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I was thinking along the same lines it could be a game changing compound for him to lean out.
how about digestive supps big question bro?
I take those, UpSorb by Nutrabio as well as digestive enzymes and a probiotic as well
i got it, don tknow the brand myself must be aussie thing
Definitely got to have those in the diet no matter what we all doing. Very well said.
Looking good Champ. I need to be lean and mean like your pic. Oh I have ambitions. Well done brother
You have a good base I checked your pic @T-RexAlpha but lets get more pics so we can see your full base. thanks
Got to get rid of some more fluff first LOL. Bro, look at you guys.. Its like a bottle of encouragement to see you all this fit
Everyone here is 15% or less BF. I'm around 20-25%.. Not sure if I am ready for all that until I at least 18% lol. But I'm dropping 2lbs a week. Won't be long
i think you know exactly what you can improve on. problem is with things like shakes, velvetta 'cheese', bread and crispy treat is if you eat that it ruins days of healthy eating. you don't see the successful guys on here eating that stuff for a reason
bro no problem. i'm the red meat expert on here
EVO love!
you are EVO family now. that is our priority
I didn't mean to ask the question and come off like a jerk, if I did, I apologize.I was legit asking. I don't do velvetta and rice crispy treats a lot, like maybe 1 a month, to keel my insanity so I dont go crazy,, but you are righ. I sincerely appreciate this comment and probably needed to hear this. Thanks brother.
I want to say I appreciate all this positivity, correction, knowledge, and comments you are pouring into me. It's why I said what I said in my log. I appreciate feedback, etc. This is how a community should be and I sincerely appreciate all of you guys. I know the hard work and dedication you all do day in and day out and let me just say it pushes me to keep on going, to keep my eye on the prize and to put in the work inside and outside of the gym. Feel free to take this bro under your wing any time. I promise, I'm listening and paying attention. @ROIDDERS thank you bro for setting me straight. From here on out Bread, any and all processed food is being removed from my diet. Only whole foods. ROIDDERS got me thinking, I haven't had a chance to checkout other peoples logs to see what they are doing diet wise. I will use whatever knowledge I can gain and apply it to my own. Thanks guys. I so appreciate all of you.
@T-RexAlpha nice start to the log. Looks like you have some good muscle mass from what I can tell from the first picture.Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.
I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.
As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.
Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...
Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day
Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.
Diet: 268p/268c/60f (2680 cal)
Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil
Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g
Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil
Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter
Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)
Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc
Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil
Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.
Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.
-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc.Enjoy.
Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.
P.S: I have also posted this on EliteFitness as well.
I am going to do this even though I legit don't want to. I swear I have some type of body dysmorphia as I do not like the way I look, Especially after my injury and putting on 40 lbs.+ of fat. Currently 247.8 this morning.
Sunday: Today is meal Prep Sundays!
Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week
Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course
Gotta get those greens inPic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week
Attachments
Sunday Update:
Supplements: Going to add Joint support etc.
Water: I drink about 3 Liters of water a day, sometimes more. I pee a lot
Diet: Changing it up to be a lot more cleaner. More whole food. (I won't be dropping my Protein shakes. Protein is expensive and it helps me get in my Protein goals).
Cardio: Switching to Fasted cardio daily 30-40min (Training and non-Training Days). Steady State. 10 min warmup cardio before working out, and 30-40 min Post Workout
@stevesmi I listened to the Podcast again (Retatrutide 101 AKA LY-3437943) and I might try it out. After looking at some of the studies on it, seems very positive. TY for the recommendation.
Supplements: Going to add Joint support etc.
Water: I drink about 3 Liters of water a day, sometimes more. I pee a lot
Diet: Changing it up to be a lot more cleaner. More whole food. (I won't be dropping my Protein shakes. Protein is expensive and it helps me get in my Protein goals).
Cardio: Switching to Fasted cardio daily 30-40min (Training and non-Training Days). Steady State. 10 min warmup cardio before working out, and 30-40 min Post Workout
@stevesmi I listened to the Podcast again (Retatrutide 101 AKA LY-3437943) and I might try it out. After looking at some of the studies on it, seems very positive. TY for the recommendation.
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Realistically, everyone here has body dysmorphia, not just you. It's part of the game we play. Steroid forums are full of guys with body dysmorphia, I'm one of them lol. Nothing wrong with it, it just drives you to be a better version of yourself.
@T-RexAlpha
