Approved Log Transformation Journal - TRT and Semaglutide cycle - with UGLOZ

[SavantSpore]

Cycle/Log Outcome Goals:
Aiming for a bit of body recomposition after losing 30kg, dropping from 125kg down to my current weight of 93.7kg. I did this through a calorie deficit (cutting out carbs almost completely) over the last 18 months and adding in some basic exercise with kettlebells at home and making sure I got at least 10k steps a day.

Now I'm looking to transform what's left into a more athletic looking build. Putting on some muscle and leaning out.

I want to give a massive shoutout to @UGL OZ for sponsoring me for this transformation and @Gains Man for coaching me over the next 12 weeks! You guys are absolute legends! Thanks to UGL and the community! I took the community chats advice and went and got blood work done before I started anything ( I'll post these results on Sunday so you can see my baseline).

Personal Info/Log Introduction
Age: 40
Height: 6 ft 1inch
Current Weight: 93.7kg
Goal Weight: no goal weight as such
Current Physique: pics incoming on Sunday
Coach: @Gains Man
Sponsor: @UGLOZ

Current Cycle or Plan:
This is my first cycle of PEDs, thanks to @UGLOZ sponsorship and @Gains Man coaching I will be following the below protocol over the next 12 weeks! LFG!

Compounds supplied & Dosages:
2 X Test C - 200mg
200mg per week
2 X Semaglutide
Follow semaglutide protocol provided by UGLOZ ( will post later)
1 X BAC for semaglutide
Cialis - As required
Aromasin - If required

Lab Used: UGLOZ
(ugloz.is / SAVANT10 for 10% off)

Support Supplements:
WPI
Creatine
L carnitine
Multivitamin
Fish oil
Liver detox
Magnesium complex
Greens complex

Training Program:
@Gains Man has me on an upper/ lower split to start off with and the rest days are to be active rest days with cardio, split with abs. For the next 12 weeks I'll be targetting 5 days minimum (M - F) but will pushing to hit the active rest days of cardio/ abs sessions over the weekends as well. Pretty keen to make the most of this golden opportunity @UGLOZ has given me! LFG!!!

Mon: Upper
Tues: Lower
Wed: Cardio/abs
Thurs: Upper
Fri: Lower
Sat: Cardio/abs
Sun: Cardio/abs

Sessions are to have each movement performed with warm-up sets (3-4 sets) up to a single working set until failure, in a range of 8 - 12 reps

Diet Overview:
Macro Goals:
200 protein
100 carbs
80 fats
1920 calories

Looks roughly like this (for this week's base macros) but I'll be adjusting food weekly so I don't get bored and posting meal as often as life allows me too (hopefully every night). This is just so I'm working to the correct base macros. Everything meal prepped on Sunday ready for the week.

Breakfast:
4 eggs
1 250ml coffee

Lunch:
250 grams lean beef mince
150 grams brown rice

Dinner:
200 grams chicken breast
100 grams of linguine pasta

Snacks
2 X WPI shakes
50 grams salted cashews.

What's next? Mask on Sunday for baseline body pics, meal prep porn, baseline blood work and any other updates I may have before then!


Thanks again @UGLOZ!

 

[UGL OZ]

Welcome to the team @SavantSpore! Glad to be part of your weightloss / TRT journey. You'll be in good hands with @Gains Man

AJ

 

[Pigsy]

Welcome to logging brother, will be following. Congratulations on being picked up by @UGL OZ, you'll be well looked after

 

[Gains Man]

Big things to come for you bro!

 

[Npcclassicphysique champ]

Cycle/Log Outcome Goals:
Aiming for a bit of body recomposition after losing 30kg, dropping from 125kg down to my current weight of 93.7kg. I did this through a calorie deficit (cutting out carbs almost completely) over the last 18 months and adding in some basic exercise with kettlebells at home and making sure I got at least 10k steps a day.

Now I'm looking to transform what's left into a more athletic looking build. Putting on some muscle and leaning out.

I want to give a massive shoutout to @UGL OZ for sponsoring me for this transformation and @Gains Man for coaching me over the next 12 weeks! You guys are absolute legends! Thanks to UGL and the community! I took the community chats advice and went and got blood work done before I started anything ( I'll post these results on Sunday so you can see my baseline).

Personal Info/Log Introduction
Age: 40
Height: 6 ft 1inch
Current Weight: 93.7kg
Goal Weight: no goal weight as such
Current Physique: pics incoming on Sunday
Coach: @Gains Man
Sponsor: @UGLOZ

Current Cycle or Plan:
This is my first cycle of PEDs, thanks to @UGLOZ sponsorship and @Gains Man coaching I will be following the below protocol over the next 12 weeks! LFG!

Compounds supplied & Dosages:
2 X Test C - 200mg
200mg per week
2 X Semaglutide
Follow semaglutide protocol provided by UGLOZ ( will post later)
1 X BAC for semaglutide
Cialis - As required
Aromasin - If required

Lab Used: UGLOZ
(ugloz.is / SAVANT10 for 10% off)

Support Supplements:
WPI
Creatine
L carnitine
Multivitamin
Fish oil
Liver detox
Magnesium complex
Greens complex

Training Program:
@Gains Man has me on an upper/ lower split to start off with and the rest days are to be active rest days with cardio, split with abs. For the next 12 weeks I'll be targetting 5 days minimum (M - F) but will pushing to hit the active rest days of cardio/ abs sessions over the weekends as well. Pretty keen to make the most of this golden opportunity @UGLOZ has given me! LFG!!!

