Approved Log Legacy labs Testosterone cycle log

[Noctis141]

Currently keeping it simple, just test e for 500mg per week, 4 months.


Currently on my 2nd month. I was thinking of putting anavar on for a bit of a boost in strength and I heard it helps protein synthesis and lowers your appetite a bit.

My current goal is to pack on some lean mass while losing weight. I've been doing a standard bro split, push, pull, legs, arms, cardio. Every day is centralized around compound movements into accessories for isolating trouble areas. I do cardio every day and focus a full day of cardio at the end of the week, but I play it by ear on that day, if I find myself dragging my feet, I opt out for an extra day of rest and carb up.

Progress has been good, I got onto aromasin last month after starting to feel sensitivities, was feeling bloating and puffiness. It's all gone now. I'm feeling lean and losing a good amount of weight while putting on mass, I'm sitting at 220. Got a few issues with love handles and a small amount of fat at the base of my gut, but it's losing itself. My energy levels are through the roof though, I normally work out at a high intensity with supersets, but now I added super sets into more super sets, it's actually very addicting, the pumps feel fantastic and look great.

my mood while on test has been great, I wake up energetic and pumped, I noticed a change in confidence as well as lean mass. My shoulders and back and chest are really popping out. Legs are starting to develop nicely, just gotta doy glute stuff.

My diet could use some work, I'm not as strict with it so there are times I get take out but I really notice it in my cardio days, I find when I stick to the basics meat and rice, I perform outstandingly in that area. But when it comes to that intense late night cardio lolol. I'm like holy fuck my breath is gone, so I been really working on cleaning up the diet. Removing take out and cooking at home for leaner foods, eggs, chicken, ground beef and pasta. Pizza is my bane.

That sums my experience so far. I'm looking to get pct advice, I plan on getting off cycle and detoxing for four months then getting back on during or before the summer months.

 

[Noctis141]

I forgot to mention, been using aromasin every other day at night for 12.5mg. I don't quite get the differences with clomid on pct vs aromasin.

 

[Eddie Haskell]

Currently keeping it simple, just test e for 500mg per week, 4 months.


Currently on my 2nd month. I was thinking of putting anavar on for a bit of a boost in strength and I heard it helps protein synthesis and lowers your appetite a bit.

My current goal is to pack on some lean mass while losing weight. I've been doing a standard bro split, push, pull, legs, arms, cardio. Every day is centralized around compound movements into accessories for isolating trouble areas. I do cardio every day and focus a full day of cardio at the end of the week, but I play it by ear on that day, if I find myself dragging my feet, I opt out for an extra day of rest and carb up.

Progress has been good, I got onto aromasin last month after starting to feel sensitivities, was feeling bloating and puffiness. It's all gone now. I'm feeling lean and losing a good amount of weight while putting on mass, I'm sitting at 220. Got a few issues with love handles and a small amount of fat at the base of my gut, but it's losing itself. My energy levels are through the roof though, I normally work out at a high intensity with supersets, but now I added super sets into more super sets, it's actually very addicting, the pumps feel fantastic and look great.

my mood while on test has been great, I wake up energetic and pumped, I noticed a change in confidence as well as lean mass. My shoulders and back and chest are really popping out. Legs are starting to develop nicely, just gotta doy glute stuff.

My diet could use some work, I'm not as strict with it so there are times I get take out but I really notice it in my cardio days, I find when I stick to the basics meat and rice, I perform outstandingly in that area. But when it comes to that intense late night cardio lolol. I'm like holy fuck my breath is gone, so I been really working on cleaning up the diet. Removing take out and cooking at home for leaner foods, eggs, chicken, ground beef and pasta. Pizza is my bane.

That sums my experience so far. I'm looking to get pct advice, I plan on getting off cycle and detoxing for four months then getting back on during or before the summer months.

@Noctis141 thank you for sharing your log its a good start

500mgs testosterone is a good cycle add 12.5mgs of aromasin eod and add n2guard for organ liver support 7caps ed

progress is good? well please share

diet, can you share your times you eat and foods and when you eat them and what you eat
training, can you share your exercises weights sets and how you do them
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.

also pictures
please post pictures of your gear, i think medistar?
also pics of you with face blurred
pics of your meals as you go no matter what
and some pics of your training or your training equipment
please start sharing

I forgot to mention, been using aromasin every other day at night for 12.5mg. I don't quite get the differences with clomid on pct vs aromasin.

