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Are the tortillas those carb smart ones with tons of fiber?
@RoidRage69 yes sirr!!
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That makes dieting easy. I need to start eating those again. Easy way to add fiber and eat tacos!!!
My thoughts exactly! Also prep time is cut by half since it’s already good to go out of the packet. Love rice but practicality helps. @RoidRage69
Food is looking great man. I typically just skip the tortilla all together and make a blow now. The carbs don't agree with me as much as they used to, lol.
The low calories can also make it really hard to get to sleep and stay asleep
, I’ve just started to hit that zone in my cut.
great update here04:25 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
Enjoyed today 
Totals for the day: 5463 calories, 386g protein, 730g carbs, 151g fiber, 205g fats, 12k steps
If anyone’s curious, a bit of a binge after two of those burritos included a handful of chocolate and roasted honey cashews
Back day tmrw will be crazy can’t wait
Totals for the day: 5463 calories, 386g protein, 730g carbs, 151g fiber, 205g fats, 12k steps
If anyone’s curious, a bit of a binge after two of those burritos included a handful of chocolate and roasted honey cashews
Back day tmrw will be crazy can’t wait
Sleep: 7h 40m
Morning fasted BW: 211.8
Didn't eat last nights dinner after burritos had that for breakfast
695 calories, 120g protein, 57g carbs, 13g fats
500g chicken breast
04 tortillas
Gonna head out soon for a killer back day session, definitely will do post workout cardio today.
Morning fasted BW: 211.8
Didn't eat last nights dinner after burritos had that for breakfast
695 calories, 120g protein, 57g carbs, 13g fats
500g chicken breast
04 tortillas
Gonna head out soon for a killer back day session, definitely will do post workout cardio today.
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Pre workout meal: 240 calories, 33g carbs, 16g protein
2 rice cakes
30g pbfit
10g honey
Probably need to add in an arm day, recently been too fatigued after back to do more than 4 sets for biceps.
Legs are leaning out nicely, yesterdays refeed added some more definition imo.
Thinking about increasing my Test & Primo doses lmk if that would be a good idea.
Back / Biceps
10 min incline treadmill warmup
10 reps bw wide grip pull ups
10 reps
Barbell Bent Row
12 reps 135 warmup
12 reps 185
10 reps 205
10 reps 205
10 reps 185
Seated cabel rows
10 reps 250
6 reps 250 (drop) 5 reps 200
9 reps 231
10 reps 209 (Slow)
6 reps 209 (slow)
Seated lateral pulldowns medium mag grip
10 reps 192
10 reps 192
6 reps 186 (drop) 4 reps 143
10 reps 170
20 reps 120 (pump set)
Hammer strength Iso low row (maximum squeeze on all reps)
12 reps 90
12 reps 90
12 reps 90
11 reps 90
Machine preacher curls
7 reps 70
10 reps 70
7 reps 70
7 reps 70 (drop) 6 reps 45
15 reps 40
Post workout cardio
10 min incline treadmill
2 rice cakes
30g pbfit
10g honey
Probably need to add in an arm day, recently been too fatigued after back to do more than 4 sets for biceps.
Legs are leaning out nicely, yesterdays refeed added some more definition imo.
Thinking about increasing my Test & Primo doses lmk if that would be a good idea.
Back / Biceps
10 min incline treadmill warmup
10 reps bw wide grip pull ups
10 reps
Barbell Bent Row
12 reps 135 warmup
12 reps 185
10 reps 205
10 reps 205
10 reps 185
Seated cabel rows
10 reps 250
6 reps 250 (drop) 5 reps 200
9 reps 231
10 reps 209 (Slow)
6 reps 209 (slow)
Seated lateral pulldowns medium mag grip
10 reps 192
10 reps 192
6 reps 186 (drop) 4 reps 143
10 reps 170
20 reps 120 (pump set)
Hammer strength Iso low row (maximum squeeze on all reps)
12 reps 90
12 reps 90
12 reps 90
11 reps 90
Machine preacher curls
7 reps 70
10 reps 70
7 reps 70
7 reps 70 (drop) 6 reps 45
15 reps 40
Post workout cardio
10 min incline treadmill
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Last edited:
Post workout meal: 432 calories, 60g protein, 40g carbs, 8g fats
300g egg whites
04 slices of extra lean ham
03 tortillas
Dinner: 486 calories, 106g protein, 4g fats
500g chicken breast
half zucchini
Totals for the day: 1852 calories, 306g protein, 145g carbs, 81g fiber, 30g fats (does not include fish oils) 7k steps
300g egg whites
04 slices of extra lean ham
03 tortillas
Dinner: 486 calories, 106g protein, 4g fats
500g chicken breast
half zucchini
Totals for the day: 1852 calories, 306g protein, 145g carbs, 81g fiber, 30g fats (does not include fish oils) 7k steps
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@Losiol legs are shredded you keep pumping it hard
i see you got lower carbs and higher protein
you feeling pumped?
