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Approved Log First cycle 350 Testosterone 150 Equipoise Geneza Napsgear Log
- Thread starter devinTK
- Start date
bro haha. you cool cat. when i meet up with lot lizards i stuff my shorts too
Nah im just gifted down there
Meal Alternate #1
1 whole egg AND 275g Egg whites in carton bob evans is good choice here or Whey or egg protein isolate (30g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges
(10g) Natural peanut / almond butter or 15g Cabot cheddar Cheese
Meal Alternate #2
Whey or egg protein isolate (35g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry or 40g Rice' N Grinds (Flavored cream of rice) measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(20g) Natural peanut / almond butter
Meal Alternate #3
145g 93-96% Lean ground beef/ bison or 133g Sirloin/ Flank steak trimmed of all fat
220g Baked / sweet potato or 160g Rice (Jasmine white rice)
Green vegetables of your choice
Meal Alternate #4
Whey protein isolate (35g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(20g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or (20g) Natural peanut / almond butter
Meal alternate #5
133g cooked chicken breast or 130g 98% lean turkey breast
220g Baked / sweet potato or 160g Rice (Jasmine white rice) or 45g carbs from Tortillas
Green vegetables of your choice
5g ml olive or mac oil or 10g almonds or 33g avocado or 25g sour cream
Can pick any of them for each meal or just use the same one. Doesn't matter
1 whole egg AND 275g Egg whites in carton bob evans is good choice here or Whey or egg protein isolate (30g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges
(10g) Natural peanut / almond butter or 15g Cabot cheddar Cheese
Meal Alternate #2
Whey or egg protein isolate (35g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry or 40g Rice' N Grinds (Flavored cream of rice) measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(20g) Natural peanut / almond butter
Meal Alternate #3
145g 93-96% Lean ground beef/ bison or 133g Sirloin/ Flank steak trimmed of all fat
220g Baked / sweet potato or 160g Rice (Jasmine white rice)
Green vegetables of your choice
Meal Alternate #4
Whey protein isolate (35g of protein worth review label please)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry or 40g Cream of rice measured dry or 45g Cream of wheat measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(20g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or (20g) Natural peanut / almond butter
Meal alternate #5
133g cooked chicken breast or 130g 98% lean turkey breast
220g Baked / sweet potato or 160g Rice (Jasmine white rice) or 45g carbs from Tortillas
Green vegetables of your choice
5g ml olive or mac oil or 10g almonds or 33g avocado or 25g sour cream
Can pick any of them for each meal or just use the same one. Doesn't matter
PUSH DAY-
Flat Dumbbell press- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Incline press variation- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
cable fly- 2 sets reps 10-15 reps no failure
Side lateral- 2 sets of 20 fail around 20 reps, 1 set of 10 heavier no failure
Shoulder press variation- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Front raises for front delts- 2 sets of 20 reps no failure
Long head of tricep movement- 2 set of 10 to failure, 1 set of 10 no failure
Short head of tricep movement- 1 set of 10 to failure, 1 set of 10 no failure
calves- 1 movement- 1 set of 12, 1 set of 15, 1 set of 15 to failure
PULL DAY-
Single arm lat pulldown- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Bent over rows- Go light and feel the movement- 1 set of 10 to failure, 1 set of 12 no failure
Rack pulls- 1 set of 8 no failure, 1 set of 10
Any row movement- 1 set of 15 to failure
rear delt fly- 1 set of 12, 1 set of 15
rear delt movement - 1 set of 10 to failure
2 biceps movements- 2 sets of 15 no failure on each
1 single arm bicep movement- 8-10 reps
OFF DAY-
LEGS-
Seated curls- 1 set of 10 to failure, 1 set of 12 no failure
Leg extensions- 1 sets of 20 no failure
Leg press movement- 1 set of 10 to failure, 1 set of 20 no failure
hip press or hack squat- 1 set of 10 to failure, 1 set of 20 no failure
Lunges- 10 reps each leg, 2 sets
Abductor- 1 set of 12 to failure, 1 set of 15 no failure
Hamstring variation- 2 sets of 20 reps no failure
OFF DAY
REPEAT AT DAY 1
Seems kinda light compared to my upper/lower split, but will give it a try and update him
Flat Dumbbell press- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Incline press variation- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
cable fly- 2 sets reps 10-15 reps no failure
Side lateral- 2 sets of 20 fail around 20 reps, 1 set of 10 heavier no failure