 

[Mobster]

Simple works

 

[stevesmi]

I forgot to mention, been using aromasin every other day at night for 12.5mg. I don't quite get the differences with clomid on pct vs aromasin.

clomid is a SERM
it blocks estrogen feedback

aromasin is an AI. it disables permanently the estrogen enzyme conversion

you want to use aromasin on cycle and the clomid in pct

only time you would need an AI in pct is if your estrogen was out of control, which it shouldn't be in the first place if you run it on cycle correctly

 

[Noctis141]

clomid is a SERM
it blocks estrogen feedback

aromasin is an AI. it disables permanently the estrogen enzyme conversion

you want to use aromasin on cycle and the clomid in pct

only time you would need an AI in pct is if your estrogen was out of control, which it shouldn't be in the first place if you run it on cycle correctly

This makes a lot of sense. Thanks.

 

[MONSTRO]

Make sure you post up more information

 

[Vadim Fedorov]

would like to see more pictures

 

[2Thick]

post up your diet and especially what time you eat your Foods meal timing is important

 

[e2]

any chance of getting your training posted so we can see what you're doing every day and keeping yourself honest

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

good start to your log now let's make sure that you are on Pace with everything

 

[chesty]

you want to use aromasin from day 1. don't wait

 

[ROIDDERS]

thanks for sharing your log
i like adding anavar as a kickstart

 

[ceo]

bros if you add var and aromasin then thats is fine. smart choice actually

 

[Noctis141]

Yeah I'll get on that. I don't really keep progress photos. Or keep track of my sets or reps or count my micros, I usually always been the type to go off by feeling. Course I program on the results I see and the lagging portions but I'm not competing or anything, so I never took it to that degree. Maybe I should start

 

[Noctis141]

thanks for sharing your log
i like adding anavar as a kickstart

The effects are immediate? I never used an oral before either.

 

[Eddie Haskell]

Yeah I'll get on that. I don't really keep progress photos. Or keep track of my sets or reps or count my micros, I usually always been the type to go off by feeling. Course I program on the results I see and the lagging portions but I'm not competing or anything, so I never took it to that degree. Maybe I should start

@Noctis141 we are waiting for some updates so if you dont keep track lets start it
we need to see you start actually getting deep into this for max results
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.

lets get gear pics up to start at least

 

[ballin2504]

The effects are immediate? I never used an oral before either.

Not immediate but within a couple weeks

 

[Noctis141]

I'm 31, weighing at 220. These are pics first thing in the morning, no pump. I'll start keeping track of micros and sets today.

 

[s.gentz]

I'm 31, weighing at 220. These are pics first thing in the morning, no pump. I'll start keeping track of micros and sets today.

Can you outline how your lifts have improved? You don't look like you have much training under your belt before starting the cycle.
Honestly seeing your condition I would not be taking anything until i brought the bodyfat down.

 

[Noctis141]

At the start of this year my I was 275. Got on test 2 months ago. My lifts were at 275 dead lift for 8 reps 3 sets, bench 150 for 12 reps for 3 sets and squat around 150 as well. Losing weight and gaining a foundation was my goal. I ain't using any lighting or posting with a pump. My lifts are at 315 for 8 reps on dead lift. 180 for 8 on bench and 215 on squat for 8 reps. It doesn't look like much but I definitely made progress from where I was before.

 

[Noctis141]

275 pounds now I'm at 220 pounds. Like I definitely made progress

 

[Noctis141]

I think the gear I am getting from legacy is under dosed, I'm gonna get some blood work done today but I just recieved a package from an approved source on here and just by color alone it looks like it might be under dosed.

 

[Noctis141]

And heres with a pump

 

[Npcclassicphysique champ]

At the start of this year my I was 275. Got on test 2 months ago. My lifts were at 275 dead lift for 8 reps 3 sets, bench 150 for 12 reps for 3 sets and squat around 150 as well. Losing weight and gaining a foundation was my goal. I ain't using any lighting or posting with a pump. My lifts are at 315 for 8 reps on dead lift. 180 for 8 on bench and 215 on squat for 8 reps. It doesn't look like much but I definitely made progress from where I was before.

