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Honestly love dropset pumps, going to cut em tho for a few weeks after leg day tomorow and swap out some exercises for a change up. @stevesmi
I do drop sets just about every workout.
this is a good looking cardio session. You put in some good time on it. Slow dedicated cardio is very solid. @Shakey
Bros. You definitely looking fantastic on this. I got a lot of love for the. Supplements, the cardio and everything in between. I like how you're hitting those eggs with the toast. That's good protein and carbs. @Shakey
@Shakey excellent work on the supplements and excellent work on the cardio. The workouts are all fantastic if you ask me. Nice job doing the face pulls and barbell shrugs.
Thanks guys
Going to try and add a few things to the menu, atleast for breakfast, saw i can do egg salad with 0% greek yogurt and if i add a little more yogurt i can keep the protein/fat ratio better. I deff had to clean uo the diet 100% @ceo
I got lots of time on my hands, so i spend lots at the gym and make sure everythings hit. ive been making sure to get my rear delts to catch up to the others, kinda neglected them a bit. @ROIDDERS
Going to try and add a few things to the menu, atleast for breakfast, saw i can do egg salad with 0% greek yogurt and if i add a little more yogurt i can keep the protein/fat ratio better. I deff had to clean uo the diet 100% @ceo
I got lots of time on my hands, so i spend lots at the gym and make sure everythings hit. ive been making sure to get my rear delts to catch up to the others, kinda neglected them a bit. @ROIDDERS
I'll switch my grip up on back exercises too
@Shakey nice work big fella. Really like the training and volume put in. Keep it up
@ballin2504 thanks bud. Deff will
LevButlerov
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11/22/25
Macros
Cal/Pro/Carb/Fat
2580/232/268/74
Diet
Meal 1
4 eggs, 4 slices whole wheat toast
3.4g psyllium husk
Intra
Clif builder protein bar
Post workout/meal 2
3 scoops of protein
200g of white rice
Meal 3
200g of chicken
Meal 4
200g of chicken
200g of white rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
Cardio
Stairmill
Duration 20min
Speed 10
Treadmill
Duration 40min
Incline 5
Speed 3.6
Workout
Legs/Forearms
Hacksquat 145x10x1, 235x8x3 dropset
Hacklunge 155x8x3 dropset
Uni leg ext 90x6x3 triple drop
Uni standing leg curls 70x4x3 triple drop
Prone leg curls 160x4x3 triple drop
Uni calf raises 110x4x6 triple drop
uni wrist curls 30x7x3
Uni reverse wrist curls 20x6x3
Pronation 30x7x3
Supination 25x7x3
Hand grip 150x10x5
Macros
Cal/Pro/Carb/Fat
2580/232/268/74
Diet
Meal 1
4 eggs, 4 slices whole wheat toast
3.4g psyllium husk
Intra
Clif builder protein bar
Post workout/meal 2
3 scoops of protein
200g of white rice
Meal 3
200g of chicken
Meal 4
200g of chicken
200g of white rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
Cardio
Stairmill
Duration 20min
Speed 10
Treadmill
Duration 40min
Incline 5
Speed 3.6
Workout
Legs/Forearms
Hacksquat 145x10x1, 235x8x3 dropset
Hacklunge 155x8x3 dropset
Uni leg ext 90x6x3 triple drop
Uni standing leg curls 70x4x3 triple drop
Prone leg curls 160x4x3 triple drop
Uni calf raises 110x4x6 triple drop
uni wrist curls 30x7x3
Uni reverse wrist curls 20x6x3
Pronation 30x7x3
Supination 25x7x3
Hand grip 150x10x5
@Shakey Awesome pull session right here!
Liking the new diet Bro!!!!!
