps 60
08 reps 60
07 reps 60

Grinding hard bro , try and get more sleep though is really important.

 

[Losiol]

Grinding hard bro , try and get more sleep though is really important.

@Ori Thanks brother! I swear I try lmao, think its the work related stress raising my cortisol and waking me up a bit pre maturely...

 

[Ori]

@Ori Thanks brother! I swear I try lmao, think its the work related stress raising my cortisol and waking me up a bit pre maturely...

Oh man that’s rough, stress is no joke, has very real physical effects. Hang in there bro, remember the rest is part of the training, just keep getting as much rest as you can

 

[Eddie Haskell]

04:25 Wake time, 6H30m Sleep

Breakfast: 459 calories, 52g protein, 77g carbs, 10 fats
300g egg whites
2 tortilla's
0.5 cup of cucumbers
01 large tomatoes

Lunch: 711 calories, 122g protein, 61g carbs, 46g fiber, 13g fats
(Forgot to snap a pic was too hungry )
500g chicken breast
3 tortilla's
35g bbq sauce

Pre Workout meal: 400 calories, 46g protein, 38g carbs, 7g fats
2 rice cakes
30g pbfit
10g honey
Premier protein shake
2.5 scoops of hostility blood shot pre

Post workout meal: 380 calories, 84g protein, 6g fats
2 cans of albacore tuna

Totals for the day: 1950 calories, 304g protein, 177g carbs, 103g fiber, 25g sugar, 36g fats

WORKOUT: Back/Biceps

10min treadmill incline lvl 16 / 2.5mph
15 wide grip pull ups (warmup)

Barbell bent row
12 reps 135lbs (warm up)
12 reps 185
11 reps 185
10 reps 185
11 reps 155 nice and slow

Seated cable rows
5 reps 250 (drop) 6 reps 209
12 reps 231
5 reps 231 (drop) 5 reps 143
9 reps 187
8 reps 187

Seated lateral pull down (mag medium grip) focus on stretch and contraction
10 reps 187
10 reps 187
10 reps 187
10 reps 165 (drop) 3 reps 140
9 reps 165

Chest supported T bar row
7 reps 70
8 reps 50
7 reps 50
7 reps 50

Iso lateral hammer strength row (Focusing on squeeze)
10 reps 270
10 reps 270
10 reps 270
10 reps 180

Preacher machine curls
10 reps 70
10 reps 70
7 reps 70 (drop) 4 reps 45
10 reps 45

Ez bar curl
10 reps 60
10 reps 60
08 reps 60
07 reps 60

@Losiol training on point keep going and updating

 

[Mobster]

Food looks great

 

[Losiol]

04:46 wake time, 6H22m Sleep

Morning fasted BW: 210.8lbs (-0.6lbs in the last 30days feeling pretty good I can see more of the effects of a recomp from the Primo, feeling leaner getting vascularity in my back and upper abs)

DOMS hit pretty hard today on legs

Can definitely feel the effects of lower carbs the last 7 days. Will be planning a refeed day soon. Will update after Chest workout before work.

Pin day: 300mg Test e, 200mg Primo

Breakfast: 415 calories, 48g protein, 59g carbs, 45g fiber, 9g fats
300g Egg whites
0.5 cup of cucumbers
20g bbq sauce
3 torillas

 

[stevesmi]

great job man. you are really doing well

 

[Losiol]

Chest/Triceps/Delts
Chest triceps delts

Pre work out meal: 240 calories, 16g protein, 33g carbs, 6g fiber
2 rice cakes
30g Pbfit
10g honey

10 min treadmill warm up

Hammer strength iso super incline press

10 reps 180
6 reps 180 (drop) 4 reps 140
6 reps 140 (drop) 5 reps 90
4 reps 140 (drop) 5 reps 90
10 reps 90

Smith machine incline chest press

6 reps 140 (drop) 5 reps 90
10 reps 90 (slow)
10 reps 90 to failure
7 reps 90 to failure

