Approved Log Cutting Journal - Retatrutide

[LevButlerov]

1/22/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
cheese stick
3 oz sliced turkey

Macros: 280
C: 0
P: 51
F: 2

Totals: 1950
C: 149
P: 215
F: 49

I honestly stopped tracking the salsa because 100g was only 30 cals and I wasn't even breaking 60g. Cardio only day so went a lil lighter on total cals need to fix a proper dinner though.

Cardio:
1hr stationary bike/ 670 cal

Good day a bit low on carbs but if you ok on the energy gtg

1/23/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
cheese stick

Macros: 320 cal
C: 12
P: 39
F: 12

Totals: 1990 cal
C: 161
P: 204
F: 59

Super consistent diet for the past couple of days, gotta do another round of meal prep though cuz this was my last day, gonna try and build up a backlog of meals so I'm never without.

Training (legs):

Squats @ 245lbs
8,7,8,7
GHD nordic curl @ bw
12,12,12
Sissy hack squat @ sled + 35lbs
20,20,24 to failure on last set

No cardio today

Chugged half my water before the second set of squats n almost threw up. Last set was def rpe 9. Think I'm pretty close to strict nordic curls gonna try some out next time I hit legs. Definitely needed electrolytes afterwards because my quads were cramping like crazy 30 minutes after.

good day protein on level but on leg day you should up carbs to 200 @xX_John_Xx
245lbs squat is big! you're pushing it
and cramps you taking taurine?

 

[xX_John_Xx]

1/23/26
Diet:
Breakfast:
3 eggs
2 tablepspoons 2% cottage cheese

Macros: 240 cal
C:0
P: 23
F: 16

Lunch:
chewy barebell
protein shake

Macros: 350
C: 27
P: 36
F: 15

Second lunch:
8oz chicken breast
300g potatoes
greek yogurt +ranch seasoning

Macros: 640
C: 56
P: 81
F: 8

Dinner:
500g frozen shrimp 290g cooked
200g cilantro+lime rice

Macros: 600 cal
C: 52
P: 77
F: 5

Totals: 1830 cal
C: 135
P: 217
F: 44

Need to make more baked oats . Meal prepping tmmrw.

Training (upper):
Super setted pullups/push ups: 4 sets total
Pullups 10,9,7,6
pushups 20,20,20,16

Machine rows @ 70lbs/side
20,18,14

Behind the neck pulldowns @ 100lbs
12,12,10

db shoulder press @ 30 lbs
10,8,8,6

Machine chest press @ 70lbs
20,19,16

Finished with one last set of pushups/pullups got 3 pullups and 14 pushups

Felt pretty good got in after work so a lil fatigued, but not nearly as much as I would've though.

 

[xX_John_Xx]

good day protein on level but on leg day you should up carbs to 200 @xX_John_Xx
245lbs squat is big! you're pushing it
and cramps you taking taurine?

Definitely gonna up the carb portion for most of my meals, last set of meal preps weren't super carby.
No added taurine, I did take 6 grams beta alanine right before though.

 

[LevButlerov]

Definitely gonna up the carb portion for most of my meals, last set of meal preps weren't super carby.
No added taurine, I did take 6 grams beta alanine right before though.

add some taurine you'll see a difference

 

[LevButlerov]

1/23/26
Diet:
Breakfast:
3 eggs
2 tablepspoons 2% cottage cheese

Macros: 240 cal
C:0
P: 23
F: 16

Lunch:
chewy barebell
protein shake

Macros: 350
C: 27
P: 36
F: 15

Second lunch:
8oz chicken breast
300g potatoes
greek yogurt +ranch seasoning

Macros: 640
C: 56
P: 81
F: 8

Dinner:
500g frozen shrimp 290g cooked
200g cilantro+lime rice

Macros: 600 cal
C: 52
P: 77
F: 5

Totals: 1830 cal
C: 135
P: 217
F: 44

Need to make more baked oats . Meal prepping tmmrw.