11/23/25
Cardio Only
Death by Stairmill
Duration 60 min
Speed 10
Treadmill
Duration 60 min
Incline 5.5
Speed 3.6
Walk Home
25min
@LevButlerov consider the cardio pushed bro
Cardio Only
Death by Stairmill
Duration 60 min
Speed 10
Treadmill
Duration 60 min
Incline 5.5
Speed 3.6
Walk Home
25min
@LevButlerov consider the cardio pushed bro
LevButlerov
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11/23/25
Diet
Macros
Cal/Pro/Carb/Fat
2995/276/280/92
Meal 1
4 eggs, 2 slices of whole wheat
3.4g psyllium husk
Meal 2
200g of chicken
200g of white rice
Pre W/O
Cliff builder bar
Post W/O
2 Core power protein drinks
Meal 3
200g of chicken
200g of rice
83g mixed veggies
Meal 4
200g of chicken
200g of rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
Diet
Macros
Cal/Pro/Carb/Fat
2995/276/280/92
Meal 1
4 eggs, 2 slices of whole wheat
3.4g psyllium husk
Meal 2
200g of chicken
200g of white rice
Pre W/O
Cliff builder bar
Post W/O
2 Core power protein drinks
Meal 3
200g of chicken
200g of rice
83g mixed veggies
Meal 4
200g of chicken
200g of rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
@LevButlerov
If im not half dead after cardio, its wasnt cardio lol
If im not half dead after cardio, its wasnt cardio lol
LevButlerov
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LevButlerov
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love your diet high protein high carbs
@Shakey how do you like the psyllium in there?@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
Nice supps there mate, the k2 is a smart addition, wouldn't be a bad idea at all to double that fish oil.
6.8g of psyliium did alright. But i think i need to raise it while eating 270ish g of pro daily. @LevButlerov goin to add another scoop or 2
@Dreamer comes in the vit d 20k so when i was switching from 1000iu softgels to the 20k tabs it was a nice additition
I can double em, deff have enough
@Dreamer comes in the vit d 20k so when i was switching from 1000iu softgels to the 20k tabs it was a nice additition
I can double em, deff have enough
Huge improvements on the diet here mate! You've got a really good attitude and willingness to listen! Can't wait to see where you take this.
Thanks bud @waggat , cant wait to see the results myself
Could definitely drop a few exercises here which would allow you to get after the others. To start I would:
Drop back extensions (since you've got deadlifts)
Drop one of the shrugs (don't need 2)
Drop one of the curls (don't need 3)
Replace one of the seated rows with pulldowns
I usually do uni lat pulldowns and only bent over rows but the gym was super busy that day. Im switching to seated rows from bent overs for less back strain.
Back ext are a must more so for a warm up for deadlifts because the herniated discs.
I was planning on dropping a couple exercises on push and pull days anways so ill take that advice and drop the 45°, they are a tad harsh on my back. Thanks for the advice bro @waggat
Back ext are a must more so for a warm up for deadlifts because the herniated discs.
I was planning on dropping a couple exercises on push and pull days anways so ill take that advice and drop the 45°, they are a tad harsh on my back. Thanks for the advice bro @waggat
Always be careful with your back brother. Your workouts are no joke and intense so no big deal to drop an exercise that might be nagging at your back. You're making good progress bro.
Great cardio that day too!
Thanks bud, yeah i deff like intense workouts but if i gotta cut an exercise to prevent quad atrophy again from a nerve root compression or my discs hurting, then i will. I still only got somewhere around 75% size back from atrophy to vastus medialis last winter. Lost about a softball size chunk before i realized during time slacking off during holidays.
Strength wise is about 85% or so since rest of quad was untouched for the most part.
LevButlerov
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try to do 1tbps of psyllium before each meal but drink a lot of water at least 3-4 L/ed for Canada, or you know Gallons? @Shakey
Yeah i usually drink about 3 or so
I went with 2 scoops am and pm, im going to see how that works then try before meals
11/24/25
Weight
200.9lbs
Macros
Cal/Pro/Carb/Fat
1925/172/200/62
Diet
Meal 1
4 eggs, 2 slices of whole wheat
6.8g psyllium husk
Meal 2
200g chicken
200g white rice
100g mixed veggies
Snack
Protein drink
Meal 3
200g of chicken
200g of rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
No workout or cardio
Currently sick, taking a few days off
Weight
200.9lbs
Macros
Cal/Pro/Carb/Fat
1925/172/200/62
Diet
Meal 1
4 eggs, 2 slices of whole wheat
6.8g psyllium husk
Meal 2
200g chicken
200g white rice
100g mixed veggies
Snack
Protein drink
Meal 3
200g of chicken
200g of rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
No workout or cardio
Currently sick, taking a few days off
Rest up brother. get back into it soon, maybe a nice walk?
LevButlerov
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lets try it out
LevButlerov
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Yeah roughly, migraine and double ear ache on top of other symptoms is pretty fun
Prob be good in a couple days.
At the moment vit d daily from taking 6 multis is 4800iu, plus 20k every 3 days
Vit c from the multis is 1080mg, no seperate supp @LevButlerov
Prob be good in a couple days.