Pec deck
8 reps 190
8 reps 180 (drop) 3 reps 160
10 reps 160
10 reps 160
10 reps 150

Tricep vbar push down
12 reps 88
12 reps 82
10 reps 75

Rope push down
15 reps 33
15 reps 33

Cable flys
12 reps 37
11 reps 37
08 reps 37
07 reps 37

Db lateral raises
12 reps 30
12 reps 30
12 reps 30
12 reps 30 (drop) 10 reps 25

Unilateral delt cable raises
6 reps 16.5
7 reps 16.5

Arsenal lateral raise machine
15 reps 50
12 reps 50
12 reps 50


Post workout meal: 550 calories, 115g protein, 57g carbs, 9g fats

500g chicken breast
1 tortilla
25g bbq sauce

 

[ceo]

Bros My legs were so sore last week from a new workout I did I couldn't even go up my stairs

 

[ROIDDERS]

get an extra hour to sleep and your soreness will be gone

 

[chesty]

I like your push they split looks really good I'm going to do something similar

 

[Ulter]

try the same workout next time but don't eat anything prior save it for post-workout and see the change

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

you can definitely doing a lot of fasted cardio while you're on Primo

 

[2Thick]

yeah Primo doesn't mess with your appetite like some other steroids

 

[Vadim Fedorov]

cucumbers look really good good job on that

 

[MONSTRO]

why egg whites instead of whole eggs?

 

[RoidRage69]

why egg whites instead of whole eggs?

I agree. The yolks have all the anabolic properties.

 

[Losiol]

Bros My legs were so sore last week from a new workout I did I couldn't even go up my stairs

@ceo they say it’s not ideal to get badly sore after working out but fuck it feels good

 

[Losiol]

why egg whites instead of whole eggs?

@MONSTRO I do the egg whites so I can have more filling meals honestly, 2000 calories is pretty low for me on a cut usually diet down at 2500

 

[RoidRage69]

@MONSTRO I do the egg whites so I can have more filling meals honestly, 2000 calories is pretty low for me on a cut usually diet down at 2500

You throwing away one of the most critical muscle building foods around. Its highly anabolic.

 

[Losiol]

I like your push they split looks really good I'm going to do something similar

@chesty once I started implanted incline machines my chest grew significantly but I do alternate with some db work as well

 

[Losiol]

You throwing away one of the most critical muscle building foods around. It’s highly anabolic.

@RoidRage69 I’m trying to aggressively mini cut under 10% so I can have a prolonged lean bulk last bulk I did it was dirty and gained way more fat than anticipated. Definitely will be adding atleast 8 whole eggs steaks etc

 

[Losiol]

you can definitely doing a lot of fasted cardio while you're on Primo

@e2 im keeping cardio to a minimum until I plateau just in a deficit. Only pre workout sometimes post

 

[RoidRage69]

@RoidRage69 I’m trying to aggressively mini cut under 10% so I can have a prolonged lean bulk last bulk I did it was dirty and gained way more fat than anticipated. Definitely will be adding atleast 8 whole eggs steaks etc

Ok. I just dont think you need anywhere near that amount of protein for your muscle mass while cutting. I think you would hold onto more muscle if you ate whole eggs. You could lower your protein by 50 grams easily. Heck I don't even hit 200 grams and I am putting on muscle while cutting. I eat whole eggs only.

 

[Losiol]

Ok. I just dont think you need anywhere near that amount of protein for your muscle mass while cutting. I think you would hold onto more muscle if you ate whole eggs. You could lower your protein by 50 grams easily. Heck I don't even hit 200 grams and I am putting on muscle while cutting. I eat whole eggs only.

@RoidRage69 ill give it a wack, I’d prefer to eat whole eggs honestly, thanks

 

[RoidRage69]

@RoidRage69 ill give it a wack, I’d prefer to eat whole eggs honestly, thanks

Trust me you will also have more energy to lift more intense in the gym too. I consider egg yolks as gold. Just make sure if you want to cut cals trim your fat off your beef. Thats one of the easiest ways to lower cals.