Mon: Upper
Tues: Lower
Wed: Cardio/abs
Thurs: Upper
Fri: Lower
Sat: Cardio/abs
Sun: Cardio/abs

Sessions are to have each movement performed with warm-up sets (3-4 sets) up to a single working set until failure, in a range of 8 - 12 reps

Diet Overview:
Macro Goals:
200 protein
100 carbs
80 fats
1920 calories

Looks roughly like this (for this week's base macros) but I'll be adjusting food weekly so I don't get bored and posting meal as often as life allows me too (hopefully every night). This is just so I'm working to the correct base macros. Everything meal prepped on Sunday ready for the week.

Breakfast:
4 eggs
1 250ml coffee

Lunch:
250 grams lean beef mince
150 grams brown rice

Dinner:
200 grams chicken breast
100 grams of linguine pasta

Snacks
2 X WPI shakes
50 grams salted cashews.

What's next? Mask on Sunday for baseline body pics, meal prep porn, baseline blood work and any other updates I may have before then!


Thanks again @UGLOZ!

@SavantSpore welcome to the EVO family broly we love this start but to get the log approved please post some pics of you face blurred so we can get your base and understand you

 

[UGL OZ]

@SavantSpore welcome to the EVO family broly we love this start but to get the log approved please post some pics of you face blurred so we can get your base and understand you

Hey brother,

He's got physique shots ready to go (he supplied them as part of his onboarding process with us) - I'll hit him up now to get them posted

AJ

 

[Npcclassicphysique champ]

Hey brother,

He's got physique shots ready to go (he supplied them as part of his onboarding process with us) - I'll hit him up now to get them posted

AJ

thanks for the update broly ill be waiting @UGL OZ

 

[SavantSpore]

Mask On!

Let's go Team!

 

[Npcclassicphysique champ]

Cycle/Log Outcome Goals:
Aiming for a bit of body recomposition after losing 30kg, dropping from 125kg down to my current weight of 93.7kg. I did this through a calorie deficit (cutting out carbs almost completely) over the last 18 months and adding in some basic exercise with kettlebells at home and making sure I got at least 10k steps a day.

Now I'm looking to transform what's left into a more athletic looking build. Putting on some muscle and leaning out.

I want to give a massive shoutout to @UGL OZ for sponsoring me for this transformation and @Gains Man for coaching me over the next 12 weeks! You guys are absolute legends! Thanks to UGL and the community! I took the community chats advice and went and got blood work done before I started anything ( I'll post these results on Sunday so you can see my baseline).

Personal Info/Log Introduction
Age: 40
Height: 6 ft 1inch
Current Weight: 93.7kg
Goal Weight: no goal weight as such
Current Physique: pics incoming on Sunday
Coach: @Gains Man
Sponsor: @UGLOZ

Current Cycle or Plan:
This is my first cycle of PEDs, thanks to @UGLOZ sponsorship and @Gains Man coaching I will be following the below protocol over the next 12 weeks! LFG!

Compounds supplied & Dosages:
2 X Test C - 200mg
200mg per week
2 X Semaglutide
Follow semaglutide protocol provided by UGLOZ ( will post later)
1 X BAC for semaglutide
Cialis - As required
Aromasin - If required

Lab Used: UGLOZ
(ugloz.is / SAVANT10 for 10% off)

Support Supplements:
WPI
Creatine
L carnitine
Multivitamin
Fish oil
Liver detox
Magnesium complex
Greens complex

Training Program:
@Gains Man has me on an upper/ lower split to start off with and the rest days are to be active rest days with cardio, split with abs. For the next 12 weeks I'll be targetting 5 days minimum (M - F) but will pushing to hit the active rest days of cardio/ abs sessions over the weekends as well. Pretty keen to make the most of this golden opportunity @UGLOZ has given me! LFG!!!

Mon: Upper
Tues: Lower
Wed: Cardio/abs
Thurs: Upper
Fri: Lower
Sat: Cardio/abs
Sun: Cardio/abs

Sessions are to have each movement performed with warm-up sets (3-4 sets) up to a single working set until failure, in a range of 8 - 12 reps

Diet Overview:
Macro Goals:
200 protein
100 carbs
80 fats
1920 calories

Looks roughly like this (for this week's base macros) but I'll be adjusting food weekly so I don't get bored and posting meal as often as life allows me too (hopefully every night). This is just so I'm working to the correct base macros. Everything meal prepped on Sunday ready for the week.

Breakfast:
4 eggs
1 250ml coffee

Lunch:
250 grams lean beef mince
150 grams brown rice

Dinner:
200 grams chicken breast
100 grams of linguine pasta

Snacks
2 X WPI shakes
50 grams salted cashews.

What's next? Mask on Sunday for baseline body pics, meal prep porn, baseline blood work and any other updates I may have before then!


Thanks again @UGLOZ!

Mask On!

Let's go Team!

now again welcoming you to the EVO family broly, thank you for sharing and being open @SavantSpore
checked your pics, you have a good strong base and you will get amazing results with quality testosterone and semaglutide from @UGL OZ, he is best of the best GOAT Aussie supplier in the EVO family, and we thank him for supporting journeys like yours
its a life changing experience @SavantSpore and I hope you change your life our strong iron brother

 

[SavantSpore]

Alright, Sunday night check in! Been a busy weekend preparing for week 1 kicking off tomorrow.

1. Got my food prep done.
2. Gym sorted out (previously, I was just using my home gym - back to a commercial one now!)
3. PEDs worked out (supplied by @UGL OZ thanks brother!)
4. Great advice provided by @Gains Man

Ready to smash out the week!

Now - for record keeping

 

[Pigsy]

Alright, Sunday night check in! Been a busy weekend preparing for week 1 kicking off tomorrow.