amazing updates though THANK YOu keep sharing bro
@Npcclassicphysique champ my pleasure! Honestly pumps have been suffering recently but low carb weeks help me get more fat off quicker. The 700g carbs from last night barely restored my glycogen for today. Trying to carb cycle but need to find alternatives ways to implement more fiber if I’ll be adding in rice.
burrito looks really good
I might make that this weekend
I might make that this weekend
Nice job on the daily
APPROVED LOG
@MONSTRO I agree, I’ll see what I can find for next week!
Food looks great man. Nothing like a nice little breakfast burrito! Good job hitting that post workout cardio too.
Alright fellas, I better have an insane pump. About to go hit chest triceps delts. I ate today how I did for a maximum chest pump.
Consumed foods:
Meal 2: 714 calories,
500g chicken breast
50g bbq sauce
03 tortillas
Meal 3: 2600 calories,
170g bag of planters peanuts honey roasted
02 Krispy Kreme Boston cremes
85 g whole Kit Kat
01 quest cookie
01 quest protein bar
01 black rifle mocha
01 Reese’s stixx
Meal 4: 3500 calories,
02 burger crunch burritos
02 large fries
Consumed foods:
Meal 2: 714 calories,
500g chicken breast
50g bbq sauce
03 tortillas
Meal 3: 2600 calories,
170g bag of planters peanuts honey roasted
02 Krispy Kreme Boston cremes
85 g whole Kit Kat
01 quest cookie
01 quest protein bar
01 black rifle mocha
01 Reese’s stixx
Meal 4: 3500 calories,
02 burger crunch burritos
02 large fries
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food looks good
Last update for the day:
Been up since 4 am, days been long almost ditched training but got it done. Strength felt significantly down, pump wasn't amazing either.
Treadmill incline 10 min warmup
Chest / Triceps / Delts
Hammer strength super incline
3 reps 230 (drop) 5 reps 180
5 reps 180 (drop) 3 reps 150
5 reps 150 (drop) 4 reps 50
10 reps 90(slow)
10 reps 90(slow
Hammer strength incline
6 reps 150 (drop) 4 reps 50
10 reps 150
8 reps 150
10 reps 90
Cable flys
8 reps 43
10 reps 40
10 reps 40
10 reps 37
Peck deck
11 reps 190
8 reps 190 (drop) r reps 170
10 reps 170
10 reps 170
12 reps 130
Tricep vbar push down
10 reps 88
10 reps 82
12 reps 75
Tricep rope push down
12 reps 33
12 reps 27
12 reps 27
DB lateral standing raises
15 reps 30
15 reps 30
12 reps 30
12 reps 30
Arsenal strength delt raises
14 reps 60
14 reps 60
12 reps 50
10 reps 50
Totals for the day: 7336 calories, 419g protein, 997g carbs, 173g fiber, 308g fats, 15k steps
Back to diet grind, boring old chicken. Time to get under 10% bf. Legooo
Been up since 4 am, days been long almost ditched training but got it done. Strength felt significantly down, pump wasn't amazing either.
Treadmill incline 10 min warmup
Chest / Triceps / Delts
Hammer strength super incline
3 reps 230 (drop) 5 reps 180
5 reps 180 (drop) 3 reps 150
5 reps 150 (drop) 4 reps 50
10 reps 90(slow)
10 reps 90(slow
Hammer strength incline
6 reps 150 (drop) 4 reps 50
10 reps 150
8 reps 150
10 reps 90
Cable flys
8 reps 43
10 reps 40
10 reps 40
10 reps 37
Peck deck
11 reps 190
8 reps 190 (drop) r reps 170
10 reps 170
10 reps 170
12 reps 130
Tricep vbar push down
10 reps 88
10 reps 82
12 reps 75
Tricep rope push down
12 reps 33
12 reps 27
12 reps 27
DB lateral standing raises
15 reps 30
15 reps 30
12 reps 30
12 reps 30
Arsenal strength delt raises
14 reps 60
14 reps 60
12 reps 50
10 reps 50
Totals for the day: 7336 calories, 419g protein, 997g carbs, 173g fiber, 308g fats, 15k steps
Back to diet grind, boring old chicken. Time to get under 10% bf. Legooo
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@loinseben 419 gramds of protein you're a BEAST thats growth mode
keep this up you gonna be huge
thick power
update us more
Quads looking right my man
@Mobster It was a double smash burger in a crunch wrap, got a friend who do cooked it up on his food truck
@stevesmi I had no idea about the beets! Thanks!! I agree the sugar crash after was horrible....