 

[Losiol]

Trust me you will also have more energy to lift more intense in the gym too. I consider egg yolks as gold. Just make sure if you want to cut cals trim your fat off your beef. Thats one of the easiest ways to lower cals.

Trust me you will also have more energy to lift more intense in the gym too. I consider egg yolks as gold. Just make sure if you want to cut cals trim your fat off your beef. Thats one of the easiest ways to lower cals.

Will do, I’ll start tmrw. Will report back after leg day

 

[Masonic Bodybuilder]

Looking great man!

 

[Ori]

04:25 Wake time, 6H30m Sleep

Breakfast: 459 calories, 52g protein, 77g carbs, 10 fats
300g egg whites
2 tortilla's
0.5 cup of cucumbers
01 large tomatoes

Lunch: 711 calories, 122g protein, 61g carbs, 46g fiber, 13g fats
(Forgot to snap a pic was too hungry )
500g chicken breast
3 tortilla's
35g bbq sauce

Pre Workout meal: 400 calories, 46g protein, 38g carbs, 7g fats
2 rice cakes
30g pbfit
10g honey
Premier protein shake
2.5 scoops of hostility blood shot pre

Post workout meal: 380 calories, 84g protein, 6g fats
2 cans of albacore tuna

Totals for the day: 1950 calories, 304g protein, 177g carbs, 103g fiber, 25g sugar, 36g fats

WORKOUT: Back/Biceps

10min treadmill incline lvl 16 / 2.5mph
15 wide grip pull ups (warmup)

Barbell bent row
12 reps 135lbs (warm up)
12 reps 185
11 reps 185
10 reps 185
11 reps 155 nice and slow

Seated cable rows
5 reps 250 (drop) 6 reps 209
12 reps 231
5 reps 231 (drop) 5 reps 143
9 reps 187
8 reps 187

Seated lateral pull down (mag medium grip) focus on stretch and contraction
10 reps 187
10 reps 187
10 reps 187
10 reps 165 (drop) 3 reps 140
9 reps 165

Chest supported T bar row
7 reps 70
8 reps 50
7 reps 50
7 reps 50

Iso lateral hammer strength row (Focusing on squeeze)
10 reps 270
10 reps 270
10 reps 270
10 reps 180

Preacher machine curls
10 reps 70
10 reps 70
7 reps 70 (drop) 4 reps 45
10 reps 45

Ez bar curl
10 reps 60
10 reps 60
08 reps 60
07 reps 60

Sugar is carbohydrate, so the total carbs here for the day is 202g. Carbohydrates are either,
-Monosaccharides = Fruit and honey, these are single molecules of sugar. These are fast acting and don’t provide energy for as long as complex carbs.
-Disaccharides = Cane sugar etc. These are two sugar molecules joined together, and require your body to produce an enzyme to break them apart for use. Any sugar molecules that don’t get broken apart by the necessary enzyme will proceed further into the digestive tract than they should and feed bad gut microbes, causing a damaging gut flora imbalance over time. Also a fast acting low duration carb.
-Polysaccharides = These are complex sugars made of many sugar molecules joined together. They require even more digestive enzymes to break apart for use, and if that gets imparted then a far greater number of these sugars can make it further than they should and again, cause the “bad” members of the gut biome. These ones are the best carbs for sustained energy. Complex carb foods are things like rice, grains and so on.

Most people especially when young have no problem producing the enzymes to break down sugars so don’t get concerned unless you have digestive/bowel issues. But is good to know how different sugars work.