1. Got my food prep done.
2. Gym sorted out (previously, I was just using my home gym - back to a commercial one now!)
3. PEDs worked out (supplied by @UGL OZ thanks brother!)
4. Great advice provided by @Gains Man

Ready to smash out the week!

Now - for record keeping

Productive Sunday

 

[SavantSpore]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

 

[SavantSpore]

Bloods!

See pics for reference. Looks like I'm on the lower end of test. And my cholesterol is whacked. Otherwise everything is ready to go!

These are for comparison for when I get my bloods done next.

 

[UGL OZ]

Bloods!

See pics for reference. Looks like I'm on the lower end of test. And my cholesterol is whacked. Otherwise everything is ready to go!

These are for comparison for when I get my bloods done next.

Awesome updates brother, very detailed! Tonight will be your first pin of the Test C? We'll get another set of bloods drawn in 4-6 weeks to see where you're at

AJ

 

[SavantSpore]

Awesome updates brother, very detailed! Tonight will be your first pin of the Test C? We'll get another set of bloods drawn in 4-6 weeks to see where you're at

AJ

Thanks mate! Yep tonight's the first pin!

 

[LevButlerov]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

Food prep is going to lean you out big time. @SavantSpore I like the high protein diet.

 

[LevButlerov]

Bloods!

See pics for reference. Looks like I'm on the lower end of test. And my cholesterol is whacked. Otherwise everything is ready to go!

These are for comparison for when I get my bloods done next.

These are good bloods, very clean but the Testosterone will be really helpful for you as TRT+

 

[LevButlerov]

Awesome updates brother, very detailed! Tonight will be your first pin of the Test C? We'll get another set of bloods drawn in 4-6 weeks to see where you're at

AJ

He's going to be much higher with your quality products. @UGL OZ
UGL OZ 4 LIFE!

 

[Mobster]

KISS works!

 

[SavantSpore]

Day 1 - completed!

Was a pretty good day mentally. Clear mind. Focused. Got shit done!

Food was almost on point. Lacking in a few fats, slightly over on protein and carbs. God damn, I have not eaten this much food in a long time though! I am full to the brim, I will sleep well tonight! Pictures of today's food log and macros below along with my workout.

Essentially for the workout I did three sets progressing up to one work set. Felt good! Great feeling being able to do some structured exercise! Thanks @Gains Man

Workouts as follows:

Lat pull down - cable
20 X 20kg
16 X 35kg
15 X 45kg
10 X 50kg

Seated Cable Row V grip
20 X 25kg
18 X 40kg
14 X 45kg
10 X 50kg

Incline dumbbell bench press
20 X 12.5kg
16 X 17.5kg
12 X 20kg
9 X 22.5kg

Chest fly machine
20 X 20kg
20 X 40kg
16 X 50kg
8 X 60kg

Lateral raise dumbbell
20 X 5kg
17 X 6kg
11 X 7kg
9 X 8kg

Rear delt reverse fly machine (arms are getting cooked at this point)
17 X 14kg
15 X 18kg
10 X 20kg
8 X 22kg

Tricep rope push down cable
20 X 12kg
15 X 16kg
13 X 18kg
6 X 20kg

Bicep curls cable
18 X 12kg
16 X 14kg
10 X 18kg
5 X 22kg

 

[ROIDDERS]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

@SavantSpore oven cooked chicken breast is awesome
you don't see too many using ovens on here
love the food posts!

 

[BodyMonster34]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

@SavantSpore bro lunch and dinner A+
i like yo food. mince they said was same as beef so i won't neg you
add some steak too!

 

[Ulter]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

@SavantSpore taco mince sounds good
i can't find any good mexican food near me anymore
the only good place shut down a year ago

 

[ceo]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

Bros. This is an excellent job on the food prep. Keep up the good work. Food prep is the key to success.
@SavantSpore

 

[2Thick]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

you are a beast on this one man
macros look amazing
pushing some awesome meals
@SavantSpore

 

[SavantSpore]

@SavantSpore bro lunch and dinner A+
i like yo food. mince they said was same as beef so i won't neg you
add some steak too!

Thanks mate! I've got the steak ready for next week's prep! Watch this space.

 

[SavantSpore]

@SavantSpore taco mince sounds good
i can't find any good mexican food near me anymore
the only good place shut down a year ago

Hard to find good Mexican here as well. But I've got a great Mexican / Thai and Spanish cook books I've been using for years. Once I get confident with the meal prep Ill start adding them in with the recipes if you like!

 

[LevButlerov]

Hard to find good Mexican here as well. But I've got a great Mexican / Thai and Spanish cook books I've been using for years. Once I get confident with the meal prep Ill start adding them in with the recipes if you like!

you're in Australia right? no Mexicans there LOL they all here @SavantSpore

 

[Pigsy]

you're in Australia right? no Mexicans there LOL they all here @SavantSpore

Trumpy is booting most out now

 

[LevButlerov]

Trumpy is booting most out now

Just in the new LOL in real life come to New Mexico or Venice beach you'll see. @Pigsy

 

[rustle]

Good start mate. Cholesterol levels are a bit concerning though. Your HDL will likely go even lower now on TRT.
I dont really know much about improving it. Mine was lower than i liked on my last bloods so have introduced fish oil based on what ive been reading.

 

[BodyMonster34]

Thanks mate! I've got the steak ready for next week's prep! Watch this space.

bro better be good texas steak

 

[SavantSpore]

Good start mate. Cholesterol levels are a bit concerning though. Your HDL will likely go even lower now on TRT.
I dont really know much about improving it. Mine was lower than i liked on my last bloods so have introduced fish oil based on what ive been reading.

@Gains Man has started me on fish oils as well mate. Keen to see what's going on with it in 6 weeks!