Thanks bro!
I always used superbeets pre workout. Haven't used in a while but considering using it again.
https://www.amazon.com/gp/aw/d/B01E...&pd_rd_r=0dbe3a3d-ef1d-4e1b-916d-0781387776d1
@RoidRage69 Ordered!
I just made an order myself.
I cant believe how much you ate yesterday. I couldn't eat that much fat and carbs together. I have a rule that you cant have both in high amounts. Either one or the other.
How much fat did you gain and how much muscle?@RoidRage69 When I dirty bulked last year I ate like that for almost a few months in a row
@RoidRage69 way to much fat than I’d like to admit, I went from 180 lean to 200lbs, I’d say about 10 of that was actually muscle. I did a lot of cardio in that time as well as I was running almost daily.
Cardio is so boring for me I can't stand it, but I do alot of it so I can reach my goals, I find doing the thing I dislike the most forces me to adapt and become better.
nice update here
APPROVED LOG
Alright fellas will be dialed in till end of cycle.
Legs / Abs
10 min stairmaster lvl 8
Seated leg extensions (All reps were performed slowly and contracting as much as possible)
12 reps 240
12 reps 240
10 reps 240
09 reps 240
10 reps 210
Barbell squat
12 reps 135 warmup
12 reps 225 warmup
12 reps 315
12 reps 315
12 reps 315
12 reps 315
Leg press (Controlling ecentric)
12 reps 360
12 reps 450
12 reps 450
12 reps 450
Lying hamstring curls
12 reps 180
12 reps 180
10 reps 170
10 reps 150
Standing calve raises
14 reps 210
12 reps 210
11 reps 200
10 reps 190
Weighted ab crunches
15 reps 135
15 reps 135
Post workout meal: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
50 g bbq sauce
04 tortillas
01 Zuchini
Legs / Abs
10 min stairmaster lvl 8
Seated leg extensions (All reps were performed slowly and contracting as much as possible)
12 reps 240
12 reps 240
10 reps 240
09 reps 240
10 reps 210
Barbell squat
12 reps 135 warmup
12 reps 225 warmup
12 reps 315
12 reps 315
12 reps 315
12 reps 315
Leg press (Controlling ecentric)
12 reps 360
12 reps 450
12 reps 450
12 reps 450
Lying hamstring curls
12 reps 180
12 reps 180
10 reps 170
10 reps 150
Standing calve raises
14 reps 210
12 reps 210
11 reps 200
10 reps 190
Weighted ab crunches
15 reps 135
15 reps 135
Post workout meal: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
50 g bbq sauce
04 tortillas
01 Zuchini
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@chesty Will do! It should be arriving in a few hours, ill be able to see how it works during my back day tmrw.
Last entry for today:
Dinner: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
50 g bbq sauce
04 tortillas
01 Zucchini
Totals for the day: 2073 calories, 310g protein, 252g carbs, 185g fiber, 45g fats
Raising total carbs for the days following to minimum 250g, I wanna thrash some heavy weights this week.
Dinner: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
50 g bbq sauce
04 tortillas
01 Zucchini
Totals for the day: 2073 calories, 310g protein, 252g carbs, 185g fiber, 45g fats
Raising total carbs for the days following to minimum 250g, I wanna thrash some heavy weights this week.
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Impressive quads.
Thank you!
Once I started hitting them at least twice a week I saw major improvement.
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Good idea bro, no need for you to train on 4hrs sleep. Hope you can get some rest and feel better soon
That can definitely happen bro, rest is an important part of training.Thanks @Ori maybe its overtraining causing the lack of sleep
good workout
Phenomenal job
Sleep: 7h
Morning fasted bw: 216
Changing up the format a little, all meals are planned ahead won't be deviating from plan. Will make posts easier to read.
