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How many burgers and fries did u order?
So far had three sub style sandwiches and some some chocolate nothing too crazy tbh, I mainly wanted some bread to fill me out quick
Do u find that bread works best for u?
Yes it literally gets absorbed straight into the muscle it’s kinda wild, second best carb source would be rice but it takes about a day to actually see a difference when bread it’ll show in fullness in a few hours
@Losiol big gym day and a big refeed, should have posted some refeed foods man
I lied, did a refeedback on plan tmrw
pump tmrw is gonna be insane. Will take pump pics
@Losiol awesome work right here!
Sleep: 7h
Morning fasted bw: 226
Very good workout. Cardio is becoming like second nature.
Chest Triceps Delts
Flat DB bench
09 (100)
09 (100)
06 (100)
07 (90)
Nautilus converging chest press
10 (180)
08 (180)
08 (180)
06 (180)
Smith incline bench
05 (225)
07 (185)
06 (185)
06 (185)
Chest flys high to low
12 (47) x4
Jay cutler rear flys cables
12 (55) x4
DB lateral raises
12 (30) x4
Barbell seated shoulder press
06 (135) x3
Tricep vbar push down
12 (77) x4
20 min pw cardio stairs lvl 6
30 min pw cardio incline treadmill
Morning fasted bw: 226
Very good workout. Cardio is becoming like second nature.
Chest Triceps Delts
Flat DB bench
09 (100)
09 (100)
06 (100)
07 (90)
Nautilus converging chest press
10 (180)
08 (180)
08 (180)
06 (180)
Smith incline bench
05 (225)
07 (185)
06 (185)
06 (185)
Chest flys high to low
12 (47) x4
Jay cutler rear flys cables
12 (55) x4
DB lateral raises
12 (30) x4
Barbell seated shoulder press
06 (135) x3
Tricep vbar push down
12 (77) x4
20 min pw cardio stairs lvl 6
30 min pw cardio incline treadmill
Attachments
Killing it!
Great physique brother. Definitely inspirational
Sleep: 8h
Morning fasted bw: 226.6
Gotta love the freaky look lol. Increased carbs by 100g to help support tmrws leg day
Calories today 2500, 300g protein, 300g carbs, 30g fats
Back Biceps
Barbell bent rows
12 (135)
11 (185)
08 (185)
08 (185)
06 (185)
Seated cable rows - medium mag grip
12 (187)
10 (187)
10 (187)
08 (187)
Lat pull downs - mag medium grip
12 (187)
10 (187)
08 (187)
10 (165)
Cable pull overs
12 (49) x4
Tbar chest supported rows
10 (115) x3
Machine preacher curls
12 (90)
12 (90)
12 (70)
12 (70)
DB incline curls
12 (25) x4
DB lateral raises
12 (25)
10 (30)
10 (25)
DB front raises
10 (20) x3
20 min pw cardio stairs lvl 6
Morning fasted bw: 226.6
Gotta love the freaky look lol. Increased carbs by 100g to help support tmrws leg day
Calories today 2500, 300g protein, 300g carbs, 30g fats
Back Biceps
Barbell bent rows
12 (135)
11 (185)
08 (185)
08 (185)
06 (185)
Seated cable rows - medium mag grip
12 (187)
10 (187)
10 (187)
08 (187)
Lat pull downs - mag medium grip
12 (187)
10 (187)
08 (187)
10 (165)
Cable pull overs
12 (49) x4
Tbar chest supported rows
10 (115) x3
Machine preacher curls
12 (90)
12 (90)
12 (70)
12 (70)
DB incline curls
12 (25) x4
DB lateral raises
12 (25)
10 (30)
10 (25)
DB front raises
10 (20) x3
20 min pw cardio stairs lvl 6
Looking great man. You are crushing your workouts too.
Yeah averaging 4k calories burned the last two weeks it’s wild, after my 10 days off my metabolism sky rocketed.
