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Monday 30th December 2024
Food
Breakfast
50g porridge, blueberries, 4 eggs
Smoothie:
1 Handful kale, 1/2 lemon and lime zest and juice, 1 cup frozen blueberries, ginger,teaspoon chia seeds.
Meal 1
1 cup basmatti rice, 200-250g chicken breast
250g greek yoghurt, 2 teaspoon chia seeds, 1 teaspoon flaxseed, 15g walnuts,blueberries
Meal 2
1 cup of basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast and 30g pistachios
Gym - shoulders
Set.Reps@weight/pin stack
Db lat raise
[email protected] [email protected] [email protected] [email protected]
Cable lat raise
1.13@2 2.14@2 3.12@2 4.13@2
Db shoulder press
1.21@20 2.16@25 [email protected] [email protected] [email protected]
Reverse cable fly
1.25@1 2.22@1 3.17@1 4.14@1
Db shrug
1.15@30 2.14@30 3.15@30
Cable crunch
1.20@10 2.16@10 3.18@10
Cardio, treadmill, incline 2, speed 6 kmph, 40minutes.
Food
Breakfast
50g porridge, blueberries, 4 eggs
Smoothie:
1 Handful kale, 1/2 lemon and lime zest and juice, 1 cup frozen blueberries, ginger,teaspoon chia seeds.
Meal 1
1 cup basmatti rice, 200-250g chicken breast
250g greek yoghurt, 2 teaspoon chia seeds, 1 teaspoon flaxseed, 15g walnuts,blueberries
Meal 2
1 cup of basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast and 30g pistachios
Gym - shoulders
Set.Reps@weight/pin stack
Db lat raise
[email protected] [email protected] [email protected] [email protected]
Cable lat raise
1.13@2 2.14@2 3.12@2 4.13@2
Db shoulder press
1.21@20 2.16@25 [email protected] [email protected] [email protected]
Reverse cable fly
1.25@1 2.22@1 3.17@1 4.14@1
Db shrug
1.15@30 2.14@30 3.15@30
Cable crunch
1.20@10 2.16@10 3.18@10
Cardio, treadmill, incline 2, speed 6 kmph, 40minutes.
Definitely add what you want to the cycle and test it out yourself.
Everybody will be a little different what they like and what they don't like.
Everybody will be a little different what they like and what they don't like.
bro i react good to TREN.
and lots of it. why don't you man up and do it too !
and lots of it. why don't you man up and do it too !
Tuesday 31st December 2024
Food
Breakfast
50g porridge, blueberries, 4 eggs
Smoothie
Handful kale, 1/2 lemon and lime zest and juice, teaspoon chia seeds, ginger, 1 cup frozen blueberries
Meal 1
1 cup basmatti rice, 200-250g chicken breast, 1 handful baby spinach raw
20g walnuts, 300g yoghurt, blueberries, 2teaspoon chia seeds, 1 teaspoon flaxseed
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 300-350g beef medallion steak, Steve's quac.
20mg nolvadex, same yesterday just forgot to mention.
Gym - arms
Set.Reps@weight/pin stack
Cable rope pushdown
1.15@8 2.13@8 3.14@7 4.16@6
Cable skullcrushers
1.14@10 2.12@12 3.9@13 4.8@14
Overhead rope extension
1.10@6 2.13@5 3.14@4
Single arm Cable extension
1.18@1 2.17@1 3.14@2 4.12@2
Ez bar curl
1.20@25 2.16@30 3.12@30 4.10@30
Spider curls db
1.14@10 2.13@10 3.12@10 4.14@10
Hammer curl db
[email protected] [email protected] [email protected] 4.11@15
Preacher db
1.14@10 2.15@10 3.18@10 4.16@10
Leg raises on dip bar
1.18 2.18 3.17
Cardio, 20mins of intervals. Post workout, bite me.