Pin day: 300mg Test e & 200mg Primo
Back is a little tweaked from squatting the day before won't be doing barbell bent rows or deadlifts today to avoid further injury.
Pre workout:
Super beats 2 servings
Hostility bloodshot non stim pre
Aminos
Meal 1: 520 calories, 57g protein, 94g carbs, 64g fiber, 13g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
Meal 2: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
.5 zucchini
meal 3: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
.5 zucchini
Totals for the day: 2100 calories, 311g protein, 270g carbs, 45g fats
Morning fasted bw: 216
Changing up the format a little, all meals are planned ahead won't be deviating from plan. Will make posts easier to read.
Pin day: 300mg Test e & 200mg Primo
Back is a little tweaked from squatting the day before won't be doing barbell bent rows or deadlifts today to avoid further injury.
Pre workout:
Super beats 2 servings
Hostility bloodshot non stim pre
Aminos
Meal 1: 520 calories, 57g protein, 94g carbs, 64g fiber, 13g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
Meal 2: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
.5 zucchini
meal 3: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
.5 zucchini
Totals for the day: 2100 calories, 311g protein, 270g carbs, 45g fats
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I’m really curious what you think of the super beets, definitely let us know how it goes
Holy smokes, one of my better workouts in the last few weeks.
Super beets really did its thing although also I feel the upped intake in carbs had a big role as well to the “pump”
Back/Biceps
10 min incline treadmill
10 Wide grip bw pull-ups
10 Wide grip bw pull ups
Barbell bent row supinated grip
12 (135) warm up
12 (185)
12 (185)
10 (185)
09 (185)
08 (185)
Seated cable rows mag grip narrow
10 (231)
06 (231) drop 6 (165)
10 (200) drop 2 (165)
11 (187)
Seated lateral pull downs mag medium wide grip
10 (191)
6 (191) drop 6 (143)
6 (187) 4 (143)
09 (165)
10 (143)
Chest supported t bar row
10 (50)
10 (50)
11 (50)
Hammer strength iso low lateral row
09 (230)
12 (180)
12 (180)
Machine preacher curls
10 (70)
10 (70)
08 (70)
08 (70) drop 10 (45)
Db shrugs (Had to cut them short forearm pump was debilitating)
07 (65)
Db alternating bicep curls
08 (30)
08 (30)
08 (30)
Super beets really did its thing although also I feel the upped intake in carbs had a big role as well to the “pump”
Back/Biceps
10 min incline treadmill
10 Wide grip bw pull-ups
10 Wide grip bw pull ups
Barbell bent row supinated grip
12 (135) warm up
12 (185)
12 (185)
10 (185)
09 (185)
08 (185)
Seated cable rows mag grip narrow
10 (231)
06 (231) drop 6 (165)
10 (200) drop 2 (165)
11 (187)
Seated lateral pull downs mag medium wide grip
10 (191)
6 (191) drop 6 (143)
6 (187) 4 (143)
09 (165)
10 (143)
Chest supported t bar row
10 (50)
10 (50)
11 (50)
Hammer strength iso low lateral row
09 (230)
12 (180)
12 (180)
Machine preacher curls
10 (70)
10 (70)
08 (70)
08 (70) drop 10 (45)
Db shrugs (Had to cut them short forearm pump was debilitating)
07 (65)
Db alternating bicep curls
08 (30)
08 (30)
08 (30)
Keep it coming love following it!
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Awesome work bro
Great to here the superbeets worked well, I’m going to give that a try, there is a supermarket not far from me that has an equivalent product.
Sleep: 7h
Morning fasted bw: 212.4
Was called in to work early today will use today as my second rest of the week
Meal 1: 520 calories, 57g protein, 94g carbs, 64g fiber, 13g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
Meal 2: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
meal 3: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
03 tortillas
50g bbq sauce
Totals for the day: 2050 calories, 311g protein, 270g carbs, 45g fats
Morning fasted bw: 212.4
Was called in to work early today will use today as my second rest of the week
Meal 1: 520 calories, 57g protein, 94g carbs, 64g fiber, 13g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
Meal 2: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
meal 3: 788 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
03 tortillas
50g bbq sauce
Totals for the day: 2050 calories, 311g protein, 270g carbs, 45g fats
APPROVED LOG
yes beets will increase pumps like crazy.
@ROIDDERS your right it’s really minimal now I need to find an efficient way to prep them early
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