I am looking forward to getting out of deficit for the weekend. Going to my daughters tomorrow through Monday. Going to have cheese flavored doritos dipped in Bitchin' Sauce which is almond based. They sell at Costco. Its awesome!!!Sleep: 8h
Morning fasted bw: 226.6
Gotta love the freaky look lol. Increased carbs by 100g to help support tmrws leg day
Calories today 2500, 300g protein, 300g carbs, 30g fats
Back Biceps
Barbell bent rows
12 (135)
11 (185)
08 (185)
08 (185)
06 (185)
Seated cable rows - medium mag grip
12 (187)
10 (187)
10 (187)
08 (187)
Lat pull downs - mag medium grip
12 (187)
10 (187)
08 (187)
10 (165)
Cable pull overs
12 (49) x4
Tbar chest supported rows
10 (115) x3
Machine preacher curls
12 (90)
12 (90)
12 (70)
12 (70)
DB incline curls
12 (25) x4
DB lateral raises
12 (25)
10 (30)
10 (25)
DB front raises
10 (20) x3
20 min pw cardio stairs lvl 6
So your in a roughly 2000 daily deficit?
that does sound good
what I found works really well is about a week and half in a heavy deficit than one day just below base calories. Keeps my cortisol relatively low and my fatigue way down. What made me fall off was the lack of sleep when dieting and this so far is working great.
I’d say so roughly, probably sometime in the next two weeks I’m going to have to increase the calories but for now it’s full steam ahead. Trying to capitalize on the crazy fat loss while my cravings are decently low.
Take advantage of the tren holding onto your muscle in huge deficit.
I'm a big fan of this style of training it shows that you are legitimate
Ofc brother, in tren we trust
Key for back growth!
Incredible transformation my friend!!!
Happening in real-time. Losing about 2 lbs per week. Will start adding back in fasted morning cardio next week as I add anavar and tbol for the final push. I just hope I don't get all bloated from the anavar.I’m waiting for yours broski!
Patiently waiting brother! I wish I could do fasted cardio maybe I should invest and get a treadmill for the house
I've been prioritizing sleep over cardio the last 2 months. I feel it was the right move. I sleep 1-2 hours and get up in middle of night and eat a bar and shake and stay awake 90 min and then go back tk bed for another 1-2 hours and repeat again after the wife leaves for work at 6 am. I get my best sleep at that time.Patiently waiting brother! I wish I could do fasted cardio maybe I should invest and get a treadmill for the house
I still do cardio 3 times per week 30 min post workout so at least it's there.
Sleep definitely over cardio, I have the same issue go to bed 10-11pm and up around 2-3am I’ll eat breakfast have a coffee and than fall back asleep until 7 ishI've been prioritizing sleep over cardio the last 2 months. I feel it was the right move. I sleep 1-2 hours and get up in middle of night and eat a bar and shake and stay awake 90 min and then go back tk bed for another 1-2 hours and repeat again after the wife leaves for work at 6 am. I get my best sleep at that time.
I still do cardio 3 times per week 30 min post workout so at least it's there.
fucking blows but that’s life getting shredded in a nutshell Xd
Let's call it what it is a sugar filled benderI lied, did a refeed
I figure embrace the 20 min pain vs the 60min of boring incline treadmill
Sleep: 7h
Morning fasted bw: 225.6
Incredible leg day giving the low amount of food I’m consuming now.
Also another RCS TD, very fast and reliable highly recommend
Legs / Cardio
10min incline treadmill warmup
Seated leg extensions - 1 sec hold on top
15 (120)
15 (150)
12 (200)
12 (240)
11 (240)
09 (240)
10 (240) drop 08 (200)
Belt squats - slow negatives
15 (270)
15 (360)
12 (360)
10 (360)
08 (450)
10 (360)
Leg press
14 (360)
12 (360)
12 (360)
10 (450)
Seated calve raises
15 (90)
12 (90)
12 (90)
10 (90)
Barbell RDL
14 (135)
10 (225)
Lying leg curls
10 (180)
10 (180)
20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Morning fasted bw: 225.6
Incredible leg day giving the low amount of food I’m consuming now.
Also another RCS TD, very fast and reliable highly recommend
Legs / Cardio
10min incline treadmill warmup
Seated leg extensions - 1 sec hold on top
15 (120)
15 (150)
12 (200)
12 (240)
11 (240)
09 (240)
10 (240) drop 08 (200)
Belt squats - slow negatives
15 (270)
15 (360)
12 (360)
10 (360)
08 (450)
10 (360)
Leg press
14 (360)
12 (360)
12 (360)
10 (450)
Seated calve raises
15 (90)
12 (90)
12 (90)
10 (90)
Barbell RDL
14 (135)
10 (225)
Lying leg curls
10 (180)
10 (180)
20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Attachments
@Losiol Numbers are awesome....solid work........Sleep: 7h
Morning fasted bw: 225.6
Incredible leg day giving the low amount of food I’m consuming now.