 

[SavantSpore]

bro better be good texas steak

Unfortunately not mate. It's some of that Aussie outback steak!

 

[RoySimpson]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

@SavantSpore food is looking simple but effective!

 

[Ulter]

Hard to find good Mexican here as well. But I've got a great Mexican / Thai and Spanish cook books I've been using for years. Once I get confident with the meal prep Ill start adding them in with the recipes if you like!

yeah simple answer is make it yourself

 

[ForeverBulk01]

Day 1 - completed!

Was a pretty good day mentally. Clear mind. Focused. Got shit done!

Food was almost on point. Lacking in a few fats, slightly over on protein and carbs. God damn, I have not eaten this much food in a long time though! I am full to the brim, I will sleep well tonight! Pictures of today's food log and macros below along with my workout.

Essentially for the workout I did three sets progressing up to one work set. Felt good! Great feeling being able to do some structured exercise! Thanks @Gains Man

Workouts as follows:

Lat pull down - cable
20 X 20kg
16 X 35kg
15 X 45kg
10 X 50kg

Seated Cable Row V grip
20 X 25kg
18 X 40kg
14 X 45kg
10 X 50kg

Incline dumbbell bench press
20 X 12.5kg
16 X 17.5kg
12 X 20kg
9 X 22.5kg

Chest fly machine
20 X 20kg
20 X 40kg
16 X 50kg
8 X 60kg

Lateral raise dumbbell
20 X 5kg
17 X 6kg
11 X 7kg
9 X 8kg

Rear delt reverse fly machine (arms are getting cooked at this point)
17 X 14kg
15 X 18kg
10 X 20kg
8 X 22kg

Tricep rope push down cable
20 X 12kg
15 X 16kg
13 X 18kg
6 X 20kg

Bicep curls cable
18 X 12kg
16 X 14kg
10 X 18kg
5 X 22kg

Thats a shit ton of reps! Might steal this method for myself and use it for a couple weeks at some stage, thanks, and thanks @Gains Man

 

[Gains Man]

Thats a shit ton of reps! Might steal this method for myself and use it for a couple weeks at some stage, thanks, and thanks @Gains Man

Haha welcome bro. It doesn't necessarily have to be as high with reps in those first few sets. The whole goal of the training is to progressively overload on that top set every workout ideally in some way shape or form where I encourage my guys to try and hit failure somewhere in the 8-12 reps range. The building sets and reps are done as needed just there to warm up to it safely

 

[BodyMonster34]

Unfortunately not mate. It's some of that Aussie outback steak!

bro you need texas grassfed beef. that make the man
austria meat is no good

 

[rustle]

bro you need texas grassfed beef. that make the man
austria meat is no good

Australian beef is some of the best beef in the world. Pretty sure we even export it to 'Murica

 

[ballin2504]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

@SavantSpore good looking food pics man

 

[BodyMonster34]

Australian beef is some of the best beef in the world. Pretty sure we even export it to 'Murica

bro texas beef better. trust me. i been feeding my son texas beef since he was baby. he now 12 years old 6'6'' and 260 and 6% body fat

 

[SavantSpore]

Giddy up Legends!

Day two food was identical as day one. .
But I missed training as I got summoned to a work event last minute. So I'll have to make up some extra cardio for that on the weekend!

Day three
I tinkered with today's food a little. Added some avocado with the eggs at breakfast to try and get closer to the fat goals I have set in my macros. And with my evening chicken breast I added some tomato pesto (it's pretty much olive oil) so this pushed me slightly over on fat now. I think tomorrow I'll use pesto again, but lower the grams used. Pics for reference! I've decided to only add food pics if it's different from my original plan. All changes are weighed on scales to ensure accuracy to best of my ability.

Training
Today's routine was brought to you by the great @Gains Man ! Fueled by @UGL OZ @UGL OZ Support Rep

Leg extensions
26kg X 20
47kg X 13
61kg X 10
75kg X 8

Single leg press
10 X 40kg
10 X 50kg
8 X 60kg
8 X 80kg

Hack squat
10 X 40kg
10 X 60kg
8 X 70kg
8 X 90kg

Hip abductor machine 1
12 X 14kg
10 X 29kg
8 X 36kg
5 X 43kg

Hip abductor machine 2
12 X 29kg
10 X 36kg
8 X 43kg
8 X 56kg

Lying leg curl
10 X 20kg
10 X 32kg
8 X 46kg
8 X 60kg

Deadlift - barbel
50kg X 10
60kg X 10
70kg X 10
90kg X 5

Calf raises
25kg X 15
35kg X 12
40kg X 10
45kg X 7


Mentally feeling good still. Physically feeling good. Have more energy than ever. Which is a credit to the food and the !

Supplements arrived today, so tomorrow I'll start those! Feeling great! LFG!!!

 

[SavantSpore]

For some reason I can't upload pictures right now. I'll try again later tonight.

 

[UGL OZ]

For some reason I can't upload pictures right now. I'll try again later tonight.

@Eddie Haskell looks like @SavantSpore is having the same problem as @hypogaeum and is unable to upload images brother!

AJ

 

[Eddie Haskell]

@Eddie Haskell looks like @SavantSpore is having the same problem as @hypogaeum and is unable to upload images brother!

AJ

I believe it’s a size issue. I’ll let IT guys know @UGL OZ

 

[rustle]

I believe it’s a size issue. I’ll let IT guys know @UGL OZ

These loggers getting too huge!!!

 

[Eddie Haskell]

@Eddie Haskell looks like @SavantSpore is having the same problem as @hypogaeum and is unable to upload images brother!

AJ

Hello this has been fixed. IT dept confirmed. @SavantSpore @UGL OZ

 

[Noah Wixx]

Food Prep!