Food
Breakfast
50g porridge, blueberries, 4 eggs
Smoothie
Handful kale, 1/2 lemon and lime zest and juice, teaspoon chia seeds, ginger, 1 cup frozen blueberries
Meal 1
1 cup basmatti rice, 200-250g chicken breast, 1 handful baby spinach raw
20g walnuts, 300g yoghurt, blueberries, 2teaspoon chia seeds, 1 teaspoon flaxseed
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 300-350g beef medallion steak, Steve's quac.
20mg nolvadex, same yesterday just forgot to mention.
Gym - arms
Set.Reps@weight/pin stack
Cable rope pushdown
1.15@8 2.13@8 3.14@7 4.16@6
Cable skullcrushers
1.14@10 2.12@12 3.9@13 4.8@14
Overhead rope extension
1.10@6 2.13@5 3.14@4
Single arm Cable extension
1.18@1 2.17@1 3.14@2 4.12@2
Ez bar curl
1.20@25 2.16@30 3.12@30 4.10@30
Spider curls db
1.14@10 2.13@10 3.12@10 4.14@10
Hammer curl db
[email protected] [email protected] [email protected] 4.11@15
Preacher db
1.14@10 2.15@10 3.18@10 4.16@10
Leg raises on dip bar
1.18 2.18 3.17
Cardio, 20mins of intervals. Post workout, bite me.
I would definitely run some proviron with the test and see how you respond.
Yeah was thinking the next cycle I'll try is staying at 200mg/wk test(e)300 and then running proviron from the start at 25mg/day and then using anavar as a finisher at 25mg/day for 4-6weeks.
Since it'll only be my second cycle I'd rather be more conservative, momma raised a bitch.
I'm sleeping good now bro lol
big time on the diet bro i like the guac play but was the avocado good?
gym ez bar get the volume up
Honestly it was harder then I'd like to admit to potion control it and not go for seconds.big time on the diet bro i like the guac play but was the avocado good?
gym ez bar get the volume up
I tried unfortunately my noodle arms caved on the 5kg increase
you're not the only one to overeat bro lol so dont worryHonestly it was harder then I'd like to admit to potion control it and not go for seconds.
I tried unfortunately my noodle arms caved on the 5kg increase
get back on the horse and try again @onebaldwonder
Wednesday 1st January 2025
Food
Breakfast
50g porridge, blueberries, 4 boiled eggs, quac
Kale and spinach smoothie:
Handful kale and spinach, 1 cup frozen blueberries, ginger, 1/2 lemon juice.
Meal 1
1 cup basmatti rice, 200-250g chicken
300g yoghurt, blueberries, 1 teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast, quac
Today was the first day where I was struggling with hunger, hence the added fats in Meal 3. Will have to start adding veg to bulk out meals.
Gym - back
Set.Reps@Weight/pin stack
Lat pulldown
1.14@8 2.13@8 3.14@8 4.11@8
Underhand lat pulldown
1.13@6 2.16@6 3.14@6 4.12@6
Bb row
1.14@60 2.13@60 3.13@60 4.11@60
Cable vbar row
1.16@14 2.13@14 3.13@12 4.12@12
Cable pullovers
1.12@6 2.12@7 3.12@7
Cable crunch seated
1.14@10 2.13@10 3.14@10
Treadmill, 30mins, 6.5 kmph, incline 4
Struggled feeling lats on pulldowns, had to really lighten the weight and squeeze otherwise I felt it more in my shoulders.
Overall quite disappointed, felt weak and muscles fatigued without much connection. Hand kept cramping like a mother trucker hand to go thumbless to try and negate that
Food
Breakfast
50g porridge, blueberries, 4 boiled eggs, quac
Kale and spinach smoothie:
Handful kale and spinach, 1 cup frozen blueberries, ginger, 1/2 lemon juice.
Meal 1
1 cup basmatti rice, 200-250g chicken
300g yoghurt, blueberries, 1 teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast, quac
Today was the first day where I was struggling with hunger, hence the added fats in Meal 3. Will have to start adding veg to bulk out meals.