275 pounds now I'm at 220 pounds. Like I definitely made progress

I think the gear I am getting from legacy is under dosed, I'm gonna get some blood work done today but I just recieved a package from an approved source on here and just by color alone it looks like it might be under dosed.

And heres with a pump

@Noctis141 you're looking good but you need to work on getting lean

but to do that we need to talk about your diet and training in detail
did you read this post? we need to see more about your diet to help you more
https://www.evolutionary.org/forums/threads/legacy-labs-testosterone-cycle-log.96607/post-1434045

@Noctis141 thank you for sharing your log its a good start


diet, can you share your times you eat and foods and when you eat them and what you eat
training, can you share your exercises weights sets and how you do them
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.

and yes blood work is the next step lets see it

 

[stevesmi]

And heres with a pump

looking good brother you've got a lot of room to improve from here

 

[Mobster]

275 pounds now I'm at 220 pounds. Like I definitely made progress

I'll say. 55lbs dropped

 

[MONSTRO]

Can you get pictures up with no shirt we can't see anything except your arms

 

[Vadim Fedorov]

we need to see your whole body my man

 

[2Thick]

you've got some size to you but not much definition yet

 

[e2]

you look like a big guy in the pictures now we have to shape and everything hard

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

save this log and a year from now you will look back and notice a huge change

 

[chesty]

yes make sure you get a nice tan and you get cut up nicely and you'll have a nice physique

 

[ROIDDERS]

looking forward to seeing your updates

 

[ceo]

Bros you just started the log and it's good to see
now let's be consistent with posting diet and training

 

[Topps_Baseball88]

More diet posts and details really get thus thing going

 

[25homes]

good start

 

[Noctis141]

Yeah been sick this past weekend but I'm over this chest cold. I got back into the gym. I do two programs for my back days, one where I lift heavy compound movements and one where I focus on rows and single armed movements. My first day back in the gym after the cold I decided to start with the none compound orientated program.

12 laps swimming (100 m pool, High intensity)


Assisted pull up (90 lbs)

8-12x3

Cable rows (close grip bar)

8-12x3

(65 lbs)

Cable rows (wide grip bar) underhand reverse grip.

Lower lat focus.

8-12x3 (42 lbs)

Cable rows (wide grip bar) overhand grip

8-12x3 (42 lbs)

Single hand cable rows

8-13x3 (37.5 lbs) per side

Cable cross over reverse flies (neutral grip, on cable grip and reverse under hand grip with handle)

8-12x8

Ez bar curl (wide grip, close grip)

70 LBS

8-12x6

Lat pull downs (over hand wide grip/ under hand reverse grip close)

8-12x6 (50 lbs)

20 mins cardio (bike steady state).

 

[Noctis141]

Also I have to go to another doctor to get an acquisition. On some blood work, my last doctor refused saying something about you don't need to check again only once a year. So yeah I plan on getting that work done. Specially before I pin the Nordic stuff

 

[Noctis141]

And for diet, I never kept tracked. I guess this will be the best time to get on it. I'll update at the end of the day.

 

[Npcclassicphysique champ]

Yeah been sick this past weekend but I'm over this chest cold. I got back into the gym. I do two programs for my back days, one where I lift heavy compound movements and one where I focus on rows and single armed movements. My first day back in the gym after the cold I decided to start with the none compound orientated program.

12 laps swimming (100 m pool, High intensity)


Assisted pull up (90 lbs)

8-12x3

Cable rows (close grip bar)

8-12x3

(65 lbs)

Cable rows (wide grip bar) underhand reverse grip.

Lower lat focus.

8-12x3 (42 lbs)

Cable rows (wide grip bar) overhand grip

8-12x3 (42 lbs)

Single hand cable rows

8-13x3 (37.5 lbs) per side

Cable cross over reverse flies (neutral grip, on cable grip and reverse under hand grip with handle)

8-12x8

Ez bar curl (wide grip, close grip)

70 LBS

8-12x6

Lat pull downs (over hand wide grip/ under hand reverse grip close)

8-12x6 (50 lbs)

20 mins cardio (bike steady state).

@Noctis141 you sick did you take NAC and other supps?

good training keep this going strong

 

[Npcclassicphysique champ]

And for diet, I never kept tracked. I guess this will be the best time to get on it. I'll update at the end of the day.