 

[Topps_Baseball88]

Typically my protein is around 210g a day amd I do just fine with that, I've learned you don't need as much protein as you think u do for muscle growth

 

[Losiol]

Last Log for Today

18:00 last meal of the day: 891 calories, 121g protein, 58g carbs, 9g fats

500g chicken breast
35g bbq sauce
3 tortilla's
Quest protein bar

Totals for the day: 2101 calories, 320g protein, 226g carbs, 127g fiber, 40g fats / 17.5k steps

(upped carbs today slightly, tmrw will be a slightly higher day as well)

 

[Npcclassicphysique champ]

Last Log for Today

18:00 last meal of the day: 891 calories, 121g protein, 58g carbs, 9g fats

500g chicken breast
35g bbq sauce
3 tortilla's
Quest protein bar

Totals for the day: 2101 calories, 320g protein, 226g carbs, 127g fiber, 40g fats / 17.5k steps

(upped carbs today slightly, tmrw will be a slightly higher day as well)

@Losiol protein is high thats perfect and high fiber i love both those
keep jumping,
meals look good
waiting on tomorrow

 

[Mobster]

Lose the protein bar

 

[stevesmi]

Last Log for Today

18:00 last meal of the day: 891 calories, 121g protein, 58g carbs, 9g fats

500g chicken breast
35g bbq sauce
3 tortilla's
Quest protein bar

Totals for the day: 2101 calories, 320g protein, 226g carbs, 127g fiber, 40g fats / 17.5k steps

(upped carbs today slightly, tmrw will be a slightly higher day as well)

i use FODY BBQ sauce, all natural ingredients

post up the ingredients on yours

 

[Losiol]

i use FODY BBQ sauce, all natural ingredients

post up the ingredients on yours

@stevesmi

 

[Losiol]

i use FODY BBQ sauce, all natural ingredients

post up the ingredients on yours

gotta switch it up ill try that one!

 

[Losiol]

Morning fasted BW: 207.8

6h 6m Sleep wasn't ideal got back really late from work. Today would be repeat of split however I'm going to add in my second rest day for the week, feel the recovery would be beneficial before leg day.

Breakfast: 566 calories, 62g protein, 69g carbs, 20g fats, 48g fiber / Very voluminous meal much needed
2 whole eggs
300g egg whties
0.5 cups cucumbers
01 tomatoe
03 tortillas
(Ran out of bbq sauce) used Louisiana hot sauce instead (zero carloies)

 

[ballin2504]

Killer job!!!!!!

 

[Losiol]

After breakfast, don’t think I’ve ever been this lean will try to get pictures from when pumped up tmrw trying to estimate how much longer I should cut for currently this is 4 weeks of slight deficit followed by the last 5 weeks being an aggressive mini cut, total 9 weeks. Any suggestions on how much longer would be ideal before I start eating in a surplus ? Have about 8 weeks left on cycle would like to maximize it’s potential.

 

[RoidRage69]

After breakfast, don’t think I’ve ever been this lean will try to get pictures from when pumped up tmrw trying to estimate how much longer I should cut for currently this is 4 weeks of slight deficit followed by the last 5 weeks being an aggressive mini cut, total 9 weeks. Any suggestions on how much longer would be ideal before I start eating in a surplus ? Have about 8 weeks left on cycle would like to maximize it’s potential.

I would say to listen to your body. Go by what's going on in the gym as far as your training goes. If things start to slow down then change it up. The body doesn't want to adapt and it fight's what your doing.

 

[Losiol]

I would say to listen to your body. Go by what's going on in the gym as far as your training goes. If things start to slow down then change it up. The body doesn't want to adapt and it fight's what your doing.

Thanks @RoidRage69 ill keep going until training starts to suffer and the fatigue will be in excess.

 

[stevesmi]

@stevesmi

do you tolerate garlic and corn?

a lot of people have corn allergies plus i see some additives in yours. I use the FODY brand its very easy to digest and doesn't contain any additives or crap at all.

 

[MONSTRO]

you look good in your pictures nice and tight
you have that Portuguese skin color much respect my brother

 

[Vadim Fedorov]

why change up your surplus you look lean and absolutely shredded

 

[2Thick]

eggs and cucumber sound good they actually really mix well together

 

[e2]

nice job for sure I like the Spanish food since I'm Spanish so I'm biased

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

quest bars make my stomach hurt. think its the dairy

 

[chesty]

i like the chicken and spanish food too

 

[ROIDDERS]

you look great keep up the good work stay lean

 

[ceo]

bros you are tight as hell dayum

 

[ballin2504]

i like the chicken and spanish food too

It’s my favorite

 

[Losiol]

do you tolerate garlic and corn?

a lot of people have corn allergies plus i see some additives in yours. I use the FODY brand its very easy to digest and doesn't contain any additives or crap at all.