Gym - back
Set.Reps@Weight/pin stack
Lat pulldown
1.14@8 2.13@8 3.14@8 4.11@8
Underhand lat pulldown
1.13@6 2.16@6 3.14@6 4.12@6
Bb row
1.14@60 2.13@60 3.13@60 4.11@60
Cable vbar row
1.16@14 2.13@14 3.13@12 4.12@12
Cable pullovers
1.12@6 2.12@7 3.12@7
Cable crunch seated
1.14@10 2.13@10 3.14@10
Treadmill, 30mins, 6.5 kmph, incline 4
Struggled feeling lats on pulldowns, had to really lighten the weight and squeeze otherwise I felt it more in my shoulders.
Overall quite disappointed, felt weak and muscles fatigued without much connection. Hand kept cramping like a mother trucker hand to go thumbless to try and negate that
Looks like the guys got ya covered but you definitely have a good physique brother
LevButlerov
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lat pull downs can be hard, put push it hard and you'll get there. The cramping you need to add asap electrolytes and taurine.
Did you get the n2guard?
@onebaldwonder numbers looks amazing bro.........
Thursday 2nd January 2025
Food
Breakfast
50g porridge, blueberries, 1teaspoon manuka honey, 5 eggs and quac
Smoothie:
Handful spinach&kale, ginger, 1 cup frozen blueberries,1/2 cup pineapple, 1/2 lemon&lime zest&juice
Meal 1
1cup basmatti rice, 200-250g chicken
300g yoghurt,blueberries, teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken
Meal 3
2 small sweet potato's, 200-250g beef meatballs. Various veg
100g yoghurt, 1 apple, 5g walnut
Gym - chest
Set.Reps@Weight/pin stack
Flat db press
1.17@25 2.15@30 3.13@30 4.11@30
Incline fly cable
1.12@4 2.14@3 3.12@3 4.13@3
Seated cable fly
1.15@3 2.14@3 3.14@3 4.13@3
Incline db press
1.11@30 2.9@30 3.12@25 4.14@25
Chest dips
1.10 2.6
Ab wheel kneeling
1.11 2.10 3.8
Treadmil 30 mins, incline 7, 6kmph
20mg nolvadex
Food
Breakfast
50g porridge, blueberries, 1teaspoon manuka honey, 5 eggs and quac
Smoothie:
Handful spinach&kale, ginger, 1 cup frozen blueberries,1/2 cup pineapple, 1/2 lemon&lime zest&juice
Meal 1
1cup basmatti rice, 200-250g chicken
300g yoghurt,blueberries, teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken
Meal 3
2 small sweet potato's, 200-250g beef meatballs. Various veg
100g yoghurt, 1 apple, 5g walnut
Gym - chest
Set.Reps@Weight/pin stack
Flat db press
1.17@25 2.15@30 3.13@30 4.11@30
Incline fly cable
1.12@4 2.14@3 3.12@3 4.13@3
Seated cable fly
1.15@3 2.14@3 3.14@3 4.13@3
Incline db press
1.11@30 2.9@30 3.12@25 4.14@25
Chest dips
1.10 2.6
Ab wheel kneeling
1.11 2.10 3.8
Treadmil 30 mins, incline 7, 6kmph
20mg nolvadex
Friday 3rd January 2025
Food
Breakfast
50g porridge, blueberries, teaspoon honey, 5 eggs, quac. Kale smoothie, 1cup blueberries, 1cup kale, 1/2cup pineapple, ginger, lemon juice
Meal 1
200-250g baby potatoes, 200-250g beef meatballs
300g yoghurt, 20g walnuts, blueberries, 1 teaspoon flaxseed, 2 teaspoons chia seeds
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 caramel square, 1 caramel latte, lamb madras takeaway with a beer.