To lose the weight I've lost to date I've pretty much cut carbs and just made sure I was in a calorie deficit and ate protein. So meeting the needs of my new macros set by @Gains Man means a lot more food than what I've been eating.

Macros
P: 200
C: 100
F: 80

So keeping it simple this week just to make sure I get in the habit of weighing things and getting it right!

Daily breakdown:
Breakfast
4 X hard boiled eggs
1 X flat white coffee. Full cream milk

Lunch
250g X Taco mince with onions
150g X cooked brown rice

Dinner
200g X oven cooked chicken breast

Snack
75g X Mussels in olive oil

Post workout
2 X WPI protein scoops with water.

Pictures for reference!

It's not exactly on the macros. Just falling short on carbs and fats so I'll find something to make that up on the day and post here.

Nicely done on the macros.

 

[Tiger Salman Khan]

Giddy up Legends!

Day two food was identical as day one. .
But I missed training as I got summoned to a work event last minute. So I'll have to make up some extra cardio for that on the weekend!

Day three
I tinkered with today's food a little. Added some avocado with the eggs at breakfast to try and get closer to the fat goals I have set in my macros. And with my evening chicken breast I added some tomato pesto (it's pretty much olive oil) so this pushed me slightly over on fat now. I think tomorrow I'll use pesto again, but lower the grams used. Pics for reference! I've decided to only add food pics if it's different from my original plan. All changes are weighed on scales to ensure accuracy to best of my ability.

Training
Today's routine was brought to you by the great @Gains Man ! Fueled by @UGL OZ @UGL OZ Support Rep

Leg extensions
26kg X 20
47kg X 13
61kg X 10
75kg X 8

Single leg press
10 X 40kg
10 X 50kg
8 X 60kg
8 X 80kg

Hack squat
10 X 40kg
10 X 60kg
8 X 70kg
8 X 90kg

Hip abductor machine 1
12 X 14kg
10 X 29kg
8 X 36kg
5 X 43kg

Hip abductor machine 2
12 X 29kg
10 X 36kg
8 X 43kg
8 X 56kg

Lying leg curl
10 X 20kg
10 X 32kg
8 X 46kg
8 X 60kg

Deadlift - barbel
50kg X 10
60kg X 10
70kg X 10
90kg X 5

Calf raises
25kg X 15
35kg X 12
40kg X 10
45kg X 7


Mentally feeling good still. Physically feeling good. Have more energy than ever. Which is a credit to the food and the !

Supplements arrived today, so tomorrow I'll start those! Feeling great! LFG!!!

@SavantSpore Numbers look good man........

 

[25homes]

Nice work on food

 

[SavantSpore]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

 

[LevButlerov]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

Protein level perfect and low carbs, I love your meals too thanks for the share @SavantSpore

 

[stevesmi]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore the food is looking pretty good
nice updates. keep the grind up its still early

 

[BodyMonster34]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore bro maybe my eyes wrong
but i don't see any red meat in diet
what the deal?

 

[RickRock]

Meals look great

 

[SavantSpore]

@SavantSpore bro maybe my eyes wrong
but i don't see any red meat in diet
what the deal?

Beef taco mince mate!

I'm saving the porterhouse for next week's meals.

 

[ITadmin]

For some reason I can't upload pictures right now. I'll try again later tonight.

@Eddie Haskell looks like @SavantSpore is having the same problem as @hypogaeum and is unable to upload images brother!

AJ

The bugs in question were resolved. We have been working on upscaling, which caused temporary request denials on 'max_filesize' in our containers. Thank you for your patience during this resolution.

If further queries arise, feel free to contact us with bug reports.

@SavantSpore @UGL OZ @Eddie Haskell @LevButlerov @Noah Wixx @stevesmi @Npcclassicphysique champ @ceo

 

[Noah Wixx]

I love the fact we have IT admin account now lets gooo

 

[Mobster]

Not enough cutting use a scale

 

[UGL OZ]

I love the fact we have IT admin account now lets gooo

Hah, me too. I was surprised to see a wild @ITadmin spawn

Thank you for resolving techbro! Now onto more pressing matters, @ITadmin - where's the physique update and when are you starting your log?!

AJ

 

[Eddie Haskell]

I love the fact we have IT admin account now lets gooo

Hah, me too. I was surprised to see a wild @ITadmin spawn

Thank you for resolving techbro! Now onto more pressing matters, @ITadmin - where's the physique update and when are you starting your log?!

AJ

@ITadmin is the head tech guy with us since 2016 we asked him to participate a bit now. @Noah Wixx @UGL OZ

 

[2Thick]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

looking good
always nice to see some nice food pics
that is A+

@SavantSpore

 

[SavantSpore]

looking good
always nice to see some nice food pics
that is A+

@SavantSpore

Planning food for next week. I'll throw in the recipes as well!

 

[2Thick]

Planning food for next week. I'll throw in the recipes as well!

EVO family appreciates you

 

[ceo]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore bros shout out back to you!
good pics man
we love to see the goodies everyday!

 

[BodyMonster34]

Beef taco mince mate!

I'm saving the porterhouse for next week's meals.

bro porterhouse good stuff.

 

[Noah Wixx]

Hah, me too. I was surprised to see a wild @ITadmin spawn

Thank you for resolving techbro! Now onto more pressing matters, @ITadmin - where's the physique update and when are you starting your log?!

AJ

Why did you just make me view that as a pokemon character lol

 

[Ulter]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore
eggs are a great muscle building food
what kind of things do you like to add?
i like to add some salt and oregano

 

[ROIDDERS]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore you are the man!
this is an awesome update
killing it as usual!