Shoulder press variation- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Front raises for front delts- 2 sets of 20 reps no failure
Long head of tricep movement- 2 set of 10 to failure, 1 set of 10 no failure
Short head of tricep movement- 1 set of 10 to failure, 1 set of 10 no failure
calves- 1 movement- 1 set of 12, 1 set of 15, 1 set of 15 to failure
PULL DAY-
Single arm lat pulldown- 1 top set reps 8-10 fail in this range, 1 back off set reps 12-15 no failure
Bent over rows- Go light and feel the movement- 1 set of 10 to failure, 1 set of 12 no failure
Rack pulls- 1 set of 8 no failure, 1 set of 10
Any row movement- 1 set of 15 to failure
rear delt fly- 1 set of 12, 1 set of 15
rear delt movement - 1 set of 10 to failure
2 biceps movements- 2 sets of 15 no failure on each
1 single arm bicep movement- 8-10 reps
OFF DAY-
LEGS-
Seated curls- 1 set of 10 to failure, 1 set of 12 no failure
Leg extensions- 1 sets of 20 no failure
Leg press movement- 1 set of 10 to failure, 1 set of 20 no failure
hip press or hack squat- 1 set of 10 to failure, 1 set of 20 no failure
Lunges- 10 reps each leg, 2 sets
Abductor- 1 set of 12 to failure, 1 set of 15 no failure
Hamstring variation- 2 sets of 20 reps no failure
OFF DAY
REPEAT AT DAY 1
Seems kinda light compared to my upper/lower split, but will give it a try and update him
you will get there man. the body can do amazing things
bro while in prison if you stuffed shorts you would be first we drag to showers first night initiationNah im just gifted down there
@devinTK looks like you’re making good progress man.
Taking shape with progress
@devinTK amazing work so far bro.....keep killing it.......
I check in with coach tomorrow and haven't lost any more weight over the last 5days.feel like the 5pounds last week was just water.. Hoping he decides to pull the calories down quite a bit from the 2500 i am at. I feel a little leaner, but I want to get this cut over with.
You're likely on the wrong diet imo
calories mean nothing, how about macros and foods? share please. @devinTK
5 of any of these meals. Normally eat 3 of the chicken/rice ones and switch up other 2. This is new updated diet for 1800calories. 200g protein 150g carbs
Meal Alternate #1
1 whole egg AND 275g Egg whites in carton bob evans is good choice here or Whey or egg protein isolate (30g of protein worth review label please)
1 pc Any bread listed above (15g carb per slice) or 22g Old Fashioned Rolled oats measured dry or 20g Cream of rice measured dry or 20g Cream of wheat measured dry
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges
(5g ) Natural peanut / almond butter or 8g Cabot cheddar Cheese
Meal Alternate #2
Whey or egg protein isolate (35g of protein worth review label please)
1 pc Any bread listed above (15g carb per slice) or 22g Old Fashioned Rolled oats measured dry or 20g Cream of rice measured dry or 22g Cream of wheat measured dry or 40g Rice' N Grinds (Flavored cream of rice) measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(15g) Natural peanut / almond butter
Meal Alternate #3
145g 93-96% Lean ground beef/ bison or 133g Sirloin/ Flank steak trimmed of all fat
110g Baked / sweet potato or 80g Rice (Jasmine white rice)
Green vegetables of your choice
Meal Alternate #4
Whey protein isolate (35g of protein worth review label please)
1 pc Any bread listed above (15g carb per slice) or 22g Old Fashioned Rolled oats measured dry or 20g Cream of rice measured dry or 22g Cream of wheat measured dry
65g Blueberries or 75g Sliced pineapple chunks or 50g banana (with no skin) or 70g Sliced apple or 130g Sliced strawberries or 80g Peeled orange wedges
(10g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or (10g) Natural peanut / almond butter
Meal alternate #5
133g cooked chicken breast or 130g 98% lean turkey breast
110g Baked / sweet potato or 80g Rice (Jasmine white rice)
Green vegetables of your choice
5g ml olive or mac oil or 10g almonds or 33g avocado or 25g sour cream
@devinTK sorry to tell you this but bad advice telling you to use bread, no need here.
how active is your job?
Probably a 3-4 out of 5 activity. If I dont lose 1.5pounds or more over the next week im going to start 20mcg clen. I can't imagine I won't lose that much on 1800calories. I dont believe I have more than 10-12pounds at the most to get into a good spot to push food up again.
The issue here is you're trying to use a band aid to fix a knife wound.
Instead of dialing in your diet and nutrition with us, you're low caloric intake is going to make you gain fat, and your solution? clenbuterol
This is not a solution here. If you want to cut, we should start you on retatrutide higher dose. @devinTK not clen.
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