Gym - legs
Set.Reps@Weight/pin stack
Knee extension
1.30@6 2.28@6 3.30@6
Narrow stance squat
1.12@100 2.10@100 3.10@100
Split squat
1.10@Bw 2.9@Bw 3.12@Bw
Knee extension
1.12@12 2.10@12 3.11@12
Treadmil, 20mins, 6kmph, incline 6
Feeling weak as fuck
20mg nolvadex
12.5mg aromasin
0.3ml test(e)300
Blood test taken will post results when received
Food
Breakfast
50g porridge, blueberries, teaspoon honey, 5 eggs, quac. Kale smoothie, 1cup blueberries, 1cup kale, 1/2cup pineapple, ginger, lemon juice
Meal 1
200-250g baby potatoes, 200-250g beef meatballs
300g yoghurt, 20g walnuts, blueberries, 1 teaspoon flaxseed, 2 teaspoons chia seeds
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 caramel square, 1 caramel latte, lamb madras takeaway with a beer.
Gym - legs
Set.Reps@Weight/pin stack
Knee extension
1.30@6 2.28@6 3.30@6
Narrow stance squat
1.12@100 2.10@100 3.10@100
Split squat
1.10@Bw 2.9@Bw 3.12@Bw
Knee extension
1.12@12 2.10@12 3.11@12
Treadmil, 20mins, 6kmph, incline 6
Feeling weak as fuck
20mg nolvadex
12.5mg aromasin
0.3ml test(e)300
Blood test taken will post results when received
Last edited:
Saturday 4th January 2025
Food
Breakfast
60g porridge, blueberries, 1 teaspoon honey, kale smoothie, 1 cup blueberries & pineapple, ginger, 1/2 lemon&lime.
Meal 1
Beetroot salad, feta cheese, 400-500g chicken breast, 300g yoghurt, 20g walnuts, 1 teaspoon flaxseed and 1 teaspoon chia seeds, blueberries
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Gym - Rest
Going to be moving some macros about so I can will be trying to add a few more carbs and will be adding those carbs around my workout as my workouts are beginning to take a hit.
20mg nolvadex
Food
Breakfast
60g porridge, blueberries, 1 teaspoon honey, kale smoothie, 1 cup blueberries & pineapple, ginger, 1/2 lemon&lime.
Meal 1
Beetroot salad, feta cheese, 400-500g chicken breast, 300g yoghurt, 20g walnuts, 1 teaspoon flaxseed and 1 teaspoon chia seeds, blueberries
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Gym - Rest
Going to be moving some macros about so I can will be trying to add a few more carbs and will be adding those carbs around my workout as my workouts are beginning to take a hit.
20mg nolvadex
Trying to replenish the electrolytes naturally so it isn't something else I gotta buy, and I can't really justify the cost of N2guard it's more than my actual steroids and ancillaries
LevButlerov
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@onebaldwonder I would try to replace the flaxseed with walnuts its a better omega 3, can you get some?
On the n2guard, you should invest in your health not just steroids ancillaries, cycle support is part of a cycle.
Yeah I add them too, I only added a teaspoon for a bit of variety so it wasn't so heavy of the walnuts
LevButlerov
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Great thats a start, and extra fish oil is always great, remember high fats arent bad, high carbs are for getting and staying lean. @onebaldwonder
I take fish oil supplements and buy fish every now and then, I'll have to sit down and work out my macros properly to see what the ratios actually are to see what can moved or lowered
LevButlerov
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would be good to get macros up so we can follow
Blood test results taken from Friday 3rd January 2025,12.5mg of aromasin taken twice weekly with injections of 0.3ml Test(E)300 so 100mg each injection. It appears to me that currently my body coverts at a pretty extreme rate considering I need the AIs to just about manage 200mg/wk, I was hoping that E2 would be brought down. I've only got one more injection left in this cycle so don't see the point of escalating the use of AIs.
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LevButlerov
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@onebaldwonder looks to me like really high E2 but even at this level you should do something, minimum use tamoxifen until the aromatase downregulates.
@AE1079 @Pigsy @s.gentz @RoidRage69 @Mobster @stevesmi @Noah Wixx @Eddie Haskell comment please
Pigsy
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Seems high. Just wondering if his aromasin was any good. Definitely needs to lower it
It’s really high.
You can use more aromasin, or use something more aggressive. But since your coming off, your E2 should come down, I wouldn’t stop using aromasin though until that number comes down to at least 150 at the very least. Make sure to get some bloods in 4 weeks once it’s all cleared out.