Honestly corn just passes through but garlic is fine

 

[Losiol]

you look good in your pictures nice and tight
you have that Portuguese skin color much respect my brother

Thanks broski!

 

[Losiol]

why change up your surplus you look lean and absolutely shredded

@Vadim Fedorov i want to gain more mass tbh

 

[Losiol]

ahhh they never said it would be easy lol. Hard pass though

 

[PrinceDaddy]

Good work! Nice log!

 

[Losiol]

Lunch: 765 calories 120g protein, 76g carbs, 17g fats
550g of Mahi mahi
04 Tortillas

 

[Losiol]

Last meal: 598 calories, 105g protein, 57g carbs, 9g fats
400g chicken breast
03 tortillas

Feeling rested, gonna smash legs tmrw morning.

Totals for the day: 1885 calories, 282g protein, 192g carbs, 150g fiber, 48g fats, 14k steps

 

[Cronus402]

Kick ass log! Looking ripped dude!!

 

[Npcclassicphysique champ]

ahhh they never said it would be easy lol. Hard pass though

Lunch: 765 calories 120g protein, 76g carbs, 17g fats
550g of Mahi mahi
04 Tortillas

@Losiol high protein lunch I love it push it bro

Last meal: 598 calories, 105g protein, 57g carbs, 9g fats
400g chicken breast
03 tortillas

Feeling rested, gonna smash legs tmrw morning.

Totals for the day: 1885 calories, 282g protein, 192g carbs, 150g fiber, 48g fats, 14k steps

@Losiol fats are low I think you can get fats up to around 80-100 with fish oil and omega 3 fats
get the healthy fats in there so you can recomp easier

 

[Losiol]

@Losiol high protein lunch I love it push it bro


@Losiol fats are low I think you can get fats up to around 80-100 with fish oil and omega 3 fats
get the healthy fats in there so you can recomp easier

@Npcclassicphysique champ would 3000mg be enough fish oils ? I’ve read that the more the better that there would be no downsides at higher doses.

 

[Npcclassicphysique champ]

@Npcclassicphysique champ would 3000mg be enough fish oils ? I’ve read that the more the better that there would be no downsides at higher doses.

@Losiol i suggest about 1-2 tbps of fish oil thats around 10,000-20,000mgs so I would up it to 10,000mgs to get a real good omega base

 

[Losiol]

@Npcclassicphysique champ Will start! Thank you

 

[Npcclassicphysique champ]

@Npcclassicphysique champ Will start! Thank you

@Losiol powaaa, keep us updated in the log please

 

[Losiol]

5h 40m sleep pretty bad sleep, will up my calories today to help recovery

Morning fasted BW: 209 lbs

Breakfast: 563 calories, 73g protein, 78g carbs, 60g fiber, 14g fats
(Ran out of whole eggs, will do a grocery run today)
300g egg whites
04 tortillas
04 Extra lean uncured ham

 

[Losiol]

Pre workout meal: 240 calories, 16g protein, 33g carbs
2 rice cakes
30g pbfit
10g honey

Post workout: 130 calories, Needed energy boost
300mg black rifle coffee
40g carbs

Workout: Legs (felt a little off but workout turned out decently. Really carb depleted tmrw gonna refeed.