@Noctis141 lets try to update what you can

Also I have to go to another doctor to get an acquisition. On some blood work, my last doctor refused saying something about you don't need to check again only once a year. So yeah I plan on getting that work done. Specially before I pin the Nordic stuff

100% get a legit doctor who cares about your hormones not some GP

 

[stevesmi]

Being sick sucks but it's definitely something we have to go through a couple times a year

 

[Noctis141]

@Noctis141 you sick did you take NAC and other supps?

good training keep this going strong

Nac? No other supps aside creatine and multi vitamins.

 

[Npcclassicphysique champ]

Nac? No other supps aside creatine and multi vitamins.

@Noctis141 when sick, always take NAC, elderberry, olive leaf extract, high doses of vitamin D and C and zinc on top of regular multis.
YOu should be taking that a few times per week anyhow and add an organ liver support with TUDCA like n2guard too.

 

[Noctis141]

2 eggs 105g 160 calories
11g fat (3.5 sat)
Cholesterol 400mg
Carb 1g
13g protein.
130 mg sodium
Potassium 125mg

Turkey bacon 3 strips. 90 calories 45g
7.5 g fat (2.25 g sat)
6gram proteins
Cholesterol 32.5 mg
50mg potassium
10 mg calcium

Tortillas
190 calories
4.5 fats 1g saturated.
Carbs 33g
1gram fibre
Sodium 320 mg

Total: 440 calories
23 g fat ( 6.75 g sat)
Carb 34g
19 gram protein

Sandwich bread 150 cal
1.5g fat (.2g sat)
28g carb
Sodium 250mg

Chicken Bologna 130 calories
9 gram fat (2g sat)
7 gram protein
Sodium 490mg

Cheese 40 cal
2.5 g fat (1.5 sat)
3 protein
Sodium 250 mg

Total 310 calories
13 fat (3.7 sat)
10gram protein
28g carbs
990mg sodium

Pork and beef
855 calories
73g fat
Protein 90

Tortillas x2
190 calories
4.5 fats 1g saturated.
Carbs 33g
1gram fibre
Sodium 320 mg

Scented Jasmine Rice
(0.25 cup)
160 calories
36g total carbs,
3g protein.

Pasta sauce
375 ml
230 calories
1.2 g fat
49g carbs
6g protein
620mg sodium.

Total: 1550 calories
78.7g fat
99g protein
118g carbs

Grand total:
2300 calories
114.7g fat
128g protein
180g carbs

 

[Npcclassicphysique champ]

2 eggs 105g 160 calories
11g fat (3.5 sat)
Cholesterol 400mg
Carb 1g
13g protein.
130 mg sodium
Potassium 125mg

Turkey bacon 3 strips. 90 calories 45g
7.5 g fat (2.25 g sat)
6gram proteins
Cholesterol 32.5 mg
50mg potassium
10 mg calcium

Tortillas
190 calories
4.5 fats 1g saturated.
Carbs 33g
1gram fibre
Sodium 320 mg

Total: 440 calories
23 g fat ( 6.75 g sat)
Carb 34g
19 gram protein

Sandwich bread 150 cal
1.5g fat (.2g sat)
28g carb
Sodium 250mg

Chicken Bologna 130 calories
9 gram fat (2g sat)
7 gram protein
Sodium 490mg

Cheese 40 cal
2.5 g fat (1.5 sat)
3 protein
Sodium 250 mg

Total 310 calories
13 fat (3.7 sat)
10gram protein
28g carbs
990mg sodium

Pork and beef
855 calories
73g fat
Protein 90

Tortillas x2
190 calories
4.5 fats 1g saturated.
Carbs 33g
1gram fibre
Sodium 320 mg

Scented Jasmine Rice
(0.25 cup)
160 calories
36g total carbs,
3g protein.

Pasta sauce
375 ml
230 calories
1.2 g fat
49g carbs
6g protein
620mg sodium.

Total: 1550 calories
78.7g fat
99g protein
118g carbs

Grand total:
2300 calories
114.7g fat
128g protein
180g carbs

@Noctis141 i like the fat intake but it can do down a bit to 100 and up the protein
your carbs higher than protein, best case should be 1:1
you can lower rice and carbs and up proteins or add a protein shake on top of this to level up

 

[Noctis141]

@Noctis141 i like the fat intake but it can do down a bit to 100 and up the protein
your carbs higher than protein, best case should be 1:1
you can lower rice and carbs and up proteins or add a protein shake on top of this to level up

Yeah I can do a protein shake. Easy.

