Approved Log On going transformation Log

[Nacho]

@Nacho bros i gotta do the deep tissue. my body not the same since plumbing accident. Sound like you feeling better.

It’s working wonders for me mate definitely helping mobility and pains getting less every day

 

[Nacho]

@Nacho bro you lookin good on this. i want to see some more red meat though. don't see any on this list maybe i am not seeing it

Thanks brother! Yeah still gotta tweak this diet around a fair bit I’ll be sure to add some in

 

[ceo]

It’s working wonders for me mate definitely helping mobility and pains getting less every day

bros that great!

 

[Mobster]

Rehab is a BIG part of what we need to do to be our best

 

[ROIDDERS]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho chicken breast, potatoes, and greens powder is okay. but swapping the greens powder for spinach or brocolli would make the meal A+

 

[Ulter]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho This is a pretty good diet. You're putting together, man. Can't really fault you for any of this.

 

[Nacho]

If you want size you need food, even with shoulders hurt switch to lower bodyfat more. @Nacho

Hey brother! I know the food intake definitely needs the increase, sorry I’m new to all this what did you mean by body weight for the shoulder

 

[Nacho]

@Nacho chicken breast, potatoes, and greens powder is okay. but swapping the greens powder for spinach or brocolli would make the meal A+

Yeah mate definitely making the swap this week locking it in from now on

 

[2Thick]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho This is some good nutrition right here. As long as the powders that you're taking are good options but I wouldn't do that many per day. You're doing like three I would stick to once a day, only.

 

[BodyMonster34]

Thanks brother! Yeah still gotta tweak this diet around a fair bit I’ll be sure to add some in

bro you need red meat. can tell just by looking at you

 

[ROIDDERS]

Yeah mate definitely making the swap this week locking it in from now on

yeah spinach easy to make. just boil and add salt.

 

[25homes]

Nice update

 

[Noah Wixx]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

Excellent news it went good for u!

 

[Nacho]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

@Nacho This is some good nutrition right here. As long as the powders that you're taking are good options but I wouldn't do that many per day. You're doing like three I would stick to once a day, only.

yeah mate swaping out the powders this week for the real deal!

 

[2Thick]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

@Nacho you won't go wrong with this layout. the nutrition looks amazing. great job!

 

[LevButlerov]

Hey brother! I know the food intake definitely needs the increase, sorry I’m new to all this what did you mean by body weight for the shoulder

More food to start, and shoulder issue was a typo. I meant switch to lower body, it autocorrected to that. @Nacho More lower body and core work.

 

[LevButlerov]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

Much better day @Nacho the anavar looks good, but at your size you could use dbol more than anavar imo. Start there and see.

 

[Masonic Bodybuilder]

Those deep tissue sessions can be brutal!

 

[bigdawg1]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

Happy to have a first timer on the Notorious Labs team, super keen to see your progress over the next few months brother

Great start to the log mate, all the OG’s giving valuable info and tips and you’re taking everything on board which is great to see!

Let’s smash these goals for you!

 

[RoySimpson]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho I have had good results from dry needling! Hope you recover quick!