I just thought this @Pigsy
like whats the aromasin quality bro? @onebaldwonder where you get your aromasin?
Pigsy
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To me if his aromasin was good, we wouldn't see such high numbers
very true bro very true
but could be other issues too
If he is a high aromatizer then aromasin would need to be increased. You have to remember, aromasin just prevents conversion, it does not lower e unless your taking more than you are converting.. If your not taking enough to match your conversion rate your numbers will still climb. 12.5mg 2x per week is not much. on 500mg test a week I take 12.5mg ED or more.
Pigsy
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Be good to see a full run down of cycle and was aromasin used the entire cycle? Or any other compounds
I was on 60mg nolvadex daily then reduced down to 40mg and now on 20mg when I was experiencing gyno symptoms.
Same ugl as the test, chilton labs. I suppose I won't know if the aromasin unless I try a different ugl and see, I mean that would make me happier atleast knowing I'm not converting crazy.
I atleast know the nolvadex isn't a dud as my gyno flare up went
Pigsy
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There are extreme aromatizes out there. I've seen as high as 1200 e2, on 400mg of test a week on a blood work someone sent me to read for them.
Week 1 - 3 was 100mg/wk test(e)
Week 4-6 200mg/wk
Week 6-8 300mg/wk
I note at this stage I regrettably wasn't taking an AI which obviously the reason E2 escalated in the first place. This was before I started the log on this forum.
Week 8 200mg/wk twice weekly test(e), 12.5mg aromasin twice weekly on injection days. 60mg nolvadex daily.
Week 9 same as above, nolvadex reduced to 40mg daily.
Week 10-now same as above buy 20mg nolvadex daily.
Due to the negligence at the beginning of the cycle my E2 rose and I've assumed 25mg aromasin weekly in conjuction with lowering test to 200mg/wk would slowly lower E2. My assumption would be that I'm simply converting alot and simply not taking enough aromasin opposed to bad aromasin?
Week 4-6 200mg/wk
Week 6-8 300mg/wk
I note at this stage I regrettably wasn't taking an AI which obviously the reason E2 escalated in the first place. This was before I started the log on this forum.
Week 8 200mg/wk twice weekly test(e), 12.5mg aromasin twice weekly on injection days. 60mg nolvadex daily.
Week 9 same as above, nolvadex reduced to 40mg daily.
Week 10-now same as above buy 20mg nolvadex daily.
Due to the negligence at the beginning of the cycle my E2 rose and I've assumed 25mg aromasin weekly in conjuction with lowering test to 200mg/wk would slowly lower E2. My assumption would be that I'm simply converting alot and simply not taking enough aromasin opposed to bad aromasin?
@onebaldwonder this cycle is fine but I would lower the dose with testosterone to around 150mgs right now to level out the E2.
can you post pictures of your aromasin and test?
I posted a photo of the test already here is the nolvadex and aromasin.
Also Monday weigh in Bw-218.6 lbs
Last injection on test today.
Will upload the past couple days later.