 

[Npcclassicphysique champ]

Yeah I can do a protein shake. Easy.

@Noctis141 perfect add it in and update us tomorrow how it looks

 

[Mobster]

Better a cold than Covid

 

[ceo]

bros you still got room to improve your diet.

 

[ROIDDERS]

You eating a prison diet or what? Baloney sandwiches?

 

[chesty]

Clean up your diet more man it has a lot of room to imrpove

 

[Ulter]

I'm not seeing any fruits or veggies in your diet it's all processed junk for the most part

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

only healthy thing i see in there are eggs.

nothing else is healthy in your diet of course you will be sick

 

[2Thick]

So far your workouts are pretty decent but your diet is definitely below par

 

[Vadim Fedorov]

nice job on the swimming you are doing well with that cardio

 

[MONSTRO]

look into a Portuguese diet it's full of protein and fats

 

[ballin2504]

And for diet, I never kept tracked. I guess this will be the best time to get on it. I'll update at the end of the day.

That will be the best thing for your goals man

 

[Noctis141]

look into a Portuguese diet it's full of protein and fats

Dope, I appreciate the direction.

 

[Noctis141]

Aight lolol some y'all just candy ass as fuck. Lolol going off on my bologne sandwich. Sorry I didn't get my latte with fuckin soy milk and brown sugar. Haha. Fuck. Anyways suggestions are always welcomed.

 

[Masonic Bodybuilder]

Getting diet locked in is the real game changer.

 

[Noctis141]

Getting diet locked in is the real game changer.

Yeah definitely gotta clean and add a few things. There were some good suggestions like fruits and salads. But more protein too

 

[Noctis141]

Arm day.

Standing military press with squat bar (110 lbs)
8x3

Dumbbell anterior shoulder press (40 lbs)
Super set with reverse fly (posterior delts) (40 lbs)
8-12x3 no

Lateral raises (machine, 85 lbs)
8-12x6

Reverse fly cable cross overs (handle and cable grip) (15 lbs) superset
8-12x3

Tricep two hand cable pulldowns. 3 grip variations
(Close grip, over head extension, reverse wide grip)
(57.5 lbs, 57.5lbs, 30lbs)
8x3 superset with all 3 variations for 8 reps = 1 set)
Then transition into cable two handed bicep curls
Close and wide grip 8 reps at 50 lbs.
Rest then repeat superset.

Forearm curls with bar behind back (30lbs)
10x3
Superset with supinated wrist turns 10x3

Hammer curls
10x3

 

[Npcclassicphysique champ]

Arm day.

Standing military press with squat bar (110 lbs)
8x3

Dumbbell anterior shoulder press (40 lbs)
Super set with reverse fly (posterior delts) (40 lbs)
8-12x3 no

Lateral raises (machine, 85 lbs)
8-12x6

Reverse fly cable cross overs (handle and cable grip) (15 lbs) superset
8-12x3

Tricep two hand cable pulldowns. 3 grip variations
(Close grip, over head extension, reverse wide grip)
(57.5 lbs, 57.5lbs, 30lbs)
8x3 superset with all 3 variations for 8 reps = 1 set)
Then transition into cable two handed bicep curls
Close and wide grip 8 reps at 50 lbs.
Rest then repeat superset.

Forearm curls with bar behind back (30lbs)
10x3
Superset with supinated wrist turns 10x3

Hammer curls
10x3

@Noctis141 another good day i see you did proper curls , next time a few training pics would be good

any food updates for today?

Yeah definitely gotta clean and add a few things. There were some good suggestions like fruits and salads. But more protein too

protein is going to be key period

 

[ballin2504]

NPC is right high clean protein will be the key to getting where you want to be

 

[Topps_Baseball88]

Yup I agree with everyone clean foods high and rich in good fats and protein is where it is at.