Training (upper):
Super setted pullups/push ups: 4 sets total
Pullups 10,9,7,6
pushups 20,20,20,16

Machine rows @ 70lbs/side
20,18,14

Behind the neck pulldowns @ 100lbs
12,12,10

db shoulder press @ 30 lbs
10,8,8,6

Machine chest press @ 70lbs
20,19,16

Finished with one last set of pushups/pullups got 3 pullups and 14 pushups

Felt pretty good got in after work so a lil fatigued, but not nearly as much as I would've though.

low carbs today, the tired feeling is from low carbs
well done on the push ups pull ups! perfect @xX_John_Xx

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[waggat]

1/21/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
4oz tilapia

Macros: 340 cal
C: 14
P: 54
F: 7

Totals: 2010 cal
C: 163
P: 219
F: 54

Yeah definitely had it more spread out today, breakfast was at 9:00, lunch #1 at 12:00, lunch #2 at 4:00 and dinner at 9:00. Kinda skewed schedule but I go to bed at midnight and wake up right around 8. Sleep is pretty good, least I ever get is 7 hours.

Training: Pull
Pullups (bw)
8,8,7
Face pulls @ 35lbs, kinda half assed
20,20,20
cable row @ 100lbs
16,16,16
Machine pullovers, pushed hard
16@135lbs, 10@160lbs, 13@135lbs
Cable rear delts @ 10lbs
15,15,21,17
Behind the neck pulldowns @ 120lbs
15,14,10
Curls @ 30
14,12,12

Kind of a shit ton of stuff, I'd say it was a good workout, but I'd also note that that rear delt flies n face pulls weren't going super hard. Kinda meh back pump, but some alrightish definition popping in. Got some more reta too, not out of my first vial, but close. And to date down from 200lbs flat to 192.6lbs

Nice pull workout mate. Good selection and number of exercises. If probably move the pulldowns to second and the face pulls to before or after the rear delt.

Your back and shoulders are looking awesome in that photo mate. Considering how young you are, you're going to end up jacked!

1/23/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
cheese stick

Macros: 320 cal
C: 12
P: 39
F: 12

Totals: 1990 cal
C: 161
P: 204
F: 59

Super consistent diet for the past couple of days, gotta do another round of meal prep though cuz this was my last day, gonna try and build up a backlog of meals so I'm never without.

Training (legs):

Squats @ 245lbs
8,7,8,7
GHD nordic curl @ bw
12,12,12
Sissy hack squat @ sled + 35lbs
20,20,24 to failure on last set

No cardio today

Chugged half my water before the second set of squats n almost threw up. Last set was def rpe 9. Think I'm pretty close to strict nordic curls gonna try some out next time I hit legs. Definitely needed electrolytes afterwards because my quads were cramping like crazy 30 minutes after.

245 for squats is good going mate!

 

[Dreamer]

1/23/26
Diet:
Breakfast:
3 eggs
2 tablepspoons 2% cottage cheese

Macros: 240 cal
C:0
P: 23
F: 16

Lunch:
chewy barebell
protein shake

Macros: 350
C: 27
P: 36
F: 15

Second lunch:
8oz chicken breast
300g potatoes
greek yogurt +ranch seasoning

Macros: 640
C: 56
P: 81
F: 8

Dinner:
500g frozen shrimp 290g cooked
200g cilantro+lime rice

Macros: 600 cal
C: 52
P: 77
F: 5

Totals: 1830 cal
C: 135
P: 217
F: 44

Need to make more baked oats . Meal prepping tmmrw.

Training (upper):
Super setted pullups/push ups: 4 sets total
Pullups 10,9,7,6
pushups 20,20,20,16

Machine rows @ 70lbs/side
20,18,14

Behind the neck pulldowns @ 100lbs
12,12,10

db shoulder press @ 30 lbs
10,8,8,6

Machine chest press @ 70lbs
20,19,16

Finished with one last set of pushups/pullups got 3 pullups and 14 pushups

Felt pretty good got in after work so a lil fatigued, but not nearly as much as I would've though.