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Sunday 5th January 2025
Food
Breakfast
Porridge,blueberries,teaspoon honey,kale and spinach smoothie,ginger,1cup blueberries and pineapple (frozen),4 eggs,quac
Meal 1
Sweet potato, 200-250g chicken breast, spinach
300g yoghurt,20g walnuts and 1 teaspoon flaxseed and chia seeds, blueberries
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 cup basmatti rice and 200-250g chicken breast
Gym-back
Set.Reps@Weight/pin stack
Seated cable vbar row
1.20@45 2.20@52 3.20@52 4.15@52
Close grip low pulldown
1.14@39 2.16@32 3.14@32 4.18@32
Chest supported cable pulldown
1.18@54 2.14@54 3.12@54 4.15@45
Chest supported cable row
1.19@32 2.16@36 3.14@36 4.16@36
Single arm latpulldown
1.12@36 2.14@32 3.10@32 4.12@27
Cable crunch
1.14@50 2.15@50 3.13@50
Cardio,bike,20mins resistance 8 rpm above 80,10mins resistance 6 rpm above 90, 30mins total
Food
Breakfast
Porridge,blueberries,teaspoon honey,kale and spinach smoothie,ginger,1cup blueberries and pineapple (frozen),4 eggs,quac
Meal 1
Sweet potato, 200-250g chicken breast, spinach
300g yoghurt,20g walnuts and 1 teaspoon flaxseed and chia seeds, blueberries
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 cup basmatti rice and 200-250g chicken breast
Gym-back
Set.Reps@Weight/pin stack
Seated cable vbar row
1.20@45 2.20@52 3.20@52 4.15@52
Close grip low pulldown
1.14@39 2.16@32 3.14@32 4.18@32
Chest supported cable pulldown
1.18@54 2.14@54 3.12@54 4.15@45
Chest supported cable row
1.19@32 2.16@36 3.14@36 4.16@36
Single arm latpulldown
1.12@36 2.14@32 3.10@32 4.12@27
Cable crunch
1.14@50 2.15@50 3.13@50
Cardio,bike,20mins resistance 8 rpm above 80,10mins resistance 6 rpm above 90, 30mins total
@onebaldwonder yea now i remember bro thanks for the report
that aromasin is fake I bet thats the issue
food is good but you need to cut the meal 3 rice and meal 2 rice to 1/2 bro @onebaldwonder
on the gym, can you start with 10min cardio too
What makes you think the aromasin is fake ?
1 cup of cooked rice so it really ain't that much, I'll weigh everything tomorrow when I'm prepping so I can calculate the macros.
Yeah I'll start the cardio at the start tomorrow
Monday 6th January
Food
Breakfast
80g porridge, blueberries. Teaspoon honey, 4 eggs, quac
Kale and spinach smoothie,ginger,lemon and lemon ,1cup frozen blueberries and pineapple
Meal 1
1 cup basmatti rice and 200-250g chicken breast
300g yoghurt 20g walnuts, 3 teaspoon chia seeds and 1teaspoon flaxseed
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 cup basmatti rice and 200-250g chicken breast and spinach
Gym-chest
Set.Reps@Weight/pin stack
Cable high fly
1.16@6 2.14@6 3.13@6
Flat db press
1.13@35 2.10@35 3.10@35
Incline db press
1.10@30 2.10@30 3.9@30 4.12@25
Seated cable fly
1.16@4 2.14@5 3.14@6 4.11@6
Cardio, treadmill, 20mins, incline 6 speed 5.5
Little easier on the cardio at the moment due to knee pain flaring up.
Food
Breakfast
80g porridge, blueberries. Teaspoon honey, 4 eggs, quac
Kale and spinach smoothie,ginger,lemon and lemon ,1cup frozen blueberries and pineapple
Meal 1
1 cup basmatti rice and 200-250g chicken breast
300g yoghurt 20g walnuts, 3 teaspoon chia seeds and 1teaspoon flaxseed
Meal 2
1 cup basmatti rice and 200-250g chicken breast
Meal 3
1 cup basmatti rice and 200-250g chicken breast and spinach
Gym-chest
Set.Reps@Weight/pin stack
Cable high fly
1.16@6 2.14@6 3.13@6
Flat db press
1.13@35 2.10@35 3.10@35
Incline db press
1.10@30 2.10@30 3.9@30 4.12@25
Seated cable fly
1.16@4 2.14@5 3.14@6 4.11@6
Cardio, treadmill, 20mins, incline 6 speed 5.5
Little easier on the cardio at the moment due to knee pain flaring up.