 

[ballin2504]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

@SavantSpore nice worked with the pictures man. Keep after it.

 

[Noah Wixx]

Hout out to the EVO IT crew! Awesome work for the speedy fix on picture uploads. Here are the food pics and macros for the last two days! LFG!

Lets go i definitely noticed an improvement as well.

 

[SavantSpore]

Week one completed!

Bit of an update tonight. Been a couple of days since my last update.

Here's an overview of the last few days.

Thursday
Food:
P - 203
C - 93
F - 87

Training:
Rest day - legs sore AF from Wednesday - stairs sucked!

Friday
Food:
P - 197
C - 87
F - 79

Training:
Cardio and Abs
1 hour on treadmill
Crutches to failure superset with leg raises to failure no rest between sets
C - 20 - 15 - 8
L - 11 - 6 - 4

Saturday
Food: On Saturdays we BBQ (pics for reference)
P - 195
C - 75
F - 94

Training:
Upper - Round 2
Lat pull down - cable
20 X 20kg
16 X 35kg
15 X 45kg
8 X 60kg

Seated Cable Row V grip
20 X 25kg
18 X 30kg
14 X 35kg
11 X 45kg

Incline dumbbell bench press
20 X 12.5kg
15 X 17.5kg
9 X 20kg
7 X 20kg

Chest fly machine
20 X 20kg
18 X 40kg
12 X 50kg
9 X 60kg

Lateral raise dumbbell
20 X 5kg
17 X 6kg
8 X 7kg
9 X 7kg

Rear delt reverse fly machine (arms are getting cooked at this point)
17 X 14kg
15 X 18kg
10 X 20kg

Tricep rope push down cable
20 X 12kg
16 X 16kg
11 X 18kg
5 X 20kg

Bicep curls cable
18 X 12kg
15 X 14kg
9 X 18kg
5 X 22kg

Sunday!!!
Food:
P - 198
C - 33
F - 89

Training:
Lower - Round 2 - Today sucked. My legs are still sore
Leg extensions
26kg X 20
47kg X 15
65kg X 10

Single leg press
10 X 40kg
10 X 50kg
10 X 60kg
8 X 70kg

Hack squat
10 X 40kg
10 X 60kg
10 X 80kg
10 X 90kg

Hip abductor machine 1
12 X 14kg
10 X 29kg
8 X 29kg

Hip abductor machine 2
12 X 29kg
12 X 36kg
10 X 43kg

Lying leg curl
10 X 20kg
9 X 46kg
7 X 50kg

Deadlift - barbel
50kg X 10
60kg X 10
70kg X 8

Calf raises
25kg X 15
35kg X 10
40kg X 8

End of week summary:

Overall I think this week went well for my first week. I do need to dial the food in a bit better. I ran out of time today to do prep. But I've got the meal plan sorted for this week and I'll be doing meal prep tomorrow night.
Training was good. Really enjoyed the workouts! Looking at the week. I can definitely see where I'm weakest! And my legs copped a hiding. But I've got the magnesium and vitamins popping so hopefully that gets better in the coming weeks.
Pin days are Sunday and Wednesday for Test C 200mg split across those days. No pip, credit to @AJ UGLOZ for the amazing product! Semaglutide pin is every Sunday! Again no dramas with that one either.

Mentally, it's been a good week. Mood has been stable. Appetite has been ok. Some days I had to force myself to eat. But that's probably because I'm eating more food than I have all year.

Weight fasted:
97.9kg

I've gone up 4kg!!?? But I'm putting this down to food in my system and potentially water retention? Let me know what you think
. Weekly update pics attached!

Thanks again @UGL OZ for this opportunity and @Gains Man for all the coaching!

Bring on week 2!!! LFG Lads!

 

[LevButlerov]

Week one completed!

Bit of an update tonight. Been a couple of days since my last update.

Here's an overview of the last few days.

Thursday
Food:
P - 203
C - 93
F - 87

Training:
Rest day - legs sore AF from Wednesday - stairs sucked!

Friday
Food:
P - 197
C - 87
F - 79

Training:
Cardio and Abs
1 hour on treadmill
Crutches to failure superset with leg raises to failure no rest between sets
C - 20 - 15 - 8
L - 11 - 6 - 4

Saturday
Food: On Saturdays we BBQ (pics for reference)
P - 195
C - 75
F - 94

Training:
Upper - Round 2
Lat pull down - cable
20 X 20kg
16 X 35kg
15 X 45kg
8 X 60kg

Seated Cable Row V grip
20 X 25kg
18 X 30kg
14 X 35kg
11 X 45kg

Incline dumbbell bench press
20 X 12.5kg
15 X 17.5kg
9 X 20kg
7 X 20kg

Chest fly machine
20 X 20kg
18 X 40kg
12 X 50kg
9 X 60kg

Lateral raise dumbbell
20 X 5kg
17 X 6kg
8 X 7kg
9 X 7kg

Rear delt reverse fly machine (arms are getting cooked at this point)
17 X 14kg
15 X 18kg
10 X 20kg

Tricep rope push down cable
20 X 12kg
16 X 16kg
11 X 18kg
5 X 20kg

Bicep curls cable
18 X 12kg
15 X 14kg
9 X 18kg
5 X 22kg

Sunday!!!
Food:
P - 198
C - 33
F - 89

Training:
Lower - Round 2 - Today sucked. My legs are still sore
Leg extensions
26kg X 20
47kg X 15
65kg X 10