Definitely need more carbs under 150 is very low, your training will benefit quite a bit going to 200-220

 

[xX_John_Xx]

1/25/26
Diet:
Breakfast:
2 cups magic spoon cereal
1/2 cup almond milk

Macros: 320 cal
C: 36
P: 26
F: 16

Lunch:
330g cooked shrimp
300g rice

Macros: 800 cal
C: 85
P: 92
F: 6

Dinner:
10oz chicken breast cooked
150g rice
English muffin w/pb

Macros: 860
C: 75
P: 99
F: 12

Totals: 1980 cals
C: 196
P: 217
F: 34

Pretty good day, kinda heavy meals. Definitely pushing carbs up.

Training: rest day
Cardio:
40 min stationary bike 450cals

 

[xX_John_Xx]

add some taurine you'll see a difference

Just ordered a kilo!

 

[xX_John_Xx]

low carbs today, the tired feeling is from low carbs

Definitely need more carbs under 150 is very low, your training will benefit quite a bit going to 200-220

Think I'll 1.5x my rice/potato portions whenever I do em from now on. Gonna add pasta into the rotation too

 

[xX_John_Xx]

Nice pull workout mate. Good selection and number of exercises. If probably move the pulldowns to second and the face pulls to before or after the rear delt

Damn. that makes a lot of sense, gotta remember to keep bigger stuff earlier, thanks

 

[LevButlerov]

Think I'll 1.5x my rice/potato portions whenever I do em from now on. Gonna add pasta into the rotation too

stay away from pasta, stick to sweet potatoes yams

 

[LevButlerov]

1/25/26
Diet:
Breakfast:
2 cups magic spoon cereal
1/2 cup almond milk

Macros: 320 cal
C: 36
P: 26
F: 16

Lunch:
330g cooked shrimp
300g rice

Macros: 800 cal
C: 85
P: 92
F: 6

Dinner:
10oz chicken breast cooked
150g rice
English muffin w/pb

Macros: 860
C: 75
P: 99
F: 12

Totals: 1980 cals
C: 196
P: 217
F: 34

Pretty good day, kinda heavy meals. Definitely pushing carbs up.

Training: rest day
Cardio:
40 min stationary bike 450cals

steady macros today

 

[xX_John_Xx]

stay away from pasta, stick to sweet potatoes yams

oof, I'll keep that in mind

 

[xX_John_Xx]

1/27/26
Breakfast
Diet:
3 eggs
2 tablepspoons 2% cottage cheese

Macros: 240 cal
C: 0
P: 23
F: 16

Lunch:
8oz chicken breast
250g cottage cheese mac n'cheese

Macros: 750
C: 71
P: 89
F: 10

Snacks:
2x blueberry belvitas

Macros: 460 cal
C: 72
P: 6
F: 16

Dinner:
8oz chicken breast
250g cottage cheese mac n'cheese

Macros: 750
C: 71
P: 89
F: 10

Totals: 2200 cals
C: 214
P: 207
F: 52

Kinda childish ass menu. Belvitas were definitely not nutritionally sound, fit the macros tho. Baked oats are made for the rest of the week got rice and lentils made too.

Training: (idk)
Funny curl machine @ 60 lbs
10,8,8
One arm pushdowns @ 20lbs
15,15,15
incline db curls @ 27.5 lbs
9,8,8
Cable overhead extension @ 35 lbs
12,12,13


Deadlifts
maxed out at 355 lbs
2 back off sets @245 with 8 reps each

Hip thrusts @ 225 lbs, Hip thrust station has its own bar not sure how much it weighs, def more than preacher bar, but less than 20kg
12,10,11

Buddies convinced me to hit arms with them, couldn't be a misanthrope and say no. Still hit some legs after. Definitely could have done better hip thrusts but I needed one of the pads and couldn't find one. Used wrist wraps for top set of deadlifts but not the rest. Didn't really plan to top out, but felt good enough, so I said why not.