 

[25homes]

And heres with a pump

nice update bro

 

[Noctis141]

Push split
Dumbbell incline press
10x3 (60lbs)
Skull crusher on incline.
10x3
Dips (chest variation) bonus superset with
12x3
assisted pull ups 12x3 (90 lbs)
Machine lateral rise
10-12x4 (110lbs)
Posterior delts cable cross overs
8x6 15lbs
Cable chest flies
8-12(30lbs)
Cable military press
8-12x3 (20 lbs)
Cable press (lower PEC focus)
8-10x3 (25 lbs)

 

[Noctis141]

I forgot to keep track of yesterdays micros but it was consisted of some like 4 chicken Weiner's and like 2 large chicken breasts with a cup and a half of rice and turkey bacon and eggs with rice in a wrap. If I were to guess probably in the ball park of 2000-2500 calories. I just got caught up in my day and work.

 

[Noctis141]

I'm looking for substitutes for my sandwiches. What kind of fast snack meats should I get?

 

[Noctis141]

Cause I'm set with full meals and breakfast but those snack calories could use some work

 

[Noctis141]

Also forgot to mention everyday training has been followed up with 20 minutes of steady state cardio

 

[Noctis141]

First day was a bit wild with the 12 laps swimming. I ended up slugging my ass around the past two days because of it. Today was good though cause of yesterdays rice

 

[LevButlerov]

Push split
Dumbbell incline press
10x3 (60lbs)
Skull crusher on incline.
10x3
Dips (chest variation) bonus superset with
12x3
assisted pull ups 12x3 (90 lbs)
Machine lateral rise
10-12x4 (110lbs)
Posterior delts cable cross overs
8x6 15lbs
Cable chest flies
8-12(30lbs)
Cable military press
8-12x3 (20 lbs)
Cable press (lower PEC focus)
8-10x3 (25 lbs)

I'm looking for substitutes for my sandwiches. What kind of fast snack meats should I get?

@Noctis141 how about a protein bar? they are fairly cheap and easy to carry

good training day push it

 

[Mobster]

What weight on skull crushers?

 

[Noctis141]

What weight on skull crushers?

60 bar bell. Honestly it was feeling pretty light. Could probably move up to 70

 

[stevesmi]

Just meal prep your food man and store them in containers. when you want to eat then heat them up and eat.

there is no healthy fast food!! the premise behind fast food was the save people time once in a while but starting in the 90's people started to eat nothing but fast food and junk. for evidence of this look up how many fast food restaurants there were in the 70s versus how many there are today it's a huge business and they use celebrities to push their junk food and it works

look at the other logs and the way guys are meal prepping their foods and I've done videos and I've written recipes on this stuff

it's not difficult to do and the most successful people in our industry do this

 

[Topps_Baseball88]

Just meal prep your food man and store them in containers. when you want to eat then heat them up and eat.

there is no healthy fast food!! the premise behind fast food was the save people time once in a while but starting in the 90's people started to eat nothing but fast food and junk. for evidence of this look up how many fast food restaurants there were in the 70s versus how many there are today it's a huge business and they use celebrities to push their junk food and it works

look at the other logs and the way guys are meal prepping their foods and I've done videos and I've written recipes on this stuff

it's not difficult to do and the most successful people in our industry do this

^ this 100% I just spent 2 hours doing that last night and now I don't have to worry about good for 3 days, it's all routine and the hardest part is committing and starting, once u do you will see u will feel guilty if u don't stay on track it helps better u in the long term.

 

[MONSTRO]

if you don't have time to meal prepped and you'll never make it
either hire someone or do it yourself
my girlfriend does my meal prep

 

[Vadim Fedorov]

you need to either find a girl or guy to do your meal prep or need to learn how to do it yourself

 

[2Thick]

there are no shortcuts to getting into great shape

 

[e2]

your body needs proper nutrition if you're putting in this type of workout

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

think about it this way after your workout and you eat a poor diet you're pretty much wasting your entire workout for nothing

 

[chesty]

you need to improve your diet that's the most important thing to bodybuilding

 

[ROIDDERS]

tell us what you're eating now and be honest about it

 

[ceo]

Bros avoid the process junk once you do that you'll feel better and have way better results anyway

 

[25homes]

Push split
Dumbbell incline press
10x3 (60lbs)
Skull crusher on incline.
10x3
Dips (chest variation) bonus superset with
12x3
assisted pull ups 12x3 (90 lbs)
Machine lateral rise
10-12x4 (110lbs)
Posterior delts cable cross overs
8x6 15lbs
Cable chest flies
8-12(30lbs)
Cable military press
8-12x3 (20 lbs)
Cable press (lower PEC focus)
8-10x3 (25 lbs)

nice workout here

 

[Tiger Salman Khan]

real food plays an important role.........