Single leg press
10 X 40kg
10 X 50kg
10 X 60kg
8 X 70kg

Hack squat
10 X 40kg
10 X 60kg
10 X 80kg
10 X 90kg

Hip abductor machine 1
12 X 14kg
10 X 29kg
8 X 29kg

Hip abductor machine 2
12 X 29kg
12 X 36kg
10 X 43kg

Lying leg curl
10 X 20kg
9 X 46kg
7 X 50kg

Deadlift - barbel
50kg X 10
60kg X 10
70kg X 8

Calf raises
25kg X 15
35kg X 10
40kg X 8

End of week summary:

Overall I think this week went well for my first week. I do need to dial the food in a bit better. I ran out of time today to do prep. But I've got the meal plan sorted for this week and I'll be doing meal prep tomorrow night.
Training was good. Really enjoyed the workouts! Looking at the week. I can definitely see where I'm weakest! And my legs copped a hiding. But I've got the magnesium and vitamins popping so hopefully that gets better in the coming weeks.
Pin days are Sunday and Wednesday for Test C 200mg split across those days. No pip, credit to @AJ UGLOZ for the amazing product! Semaglutide pin is every Sunday! Again no dramas with that one either.

Mentally, it's been a good week. Mood has been stable. Appetite has been ok. Some days I had to force myself to eat. But that's probably because I'm eating more food than I have all year.

Weight fasted:
97.9kg

I've gone up 4kg!!?? But I'm putting this down to food in my system and potentially water retention? Let me know what you think
. Weekly update pics attached!

Thanks again @UGL OZ for this opportunity and @Gains Man for all the coaching!

Bring on week 2!!! LFG Lads!

Making changing and moving your body forward. I see you're going to get really lean and tight for this journey, just a matter of time. @SavantSpore

 

[SavantSpore]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

 

[25homes]

Food is good

 

[LevButlerov]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

LOL I thought that thumb pic of the music was you had to click 2 times, scared me.
The macros are good but lets try to up the protein on the next meal prep, waiting on the pics though.

Good training today starting the smooth line. @SavantSpore

 

[Mobster]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

Most days I listen to 'trap'

 

[stevesmi]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

@SavantSpore you are looking amazing man!
the chest flys and rear delts are terrific!
pushing some good training!

 

[ROIDDERS]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

@SavantSpore dumbbell lateral raises
rear delt flys
and tricep rope pushdowns
all good ones!

 

[BodyMonster34]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

bro bicep curls cable 100% leigt
chest flys are great
tricep rope pushdown A+
@SavantSpore

 

[Ulter]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

One of the cool things about this training is the variations that you're doing, you're hitting different angles, and you're moving things around, that's really good.

@SavantSpore

 

[2Thick]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

tricep rope push downs and bicep curls cable
hell yeah i like it!
one of my favorite workouts!

@SavantSpore

 

[ceo]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

@SavantSpore bros you gotta give this some credit
good lineup of exercises
pushing it nicely proud of you!

 

[ballin2504]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

@SavantSpore good to hear it’s all going well man. Keep after it brother

 

[SavantSpore]

Mid week check-in! Brought to you by @UGL OZ and coached by @Gains Man

I have some pics of the meal I prepped for the week. I've taken to prepping one mean for the 6 days. And then working my remaining macros around that meal with basics like eggs rice and steak. I find it's easier for me to work to that as I can weigh them and make sure I get closer to the macros each day.

The meal I prepped is spicy coconut chicken with eggplant and green beans.

One serves macros
P: 97.7
C: 15.5
F:34.6

Pics for reference and recipe for reference. The only thing I left out was the palm sugar.

Tuesdays workout:

1 hour treadmill
Crunches and leg raises to failure for three sets no rest

Food:
P:213
C:92
F:75
Still not perfect. But I'm getting closer to dialling it in each day.

Wednesday!

Food:
P:199
C:76
F:84.5

Workout: lower (leg day!! FYeah!)

Leg extension
12 X 45kg
10 X 68kg
8 X 89kg

Hack squat
12 X 80kg
10 X 100kg
8 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
8 X 80kg

Calf raise
12 X 25kg
10 X 35kg
8 X 45kg

Laying leg raise
12 X 39kg
10 X 53kg
8 X 67kg

Hitting PBs!!! LFG!!!! Feeling pumped! Felt good putting the weights up and feeling that resistance through the sets!

Tonight's dinner was a simple steak (rare) and 4 eggs.

I felt bloated on Sunday, but today I'm feeling like that's gone away! Pic for reference - I def think it was some water retention and my body adjusting to the TRT. Speaking of which - today was pin day! Is it strange that I look forward to it now?

Lastly, getting my support supplements in. They are pretty much a meal on their own! Feeling good! Now time for a solid rest and let this body grow!

 

[LevButlerov]

Mid week check-in! Brought to you by @UGL OZ and coached by @Gains Man

I have some pics of the meal I prepped for the week. I've taken to prepping one mean for the 6 days. And then working my remaining macros around that meal with basics like eggs rice and steak. I find it's easier for me to work to that as I can weigh them and make sure I get closer to the macros each day.

The meal I prepped is spicy coconut chicken with eggplant and green beans.

One serves macros
P: 97.7
C: 15.5
F:34.6

Pics for reference and recipe for reference. The only thing I left out was the palm sugar.

Tuesdays workout:

1 hour treadmill
Crunches and leg raises to failure for three sets no rest

Food:
P:213
C:92
F:75
Still not perfect. But I'm getting closer to dialling it in each day.

Wednesday!

Food:
P:199
C:76
F:84.5

Workout: lower (leg day!! FYeah!)

Leg extension
12 X 45kg
10 X 68kg
8 X 89kg

Hack squat
12 X 80kg
10 X 100kg
8 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
8 X 80kg

Calf raise
12 X 25kg
10 X 35kg
8 X 45kg

Laying leg raise
12 X 39kg
10 X 53kg
8 X 67kg

Hitting PBs!!! LFG!!!! Feeling pumped! Felt good putting the weights up and feeling that resistance through the sets!

