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@Menzy You're looking really good on this. I like to supplements that you're taking and steps are definitely on point.
WEEK 2 UPDATE:
okay so some exiting news, i have broken sub 80kg for the first time since 2023 weighing in at 79.9kg this morning,
Starting to feel a little flat and depleted but to be as expected and cravings are starting on me, as compensation for this and to keep dialed and on track i have decided to have a refeed today.
the refeed will consist of 3000cals
220grams of protein
60 grams of fat
395 grams of carbs (the extra carbs i will try and source around my training, quick digesting carbs ect)
SUPPLEMENTS AS FOLLOWED
Greens
lemon juice
L glutamine
fish oil
milk thistle
magnesium
digestive enzymes
apple cider vinegar
Semaglutide
metformin
pro biotic
metamucil
Alright regarding the refeed i’m still going to eat what i normally eat in a day but only include some extra quick digesting carbs (coco pops, dextrose) ect i don’t wanna use the refeed as an excuse to completely sacrifice my diet, the extra carbs will help tremendously and this has worked for me in the past.
now photos, i will put last weeks photo first, then these weeks photos after so we are able to compare.
okay so some exiting news, i have broken sub 80kg for the first time since 2023 weighing in at 79.9kg this morning,
Starting to feel a little flat and depleted but to be as expected and cravings are starting on me, as compensation for this and to keep dialed and on track i have decided to have a refeed today.
the refeed will consist of 3000cals
220grams of protein
60 grams of fat
395 grams of carbs (the extra carbs i will try and source around my training, quick digesting carbs ect)
SUPPLEMENTS AS FOLLOWED
Greens
lemon juice
L glutamine
fish oil
milk thistle
magnesium
digestive enzymes
apple cider vinegar
Semaglutide
metformin
pro biotic
metamucil
Alright regarding the refeed i’m still going to eat what i normally eat in a day but only include some extra quick digesting carbs (coco pops, dextrose) ect i don’t wanna use the refeed as an excuse to completely sacrifice my diet, the extra carbs will help tremendously and this has worked for me in the past.
now photos, i will put last weeks photo first, then these weeks photos after so we are able to compare.
Attachments
Way to stay consistent on the diet. Kind of boring to eat the same thing everyday but it works for many to stay on track.
yeah i think i might start experimenting a little with the food
@Menzy great work man. Quality update
Good supplement stack
@Menzy putting in some serious steps for sure!
@Menzy good progress bro.....keep killing it........also share meal pics with us........
@Menzy good update I'm seeing progress. I do think you need to start getting protein up.
r
rodger
WEEK 3 UPDATE
TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises
GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)
NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.
SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin
WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.
i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect
TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises
GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)
NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.
SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin
WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.
i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect
Attachments
@Menzy start off, you look really good in the pictures
you have those BIG arms and wide shoulders and strong chest with a smaller waist, perfect look. The gear, HOT! @R&Dpharma really delivered quality for you.
On the food, you're so close to 300 grams of protein push it over with a shake please.
The training would be good to see some actual weights too please.
I agree NAC and TUDCA is a good idea, @Rudeus are you cycling now? tell us please.
@Menzy This is an excellent workout to gear. Looks very juicy, and you're kicking ass and taking names.
@Menzy Bro, this a nice one for sure. I like the different supplements. You take and just talking about creatine and how it a legit supplement.
@Menzy Bros this looking really sweet. I like the different exercises you're doing the cycle looks really good, primo and testosterone but why the micro dosing??
@Menzy You're looking really nice on this. That's a big supplement list, you put together.
I like the different mix of testosterone and Primo that you're putting together as well. Let us know what kind of side effects you experience.
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