At the moment vit d daily from taking 6 multis is 4800iu, plus 20k every 3 days
Vit c from the multis is 1080mg, no seperate supp @LevButlerov
LevButlerov
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can you take aspirin with your meds? @Shakey
I can but they dont help, usually tylenol extra strength.
Cold and flu stuff is off the table, some ingredients lower the seizure threshhold, others thin the med concentration in blood with frequent doses.
Had 4 seizures after shooting my first deer because i took neocitron a few days in a row.
@LevButlerov
LevButlerov
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Did yesterday and usually for my back. @LevButlerov
Aspirin &advil dont do anything for me, so tylenols the go too
Dont take anywhere the amount i used too for back since i started working out.
LevButlerov
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I dont have probiotics yet. @LevButlerov
Its low priority compared to other stuff for now.
Organic psyllium
Protein powder
Creatine
Bpc and reta(i decided on reta) when i order.
Tb500 will be next month prob.
Its low priority compared to other stuff for now.
Organic psyllium
Protein powder
Creatine
Bpc and reta(i decided on reta) when i order.
Tb500 will be next month prob.
11/25/25
Weight
199.5
Macros
Cal/Pro/Carb/Fat
2247/188/204/76
Diet
Meal 1
4 eggs, 2 slices of whole wheat
6.8g psyllium husk
Snack
Protein bar
Meal 2
200g chicken
200g rice
Snack
Protein bar
Meal 3
200g chicken
200g rice
98g mixed veggie
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Weight
199.5
Macros
Cal/Pro/Carb/Fat
2247/188/204/76
Diet
Meal 1
4 eggs, 2 slices of whole wheat
6.8g psyllium husk
Snack
Protein bar
Meal 2
200g chicken
200g rice
Snack
Protein bar
Meal 3
200g chicken
200g rice
98g mixed veggie
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
LevButlerov
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I remember you're on a budget I understand sorry i'm anxious to see you get probiotics in there they are #1 priority actually if you taking tylenol
MORE priority than protein powder @Shakey
LevButlerov
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Good macros today @Shakey which protein bar you eating? pic please
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Good simple single ingredient foods eating day, especially when sick.
Great choice! Run it as long as you can afford the real magic happens later on.
Nice to see you lowering this
e3d is fine but when you're that sick you can take it ED with high dose VitC 3g/day.
Sorry to hear about your back bro I wonder if there's any alternative to tylenol you haven't tried? I know advil and aspirin or no go's have you tried anything else? The TB/BPC peptides are gonna help for sure.
If you can muster the funds check for "Digest Gold" on amazon next time you have extra funds to use.
LevButlerov
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Check ingredients these are soy protein based? @Shakey
Didnt have much appetite, had to shovel it down. @HarleyGuy
I dont have a seperate vit d supp, but ill put it on this list to grab.
Im going to start with reta and bpc, if ive got room next month ill run tb on top.
Im honestly a lot better from lifting, 2 years ago was like 6 to 8 extra strength tylenol daily for like a week straight once or twice a month. Now when i hurt it badly, im down for 2 days, moving around the 3rd easily, only a few tylenol first day or so and its nowhere near as often.
Ill check out this digest gold.
@LevButlerov yea soy based. Ill check to see about probiotics when i look for vit c aswell see what i can find
I dont have a seperate vit d supp, but ill put it on this list to grab.
Im going to start with reta and bpc, if ive got room next month ill run tb on top.
Im honestly a lot better from lifting, 2 years ago was like 6 to 8 extra strength tylenol daily for like a week straight once or twice a month. Now when i hurt it badly, im down for 2 days, moving around the 3rd easily, only a few tylenol first day or so and its nowhere near as often.
Ill check out this digest gold.
@LevButlerov yea soy based. Ill check to see about probiotics when i look for vit c aswell see what i can find
Probiotics are a very important addition, especially if your taking NSAIDS and things.
your meals are nice and clean, your doing really well there, are you feeling any better?
Yea feelin a bit better, prob start cardio thurs night, then start the lift sched friday. Doin a rework. Changing second half over.
Push pull leg/forearms rest torso shoulders/arms legs/forearms.
Ill get some exercise @Dreamer in today, installing 500ft of roof de-ice cable in the rain before the snow comes.
@s.gentz Yea a fair amount but they taste good lol
Probiotics are super important. A lot of aches, pains, and general malaise can be linked back to gut health. Digest Gold is the best on the market in my opinion
Good choice it's cheap too!