waiting on cardio start tomorrow bro
Yeah , well next time I order I'll look at one of the suppliers around this website. Before you start I see the one that you use
I get you bro budget is budgetYeah , well next time I order I'll look at one of the suppliers around this website. Before you start I see the one that you use
but just a suggestion i would doubt the quality of the aromasin which would impact your estrogen causing you long term issues @onebaldwonder that was my worry
Tuesday 7th January 2025
Food
Breakfast
70g porridge, blueberries,4eggs,quac,teaspoon honey, kale and spinach smoothie,ginger, 1cup blueberries and pineapple, lemon and lime
737 cals
39.2g fat
43.78g carbs
39.6g protein
Meal 1
200g basmatti rice and 200-250g chicken breast,spinach. 400g yoghurt, 30g walnuts, teaspoon chia seeds, 1 teaspoon flaxseed, blueberries
Chicken and rice
520-573
4-4.5g fat
66g carbs
55-67g protein
Yoghurt desert
642 cals
17.2g protein
47.7g fat
18.28g carbs
Meal 2
200g basmatti rice and 200-250g chicken breast,spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Meal 3
200g basmatti rice and 200-250g chicken breast and spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Total
2939-3098 cals
98.9-100.4g fat
260g carbs
221.8-257.8g protein
Rough estimate of macros
Gym - arms
Set.Reps@weight/pin stack
Cardio at start, treadmil, 10mins, 5kmph, incline 6
Cable rope pushdown
1.18@8 2.14@8 3.18@8 4.15@8
Straight bar cable pushdown
1.13@12 2.12@13 3.9@12
Single arm Cable overhead
1.15@2 2.18@2 3.18@2 4.12@3
Overhead rope extension
1.13@5 2.12@5 3.15@5
db curl
1.18@10 2.15@10 3.14@10 4.12@10
Hammer curl
[email protected] 2.12@10 3.14@10 4.13@10
Db Preacher
1.14@10 2.15@10 3.12@10
Cable crunch
1.20@10 2.18@10 3.15@10
Cardio, treadmill,30mins,incline 9,5kmph
Food
Breakfast
70g porridge, blueberries,4eggs,quac,teaspoon honey, kale and spinach smoothie,ginger, 1cup blueberries and pineapple, lemon and lime
737 cals
39.2g fat
43.78g carbs
39.6g protein
Meal 1
200g basmatti rice and 200-250g chicken breast,spinach. 400g yoghurt, 30g walnuts, teaspoon chia seeds, 1 teaspoon flaxseed, blueberries
Chicken and rice
520-573
4-4.5g fat
66g carbs
55-67g protein
Yoghurt desert
642 cals
17.2g protein
47.7g fat
18.28g carbs
Meal 2
200g basmatti rice and 200-250g chicken breast,spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Meal 3
200g basmatti rice and 200-250g chicken breast and spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Total
2939-3098 cals
98.9-100.4g fat
260g carbs
221.8-257.8g protein
Rough estimate of macros
Gym - arms
Set.Reps@weight/pin stack
Cardio at start, treadmil, 10mins, 5kmph, incline 6
Cable rope pushdown
1.18@8 2.14@8 3.18@8 4.15@8
Straight bar cable pushdown
1.13@12 2.12@13 3.9@12
Single arm Cable overhead
1.15@2 2.18@2 3.18@2 4.12@3
Overhead rope extension
1.13@5 2.12@5 3.15@5
db curl
1.18@10 2.15@10 3.14@10 4.12@10
Hammer curl
[email protected] 2.12@10 3.14@10 4.13@10
Db Preacher
1.14@10 2.15@10 3.12@10
Cable crunch
1.20@10 2.18@10 3.15@10
Cardio, treadmill,30mins,incline 9,5kmph
Also would someone be able to tell me why people use clomid instead of enclomiphene in a PCT with nolvadex ? Just wondering as enclomiphene has less sides from what I can see
LevButlerov
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@onebaldwonder you're on TRT so you dont need clomid or enclomiphene. Why do they use it? depends on the person and its hard to say if enclomiphene has less sides because its variable from person to person.
The clomid vs enclomiphene discussion is something we should have. @AE1079 @Pigsy your views?
Pigsy
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I heard good results from enclomiphene, this normally recovery after cycle, not during cycle I don't see a use for it.
LevButlerov
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@Pigsy its not bad but not "better" than clomid from my experience, though I did see less mental sides for guys coming off.
Pigsy
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I've never used it, but those who have ive spoken to, prefer it over Clomid
Yup I like enclomiphene less sides bro
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