Also another RCS TD, very fast and reliable highly recommend
Legs / Cardio
10min incline treadmill warmup
Seated leg extensions - 1 sec hold on top
15 (120)
15 (150)
12 (200)
12 (240)
11 (240)
09 (240)
10 (240) drop 08 (200)
Belt squats - slow negatives
15 (270)
15 (360)
12 (360)
10 (360)
08 (450)
10 (360)
Leg press
14 (360)
12 (360)
12 (360)
10 (450)
Seated calve raises
15 (90)
12 (90)
12 (90)
10 (90)
Barbell RDL
14 (135)
10 (225)
Lying leg curls
10 (180)
10 (180)
20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Looking good bro!!!
Thanks bro!!!!
@Losiol Looking great bro!
It's been a long time since I've seen my resting HR in the 60's. Mine always go up j in to the 70's on cycle.
This is actually quite high for me, I’m surprised that it’s not going down as it usually does when I get leaner. Normally I would average in the low 50’s
You're young and in good shape.
LevButlerov
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@Losiol good rest daySleep: 7h
Morning fasted bw: 225
Sunday rest day yall! Hit a body weight low, haven’t been 225 in a hot minute. Keeping carbs low today around 150g.
Back on Monday to destroy chest n shoulders
waiting for you to push back this week
Sleep: 7h
Morning fasted bw: 225
All movements were performed with emphasizing a slow negative. Gnarly pump today definitely body is well rested!
Morning check in also
Chest Triceps Delts
20 min incline tread mil cardio pre workout
Flat DB bench
10 (100)
09 (100)
08 (100)
07 (90)
Smith incline bench
10 (225)
08 (225)
06 (225)
08 (185)
Nautilus converging chest press
12 (180)
10 (180)
10 (180)
07 (180)
Cable flys - low to high
12 (47)x3
10 (42)
Cable flys - high to low
10 (50) x2
DB lateral raises
12 (30) drop 10 (20) x4
DB front raises
10 (20) x3
Tricep vbar push down
15 (77)
12 (77) x3
20 min stairs pw workout cardio lvl 8
10 min incline treadmill pw cardio
Morning fasted bw: 225
All movements were performed with emphasizing a slow negative. Gnarly pump today definitely body is well rested!
Morning check in also
Chest Triceps Delts
20 min incline tread mil cardio pre workout
Flat DB bench
10 (100)
09 (100)
08 (100)
07 (90)
Smith incline bench
10 (225)
08 (225)
06 (225)
08 (185)
Nautilus converging chest press
12 (180)
10 (180)
10 (180)
07 (180)
Cable flys - low to high
12 (47)x3
10 (42)
Cable flys - high to low
10 (50) x2
DB lateral raises
12 (30) drop 10 (20) x4
DB front raises
10 (20) x3
Tricep vbar push down
15 (77)
12 (77) x3
20 min stairs pw workout cardio lvl 8
10 min incline treadmill pw cardio
Attachments
LevButlerov
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you look good @Losiol i see you getting more tight upSleep: 7h
Morning fasted bw: 225
All movements were performed with emphasizing a slow negative. Gnarly pump today definitely body is well rested!
Morning check in also
Chest Triceps Delts
20 min incline tread mil cardio pre workout
Flat DB bench
10 (100)
09 (100)
08 (100)
07 (90)
Smith incline bench
10 (225)
08 (225)
06 (225)
08 (185)
Nautilus converging chest press
12 (180)
10 (180)
10 (180)
07 (180)
Cable flys - low to high
12 (47)x3
10 (42)
Cable flys - high to low
10 (50) x2
DB lateral raises
12 (30) drop 10 (20) x4
DB front raises
10 (20) x3
Tricep vbar push down
15 (77)
12 (77) x3
20 min stairs pw workout cardio lvl 8
10 min incline treadmill pw cardio
and cardio UP TOP bro
Thanks bros, trying to stay leaner now until show time.
LevButlerov
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you're looking good as a base, tight
Happy to shed some light on different styles of training
Sleep: 7h but trash
Morning fasted bw: 223.8
Not gonna lie little depleted today but got her done!