This is great bro! Happy to hear. Look up hyperextensions on the machine at the gym or ask someone there, they are great for lower back and over time you can hold a medicine ball while you do it. Great for lower back.
This would have destroyed your gut biome.
Also, your protein bars are spiking your insulin with that much sugar. I recommend Quest brand protein bars. See pics.
Attachments
@s.gentz @HarleyGuy
Ill check out all 3 when im almost done this box. As for digest gold, ill have to look at a more cost friendly option, i only looked quickly but i saw webbers brand is cheap and and i looked into probiotics last night, found some budget friendly options ill prob order with the vit d, organic husk and enzymes
Ill check out all 3 when im almost done this box. As for digest gold, ill have to look at a more cost friendly option, i only looked quickly but i saw webbers brand is cheap and and i looked into probiotics last night, found some budget friendly options ill prob order with the vit d, organic husk and enzymes
11/26/25
Weight
200lbs
Macros
Cal/Pro/Carb/Fat
2396/227/229/64
Diet
Meal 1
4 eggs, spincah tortilla
6.8g psyllium husk
Meal 2
200g chicken breast
200g rice
Meal 3
200g chicken
200g rice
3 mozzarella sticks
6.8g of psyillium husk
Snack
Protein drink
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Weight
200lbs
Macros
Cal/Pro/Carb/Fat
2396/227/229/64
Diet
Meal 1
4 eggs, spincah tortilla
6.8g psyllium husk
Meal 2
200g chicken breast
200g rice
Meal 3
200g chicken
200g rice
3 mozzarella sticks
6.8g of psyillium husk
Snack
Protein drink
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
LevButlerov
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Diet is clean today, can we up the fats with omega 3s like walnuts? @Shakey
Im going to say probably not on any tree nuts. i was severely allergic as a child which i grew out of. So while i can eat them, the aversion i have towatds nuts is still there, i only eat them if they are inside something or dont look the same. Peanut butter i have but maybe eat once a month, thats the only nut related thing i eat.
Other options ? @LevButlerov
Other options ? @LevButlerov
LevButlerov
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fish oil is an option, can you do that? @Shakey
Currently taking 6g daily (1980mg EPA/1320 DHA) @LevButlerov
LevButlerov
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lets up to 10 grams please @Shakey
Sounds good @LevButlerov
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Will do @LevButlerov
11/27/25
Weight
198.8lbs
Macros
Cal/Pro/Carb/Fat
1884/176/202/60 (bit low today)
Diet
Meal 1
4 eggs, 2 whole wheat toast
6.8g psyllium husk
Meal 2
200g chicken
200g rice
Snack
Protein bar
Meal 3
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
200mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
I'll be back at the gym sat mornin
Weight
198.8lbs
Macros
Cal/Pro/Carb/Fat
1884/176/202/60 (bit low today)
Diet
Meal 1
4 eggs, 2 whole wheat toast
6.8g psyllium husk
Meal 2
200g chicken
200g rice
Snack
Protein bar
Meal 3
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
200mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
I'll be back at the gym sat mornin
LevButlerov
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macros a bit low but clean today, how are you feeling? @Shakey
Good, not sick anymore but the back needs a day after installing a de-ice cable. Its from twisting side to side on a ladder for a day.
Better to wait a day then make is worse. @LevButlerov
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get rest and recover @Shakey
11/28/25
Weight
195.3lbs
Macros
Cal/Pro/Carb/Fat
2556/245/248/81
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Meal 2
200g chicken
200g rice
Meal 3
200g chicken
200g rice
15g parmesan
Snack
Protein bar
Meal 4
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
1 kirkland signature probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Ordered
Reta
BPC
Vit C
Organic psyllium
WEbbers digestive enzymes
Weight
195.3lbs
Macros
Cal/Pro/Carb/Fat
2556/245/248/81
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Meal 2
200g chicken
200g rice
Meal 3
200g chicken
200g rice
15g parmesan
Snack
Protein bar
Meal 4
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
1 kirkland signature probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Ordered
Reta
BPC
Vit C
Organic psyllium
WEbbers digestive enzymes
LevButlerov
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Good looks good, you're keeping it clean but lacking fats, can you add omega 3 fats? I know you are no on nuts, how about fish fatty fish? @Shakey
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
I like the supps man, 10g fish oil is solid, @LevButlerov is correct some more meals like salmon or fatty fish wouldnt hurt.