Tonight's dinner was a simple steak (rare) and 4 eggs.

I felt bloated on Sunday, but today I'm feeling like that's gone away! Pic for reference - I def think it was some water retention and my body adjusting to the TRT. Speaking of which - today was pin day! Is it strange that I look forward to it now?

Lastly, getting my support supplements in. They are pretty much a meal on their own! Feeling good! Now time for a solid rest and let this body grow!

@SavantSpore your food is good, there is some water retention but it happens.
Have you started adding more psyllium husk with probiotics and digestive enzymes?

 

[Noah Wixx]

Week 2 - workout 1, brought to you by @Gains Man

Today was another Upper workout. Starting to really dig this one. Enjoying the movements!

Row
12 X 25kg
12 X 45kg
8 X 60kg
7 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
8 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
5 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
8 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
6 X 26kg

Chest flys
12 X 26kg
10 X 40kg
8 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
9 X 20kg
6 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
9 X 20kg
7 X 22.5kg

Body is feeling good. Loving the sessions!

I'm still in the middle of meal prep. So all you food porn lovers will have to wait a few hours till I'm done. But I'll get those up for you when I'm done. For those of you who like hard fast music. Today's workout kicked off with To the grave

Loving the sessions is critical

 

[SavantSpore]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

 

[SavantSpore]

@SavantSpore your food is good, there is some water retention but it happens.
Have you started adding more psyllium husk with probiotics and digestive enzymes?

Not yet mate. Probably chat to my coach about it this week. Just been to see my body adjust to everything first yet alone add more in the mix. But it's a good idea I'll make sure to bring it up with coach this week.

 

[SavantSpore]

bro bicep curls cable 100% leigt
chest flys are great
tricep rope pushdown A+
@SavantSpore

Yeah I'm loving the cable work!

 

[LevButlerov]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

Meal prep looks good, I like you're trying, that skilled is just beef and rice? @SavantSpore
You're looking better already.

 

[Mobster]

Damn I probably have that many carbs per meal

 

[stevesmi]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

@SavantSpore i would suggest some HIT cardio. you don't have to spend too much time on it. so you save time!

 

[BodyMonster34]

Yeah I'm loving the cable work!

bro hell yeah. real man training get you the body you want. i got mad love @SavantSpore

 

[ROIDDERS]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

@SavantSpore chicken is eaten a ton and its easy to get sick of it. try this recipe though. marinade it in lime, paprika, salt and pepper. then cook in pan or grill. it will taste great!

 

[ceo]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

bros i think you being very consistent. keep up the good work. i want to see you kill the leg training @SavantSpore

 

[Ulter]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

This is a fantastic update, man. This is the way you should hit your legs. I got a lot of respect for this. This is iron training at its finest.@SavantSpore

 

[25homes]

Nice work

 

[2Thick]

Week 2 complete!! Brought to you by @UGL OZ
Coached by @Gains Man

Weight fasted: 99.0kg

My body is still adjusting to the new regime. But overall I'm feeling good!

Thursday
Macros:
P:203
C:83
F:54

Training:
Cardio and abs

Friday
Macros:
P:196
C:98
F:72

Training:
REST DAY

Saturday
Macros:
P:201
C:86
F:80

Training:
Upper:
Row
12 X 25kg
12 X 45kg
8 X 60kg
6 X 65kg

Incline dumbbell press
15 X 15kg
12 X 17.5kg
10 X 20kg
10 X 22.5kg

Lat pull down
12 X 25kg
10 X 40kg
8 X 50kg
9 X 55kg

Dumbbell Lateral raises
12 X 6kg
10 X 7kg
10 X 8kg

Rear delt flys
12 X 12kg
9 X 19kg
8 X 26kg

Chest flys
12 X 26kg
10 X 40kg
6 X 68kg

Tricep rope push down
12 X 10kg
9 X 17.5kg
8 X 22.5kg

Bicep curls cable
12 X 10kg
10 X 17.5kg
8 X 22.5kg

Sunday
Macros:
P:199
C:97
F:52

Training:
Lower:
Leg extension
12 X 45kg
10 X 68kg
10 X 89kg

Hack squat
12 X 80kg
10 X 100kg
10 X 120kg

Single Legg press
10 X 60kg
8 X 80kg
8 X 100kg

Hip abductors 1
12 X 23kg
10 X 36kg
8 X 50kg

Hip abductors 2
12 X 23kg
10 X 36kg
8 X 50kg

Deadlift
12 X 40kg
10 X 60kg
5 X 80kg

Calf raise
12 X 25kg
10 X 35kg
9 X 55kg

Laying leg raise
12 X 39kg
10 X 53kg
10 X 67kg

Meal prep:
To be honest. I found I got sick of chicken pretty quick last week. So I've decided to go back to mince and rice. It's easier to manage and I prefer eating it. So nice and simple again. 200g mince a day with 100g rice for a bulk of the carbs. I have extra rice cooked so I can use it to top up carbs for my dinner meal. Plan is to alternate between that and roast sweet potato.

Mental well being:
Mentally been pretty good. Not noticing any mood swings or anything like that. I struggled sleeping a couple of nights last week but overall pretty good.

Physical:
I've noticed my muscles are becoming harder and have a bounce in them. They are starting to feel like rubber bands when I push on them when before they felt soft and squishy.

Things to improve!
I need to ensure I
get the cardio days in on the rest days. I'm hoping if I can get these in the weight will start coming back down again on the scale.

@SavantSpore protein is looking good on this. i'm glad you physically feel harder. i think what you are experiencing is drying out for sure but you don't want to dry out too much