Back Biceps
10 min incline treadmill warm up
Barbell bent rows
12 (135)
10 (135)
12 (185)
10 (185)
07 (185)
09 (135)
Seated cable rows - mag grip medium
10 (187)
10 (187)
08 (187)
07 (187)
Lat pull down - mag grip narrow
12 (187)
10 (187)
10 (175)
08 (165)
Nautilus low row
12 (160) x4
Tbar chest supported row
12 (90)
12 (115)
10 (115)
DB incline curls
12 (35) x3
Machine preacher curls
12 (90) x2
12 (70)
20 min pw cardio stairs lvl 6
Morning fasted bw: 223.8
Not gonna lie little depleted today but got her done!
Back Biceps
10 min incline treadmill warm up
Barbell bent rows
12 (135)
10 (135)
12 (185)
10 (185)
07 (185)
09 (135)
Seated cable rows - mag grip medium
10 (187)
10 (187)
08 (187)
07 (187)
Lat pull down - mag grip narrow
12 (187)
10 (187)
10 (175)
08 (165)
Nautilus low row
12 (160) x4
Tbar chest supported row
12 (90)
12 (115)
10 (115)
DB incline curls
12 (35) x3
Machine preacher curls
12 (90) x2
12 (70)
20 min pw cardio stairs lvl 6
I'm never going to catch up to u now.
Brother you will I’m counting on you !I'm never going to catch up to u now.
U going to be cutting all the way to the show now correct?
Shows in April more or less. Right now I want to get into a comfortable spot where I can be about 10 weeks out and sit there until it’s time to go. Also want to let my body recover a little before I totally wack it with orals
D u have a small idea of what your cycle will look like for the show?Shows in April more or less. Right now I want to get into a comfortable spot where I can be about 10 weeks out and sit there until it’s time to go. Also want to let my body recover a little before I totally wack it with orals
nice finish to the workout with some hardcore cardio
good job gaining a rest on Sunday you earned it
bro nice one to start the week off upper body hit
Test
Tren
Wintrol
Mast
But that’s just ball parking haven’t done any research about prepping for a show
LevButlerov
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thats a perfect show cycle, I would add clenbuterol 2/2 light dose 20-40mcg @LosiolTest
Tren
Wintrol
Mast
But that’s just ball parking haven’t done any research about prepping for a show
Thank you !thats a perfect show cycle, I would add clenbuterol 2/2 light dose 20-40mcg @Losiol
@Losiol solid work right here!Sleep: 7h
Morning fasted bw: 225
All movements were performed with emphasizing a slow negative. Gnarly pump today definitely body is well rested!
Morning check in also
Chest Triceps Delts
20 min incline tread mil cardio pre workout
Flat DB bench
10 (100)
09 (100)
08 (100)
07 (90)
Smith incline bench
10 (225)
08 (225)
06 (225)
08 (185)
Nautilus converging chest press
12 (180)
10 (180)
10 (180)
07 (180)
Cable flys - low to high
12 (47)x3
10 (42)
Cable flys - high to low
10 (50) x2
DB lateral raises
12 (30) drop 10 (20) x4
DB front raises
10 (20) x3
Tricep vbar push down
15 (77)
12 (77) x3
20 min stairs pw workout cardio lvl 8
10 min incline treadmill pw cardio
Way to get it in man
Sleep: 7h
Morning fasted bw: 222.6
Legs Abs
20 min pre workout cardio incline treadmill
Seated leg extensions
15 (150)
15 (150)
12 (240)
09 (240)
08 (240)
Belt squats
15 (270)
15 (360)
12 (360)
10 (360)
10 (360)
10 (360)
Seated calve raises
12 (115) x4
Leg press
14 (360)
12 (360)
12 (360)
12 (360)
Barbell RDL
12 (135)
10 (135)
Single leg curls
12 (50) x3
Bunch of Ab stuff
20 min pw cardio stairs lvl 6
Morning fasted bw: 222.6
Legs Abs
20 min pre workout cardio incline treadmill
Seated leg extensions
15 (150)
15 (150)
12 (240)
09 (240)
08 (240)
Belt squats
15 (270)
15 (360)
12 (360)
10 (360)
10 (360)
10 (360)
Seated calve raises
12 (115) x4
Leg press
14 (360)
12 (360)
12 (360)
12 (360)
Barbell RDL
12 (135)
10 (135)
Single leg curls
12 (50) x3
Bunch of Ab stuff
20 min pw cardio stairs lvl 6
Attachments
15 lbs separate us.