I do have a bit of salmon but i usually only have basa and canned tuna. @LevButlerov @Dreamer
Ill do a search for budget salmon and trout.
Ill do a search for budget salmon and trout.
Last edited:
Macros looking good here and food is looking clean.
LevButlerov
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you can do canned tuna just wash it well @Shakey
wild caught salmon or trout is an excellent option, don't be shy to load up either when they go on sale!
Thats what i did with the chicken, got 38lbs last time. @HarleyGuy
That's the way to do it!
Got some looks taking 40lbs of whole chickens on the bus at 8am but worth it.
@HarleyGuy
@HarleyGuy
11/29/25
Weight
194lbs
Macros
Cal/Pro/Carb/Fat
2678/234/283/73
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Post WO
2 scoops of protein
Protein bar
Meal 2
200g chicken
165g rice
Meal 3
110g shreddies
250ml 2% milk
Meal 4
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
1 kirkand signature probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Cardio
Stairmill
Duration 10min
Speed 10
Treadmill
Duration 110min
Incline 5.5
Speed 3.6
Workout
Chest
Incline bench 105x6x3
Benchpress 135x4x3
Pec dec 130x8x3
Incline dumbell press 35sx8x2, 35sx6x1
Incline cable fly 20x8x3
Ab machine 80x8x3
Had to quit early, so running either a bro split this week, or a modified split to work everthing in 4 days or so
Weight
194lbs
Macros
Cal/Pro/Carb/Fat
2678/234/283/73
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Post WO
2 scoops of protein
Protein bar
Meal 2
200g chicken
165g rice
Meal 3
110g shreddies
250ml 2% milk
Meal 4
200g chicken
200g rice
6.8g of psyillium husk
Supps
6 kirkland signature mens multi
1 kirkand signature probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Cardio
Stairmill
Duration 10min
Speed 10
Treadmill
Duration 110min
Incline 5.5
Speed 3.6
Workout
Chest
Incline bench 105x6x3
Benchpress 135x4x3
Pec dec 130x8x3
Incline dumbell press 35sx8x2, 35sx6x1
Incline cable fly 20x8x3
Ab machine 80x8x3
Had to quit early, so running either a bro split this week, or a modified split to work everthing in 4 days or so
11/30/25
Weight
195.6
Macros
Cal/Pro/Carb/Fat
2625/194/294/94
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Post WO
Protein bar
Meal 2
405g chicken and lamb chili
2 slices whole wheat toast
Meal 3
2 toast
113g protein egg salad
Meal 4
377g chicken
210g white rice
6.8g of psyillium husk
Supps
6 multivitamin
1 probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Cardio
Treadmill
Duration 30min
Incline 5.5
Speed 3.6
Workout
Back
Lat pulldown, wide grip 100x10x1, 120x8x2
Lat pulldown, v-grip 120x8x2
Bent over row overhand 135x8x2
Bentover row underhand 135x8x2
Barbell shrugs 185x10x3
Back ext 25x10x3
Deadlifts 135x10x1, 185x10x2
12/1/25
Weight
196.4
Macros
Cal/Pro/Carb/Fat
3018/231/317/83
Diet
Meal 1
200g protein egg salad
2 whole wheat toast
110g shreddies
250ml 2% milk
Meal 2
292g chicken
200g rice
Meal 3
178g chicken
85g kraft dinner
1/3 cup 2% milk
Meal 4
178g chicken
85g kraft dinner
1/3 cup 2% milk
Supps
6 multivitamin
1 probiotic
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
Cardio
Treadmill
Duration 30min
Incline 5.5
Speed 3.6
Workout
Shoulders/arms
Dumbell shoulder press 30x10x1, 35x9x1
Upright row 85x8x3
Lateral raise 15x10x3
Front raise 15x10x3
Cable internal rotation 15x10x3
Cable external rotation 10x10x3
Double cable curls 25x10x3
Seated hammercurls 30x10x3
Reverse barbell curls 60x8x3
Barbell skullcrushers 60x10x3
Rope pulldowns 40x8x2
Weight
195.6
Macros
Cal/Pro/Carb/Fat
2625/194/294/94
Diet
Meal 1
4 eggs, spinach wrap
6.8g psyllium husk
Post WO
Protein bar
Meal 2
405g chicken and lamb chili
2 slices whole wheat toast
Meal 3
2 toast
113g protein egg salad
Meal 4
377g chicken
210g white rice
6.8g of psyillium husk
Supps
6 multivitamin
1 probiotic
10g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
13.6g psyillium husk
Cardio
Treadmill
Duration 30min
Incline 5.5
Speed 3.6
Workout
Back
Lat pulldown, wide grip 100x10x1, 120x8x2
Lat pulldown, v-grip 120x8x2
Bent over row overhand 135x8x2
Bentover row underhand 135x8x2
Barbell shrugs 185x10x3
Back ext 25x10x3