10min stair master lvl 8 warm up

Seated leg extensions
14 (240)
14 (240)
12 (240)
11 (240)
11 (240) failed

Barbell squat (quad focused)
12 (135)warm up
12 (205) elevated heel
12 (315) elevated heel
12 (315) elevated heel
12 (315)elevated heel
12 (275) elevated heel

Leg press
12 (360)
12 (450)
10 (540)
08 (540)
12 (360) slow eccentric

Hamstring curls
12 (150) warm up
10 (180)
10 (180)
12 (150)
10 (150)

Standing calve raises
13 (210)
12 (210)
12 (210)
12 (210)

 

[25homes]

Good evening Gentlemen,

Been lurking in this forum for some time and have taken multitude of valuable information for which I thank you guys for.

Stats:
25yo
6"0"
210lbs
12-15% BF

I've been seriously training bodybuilding for the last 3 years with some background in boxing, gone through a handful of bulks and cuts in that timeframe. Last cutting cycle I did I've noticed the leaner I got the more my natural testosterone would drop severely and not rebounding as well after hence my first real cycle. Did one a few years back but was cut short and unsuccessful. It was 500mg Test E. I've attached one picture of how I looked before I started bodybuilding after my initial weight loss from 285 to 180.

I'm looking for suggestions on how I can take my physique into the next level. I love the sport of bodybuilding and would like to take a crack at competing a few years down the line when I'll be ready. Main goal right now is getting sub 10% so I can have a prolonged lean bulk and pack on some more quality muscle. Currently in my 8th week and seeing some good results, feel good, high libido, great pumps and strength gains. Duration of this cycle will be 16 weeks followed by 16 weeks of maintenance calories and sport TRT dosage of Test E unless any of you may suggest that a "post show style" bulk could be more beneficial at gaining more lean mass running NPP, Primo, Test. On refeed days my glycogen stores fill up and my weight would sit around 217-220 lbs.

Cycle: 400mg Primobolan E & 600mg Test E split in two doses Mon,Thurs

Diet: 2000 Calories A day, 310G Protein, 192G Carbs, 99G Fiber, 29G Fat
Breakfast: 300 G Egg white omelet, 3 Soft taco carb balance Torttilla's, 70 G of sugar free bbq sauce (Total Calories: 406)
Lunch: 500 G Organic Chicken Breast, Fat Free American Cheese Single, 3 Soft Taco Torttillas, 70g sugar free bbq sauce (Total Calories: 758)
Dinner: 500 G Organic Chicken Breast, 70g sugar free bbq sauce (Total Calories: 518)
Pre Workout snack: 2 lightly salted fat free salted rice cakes, 30 G pbfit peanutbutter, 10G Raw honey (Total Calories: 240)

About every 12-14 days Ill add in a carb refeed day at about 3500 calories 400-500g carbs

Sups:
Multivitamin/Multimineral
Fish oil
Magnesium Glycinate
Fiber gummies
Osteo Bi Flex
Creatine
Citruline
Taurine
Vegetable Glycerol


Training: Currently Following a LPP (Legs, Pull, Push, Rest) repeat

Legs/Abs
10 min Stairmaster warmup level 8
Seated leg extensions (5 sets)
Barbell high bar squat with elevated heel under plate (5sets)
Leg press (4 sets)
Lying hamstring curls (4sets)
Standing calve raises (5sets)
Weighted ab crunches (4sets)

Back/Biceps
Barbell bent row (5sets) - (Alternate this with Deadlifts in the second part of the week)
Seated cable rows (5sets)
Seated lateral pulldowns (4sets)
Chest supported Tbar row (4sets)
Iso low row hammer strength (4sets)
Machine preacher curls (4sets)
Alternating biceps curls (4sets)
Ez bar curls (4sets)

Chest/Triceps/Delts
ISO super incline hammer strength (4-5 sets)
ISO incline hammer strength (4 sets)
Cable Flys (5sets)
Pec Deck (4 sets)
Tricep Vbar pushdown (4sets)
Tricep cable extensions (4sets)
DB Lateral raises (5sets)
Lateral machine raises (5sets)



Many Thanks, looking forward to your feedback!

following this

 

[Losiol]

Post workout meal: 695 calories, 120g protein, 57g carbs, 45g fiber, 13g fats

500g chicken breast
03 tortillas