 

[Noctis141]

Squat ( full hip extension and pause at end of rep)
6-8x3 (215 lbs)
Bulgarian split squat (37.5 lbs each hand) superset into standing lunge
8x3
Leg press (450 lbs) superset with calve extensions on leg press.
16x3 (20 reps per set calves)
Machine calve raises (290 lbs)
16x3 (last five reps are slow pauses from being to end of rep)
Leg extensions machine
8x3 (115lbs)
Seated leg curl (185 lbs)
8-12x3

15 mins cardio on stationary bike

 

[Noctis141]

Well I've been keeping it clean, I cook full meals daily. Mostly chicken and rice but I mix it up with seasonings and put it into wraps but yesterday was a bit of a cheat day I had a girl come over and we drank a bit and had a few tacos. But I didn't go savage just one meal, and I was light on the drinking. Today I am having oats and rice with chicken but I'm thinking of making it into a curry styled meal. I'm pretty consistent with the diet. I had to be, even before I started my cycle. I was 270 lbs and mostly fat around January last year but I kept consistent cardio and worked out daily. Commitment is not an issue. I'll replace the processed meats in my diet aka the sandwiches and hotdogs. With more suitable snacks. I already replaced most of the bread in my diet with wraps. And ever since I started posting on here and watching my diet more meticulously I already noticed the difference in my cardio. I definitely had to adjust my work outs a little bit since I wasn't consuming as much calories but the foods I eat are dense with nutrition, aside from sandwiches and hotdogs. But it's coming along. I'll give an update with pics at the end of next week. Weight stats and what not. Last time I weighed myself I was 220.

 

[LevButlerov]

Squat ( full hip extension and pause at end of rep)
6-8x3 (215 lbs)
Bulgarian split squat (37.5 lbs each hand) superset into standing lunge
8x3
Leg press (450 lbs) superset with calve extensions on leg press.
16x3 (20 reps per set calves)
Machine calve raises (290 lbs)
16x3 (last five reps are slow pauses from being to end of rep)
Leg extensions machine
8x3 (115lbs)
Seated leg curl (185 lbs)
8-12x3

15 mins cardio on stationary bike

Well I've been keeping it clean, I cook full meals daily. Mostly chicken and rice but I mix it up with seasonings and put it into wraps but yesterday was a bit of a cheat day I had a girl come over and we drank a bit and had a few tacos. But I didn't go savage just one meal, and I was light on the drinking. Today I am having oats and rice with chicken but I'm thinking of making it into a curry styled meal. I'm pretty consistent with the diet. I had to be, even before I started my cycle. I was 270 lbs and mostly fat around January last year but I kept consistent cardio and worked out daily. Commitment is not an issue. I'll replace the processed meats in my diet aka the sandwiches and hotdogs. With more suitable snacks. I already replaced most of the bread in my diet with wraps. And ever since I started posting on here and watching my diet more meticulously I already noticed the difference in my cardio. I definitely had to adjust my work outs a little bit since I wasn't consuming as much calories but the foods I eat are dense with nutrition, aside from sandwiches and hotdogs. But it's coming along. I'll give an update with pics at the end of next week. Weight stats and what not. Last time I weighed myself I was 220.

@Noctis141 squats are going right i like the bulgarian style
and closing cardio and go up

on the diet would be great a few pics of the diet and meals

 

[ballin2504]

I’m with the guys, meal prep is the way to go to reach goals

 

[Noctis141]

I’m with the guys, meal prep is the way to go to reach goals

Yeah it makes sense. I could get that done. It definitely makes keeping track of micros way easier and less time consuming

 

[LevButlerov]

Yeah it makes sense. I could get that done. It definitely makes keeping track of micros way easier and less time consuming

@Noctis141 start there do some meal prep add some protein and do it, lets get more updates

 

[Masonic Bodybuilder]

A great snack when you are in a hurry are hard boiled eggs. Just do a dozen at a time so you always have some ready.