Deadlifts 135x10x1, 185x10x2
12/1/25
Weight
196.4
Macros
Cal/Pro/Carb/Fat
3018/231/317/83
Diet
Meal 1
200g protein egg salad
2 whole wheat toast
110g shreddies
250ml 2% milk
Meal 2
292g chicken
200g rice
Meal 3
178g chicken
85g kraft dinner
1/3 cup 2% milk
Meal 4
178g chicken
85g kraft dinner
1/3 cup 2% milk
Supps
6 multivitamin
1 probiotic
6g fish oil(1980mg EPA/1320 DHA)
3g Green Tea Extract
400mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
Cardio
Treadmill
Duration 30min
Incline 5.5
Speed 3.6
Workout
Shoulders/arms
Dumbell shoulder press 30x10x1, 35x9x1
Upright row 85x8x3
Lateral raise 15x10x3
Front raise 15x10x3
Cable internal rotation 15x10x3
Cable external rotation 10x10x3
Double cable curls 25x10x3
Seated hammercurls 30x10x3
Reverse barbell curls 60x8x3
Barbell skullcrushers 60x10x3
Rope pulldowns 40x8x2
LevButlerov
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protein still needs work to go over 220
but overall you're doing well on training I like the cardio and supps @Shakey the training you doing any drop sets?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
Even adding some whey protein would be a good easy way to get some in - not everyone is a fan, but it has its place.
Training looks good, plenty volume
650 mg caffeine?!
Yea couple short days on protein, gotta meal prep again tomoro, was cookin on the fly.
I went to a modded bro split for my back, to go easy a couple days. And ive cut dropsets for a few rotations. @LevButlerov
Got 10lbs arriving tomorrow @Dreamer
Organic Psyllium husk got massively delayed so just grabbed cheap metamucil til its back instock. Also dropped backdown to 6g fish oil, just to make what i got last a bit longer.
@toddthelineman 200mg on wake up, 200mg around noon, usually 200 at 4pm but i sometimes forget and theres 250mg in preworkout.
I went to a modded bro split for my back, to go easy a couple days. And ive cut dropsets for a few rotations. @LevButlerov
Got 10lbs arriving tomorrow @Dreamer
Organic Psyllium husk got massively delayed so just grabbed cheap metamucil til its back instock. Also dropped backdown to 6g fish oil, just to make what i got last a bit longer.
@toddthelineman 200mg on wake up, 200mg around noon, usually 200 at 4pm but i sometimes forget and theres 250mg in preworkout.
good way to bump up protein is doubling up on the whey protein- two scoops instead of one
Used to do 3 scoops just to hit 200g daily. Now with the amount of chicken i eat(usually) i think 2 scoops will be good @rizzlekdizzle
LevButlerov
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scoop it up at least get the high protein
So 850mg sometimes? Like most of the time? I’m pretty dependent on caffeine myself, but when I was able to abstain from it I benefited greatly. Have seen this in others as well. It can really stress your body. You’re using a lot. At some point you may consider slowly lowering the amount. It takes willpower or something of life hack lol. @kcates did it, and I believe it’s been helpful for him
I only run this much when cutting. If im not then pre is my only caffeine. Most likely after im done runnig reta ill drop caffeine to pre only.
As for willpower to cut back caffeine. Ive got plenty. @toddthelineman
Cool! You’re doing better than me hahaha
I quit for 10months last year when i started working out but started again when i thought i was loosing my quad.
The hardest days cold turkey are the first 3, the 7th and 10th for me.
LevButlerov
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BPC box looks good, who did you get this from? @Shakey
I think you need to say at lower doses retatrutide dont bump it
Got em from Syn pharma @LevButlerov
Was thinking week 1-4 1mg, week 5-8 2mg originally then up to 4mg at week 9 as a reg dose.
Protein and creatine arrived.
LevButlerov
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Yea i saw that, and read the syn pharma rep comment that PT peptides have no problems, if i remember right. PT BPC kit was too good a price so decided to trust syn on that. Ill make sure to note if theres any problems. @LevButlerov
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