That’s wild, probably after my refeed on Friday we’ll be much closer
Do u already have your food picked out? You going to eat what you crave the most?That’s wild, probably after my refeed on Friday we’ll be much closer
Surprisingly after increasing my semaglutide dose to 1.5mg they are so minimal to where I’d rather just eat just two extra normal meals rather than some junk. The two cardio sessions also do allow me to be quite flexible with what I eat so lately have been eating 2700 cals and still loosing fat.
Im talking about on your refeed days? Don't u normally go about 5000 cals on those days?
Yea I usually do but I noticed I get the same or better effect if I actually don’t binge lol binging tends to last also more than a day Xd
Oh ok. Surprised u can gain that much weight on so few extra cals.
I mean it’ll be kind of a first this Friday I’m experimenting at the moment to see how much I can fill out without any overspilling. Im thinking eggs and rice as my extra meals keep chicken protein a little lower than usual.
@Losiol strong legs, strong pump I can see you tight in the pics manSleep: 7h
Morning fasted bw: 222.6
Legs Abs
20 min pre workout cardio incline treadmill
Seated leg extensions
15 (150)
15 (150)
12 (240)
09 (240)
08 (240)
Belt squats
15 (270)
15 (360)
12 (360)
10 (360)
10 (360)
10 (360)
Seated calve raises
12 (115) x4
Leg press
14 (360)
12 (360)
12 (360)
12 (360)
Barbell RDL
12 (135)
10 (135)
Single leg curls
12 (50) x3
Bunch of Ab stuff
20 min pw cardio stairs lvl 6
volume high
thank you brother, still long way to go but drive is there!@Losiol strong legs, strong pump I can see you tight in the pics man
Sleep: 7h
Morning fasted bw: 224
Starting refeed today, felt very depleted during my workout. Strength was fine but could barely get a pump.
Did a few lat pull-down just to see how back was looking probably the most fat I have still is on my back so starting tmrw will do a few low carb days to get depleted once more and target another fat loss run.
Chest Triceps Delts
Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)
Smith incline bench
09 (225)
07 (225)
10 (185)
07 (185)
HS incline press
10 (140) x3
12 (90)
Pec Deck
12 (170) x2
10 (200)
DB lateral raises
12 (30)
12 (25)
10 (25)
DB front raises
10 (20) x2
Tricep vbar push down
12 (77) x4
Single arm Tricep push down
12 (30) x4
No cardio
Morning fasted bw: 224
Starting refeed today, felt very depleted during my workout. Strength was fine but could barely get a pump.
Did a few lat pull-down just to see how back was looking
probably the most fat I have still is on my back so starting tmrw will do a few low carb days to get depleted once more and target another fat loss run. Chest Triceps Delts
Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)
Smith incline bench
09 (225)
07 (225)
10 (185)
07 (185)
HS incline press
10 (140) x3
12 (90)
Pec Deck
12 (170) x2
10 (200)
DB lateral raises
12 (30)
12 (25)
10 (25)
DB front raises
10 (20) x2
Tricep vbar push down
12 (77) x4
Single arm Tricep push down
12 (30) x4
No cardio
Attachments
Is that Red Hot sauce you got mixed in with the rice and chicken?
It’s actually Raos marinara sauce, that’s my sauce for this rotation lol bbq has gotten a bit old
That sounds delicious. Now it just needs cheese melted on top.It’s actually Raos marinara sauce, that’s my sauce for this rotation lol bbq has gotten a bit old
That does sound good, maybe some fat free cheese next time hahaha.That sounds delicious. Now it just needs cheese melted on top.
What’s been working for me very well is lean ground beef with marinara sauce doesn’t feel like your dieting at all.
I've been doing the sloppy Joe mix with tomato paste. Feels like a treat and fills me up so fast.
Basically what I’m doing! I wrap them sometimes in the low carb tortillas hits just right
How do u cook your eggs with rice? Are u doing a fried rice? I’m figuring how can I make fried rice with Egg. I’ve never been good at adding egg to fried rice!! Never turns out good.
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