 

[LevButlerov]

1/27/26
Breakfast
Diet:
3 eggs
2 tablepspoons 2% cottage cheese

Macros: 240 cal
C: 0
P: 23
F: 16

Lunch:
8oz chicken breast
250g cottage cheese mac n'cheese

Macros: 750
C: 71
P: 89
F: 10

Snacks:
2x blueberry belvitas

Macros: 460 cal
C: 72
P: 6
F: 16

Dinner:
8oz chicken breast
250g cottage cheese mac n'cheese

Macros: 750
C: 71
P: 89
F: 10

Totals: 2200 cals
C: 214
P: 207
F: 52

Kinda childish ass menu. Belvitas were definitely not nutritionally sound, fit the macros tho. Baked oats are made for the rest of the week got rice and lentils made too.

Training: (idk)
Funny curl machine @ 60 lbs
10,8,8
One arm pushdowns @ 20lbs
15,15,15
incline db curls @ 27.5 lbs
9,8,8
Cable overhead extension @ 35 lbs
12,12,13


Deadlifts
maxed out at 355 lbs
2 back off sets @245 with 8 reps each

Hip thrusts @ 225 lbs, Hip thrust station has its own bar not sure how much it weighs, def more than preacher bar, but less than 20kg
12,10,11

Buddies convinced me to hit arms with them, couldn't be a misanthrope and say no. Still hit some legs after. Definitely could have done better hip thrusts but I needed one of the pads and couldn't find one. Used wrist wraps for top set of deadlifts but not the rest. Didn't really plan to top out, but felt good enough, so I said why not.

355 on the deadlifts is big arms and legs a bit much @xX_John_Xx

 

[xX_John_Xx]

1/27/29
Snowed in...
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
300g rice + lentils

Macros: 730 cal
C: 75
P: 86
F: 8

Dinner:
20g protein shake
300g potatoes
3 eggs
8 oz chicken

Macros: 860 cal
C: 54
P: 114
F: 21

Totals: 2120 cal
C: 172
P: 232
F:56

Cardio:
1 hr stationary bike

Got snowed in so gym/highway was closed, and the internet cut out for a couple hours so I couldn't post when I normally do.

 

[xX_John_Xx]

1/28/29

Diet: Straight dookie
Breakfast:
skipped

Lunch:
20g protein shake
2 cheese sticks
quest bar

Macros: 420 cal
C: 3
P: 52
F: 21

Dinner:
Qdoba bowl

Macros: 1100 cal
C: 111
P: 68
F: 46

Totals: 1520 cal
C: 114
P: 120
F: 67

Certainly not fantastic. Got to bail on work to go snowboarding, and went out to eat with my buddies. Stomach definitely was a lil rumbly after that lunch though.

Training (upper):
Pull ups @ bw
8,8,8,6
Low rows @ 70lbs /side
15,15,14
Bench press @ 155 lbs
8,6,6,4
Close grip pulldowns @ 140 lbs
15,15,15,12
Push ups
20,20,16

Felt surprisingly good for having gone after dinner, switched to a full upper day to make up for missing yesterday. Weak bench is definitely bugging me, should've added something to target shoulders too.

 

[LevButlerov]

1/27/29
Snowed in...
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
300g rice + lentils

Macros: 730 cal
C: 75
P: 86
F: 8

Dinner:
20g protein shake
300g potatoes
3 eggs
8 oz chicken

Macros: 860 cal
C: 54
P: 114
F: 21

Totals: 2120 cal
C: 172
P: 232
F:56

Cardio:
1 hr stationary bike

Got snowed in so gym/highway was closed, and the internet cut out for a couple hours so I couldn't post when I normally do.

1/28/29

Diet: Straight dookie
Breakfast:
skipped

Lunch:
20g protein shake
2 cheese sticks
quest bar

Macros: 420 cal
C: 3
P: 52
F: 21

Dinner:
Qdoba bowl

Macros: 1100 cal
C: 111
P: 68
F: 46

Totals: 1520 cal
C: 114
P: 120
F: 67

Certainly not fantastic. Got to bail on work to go snowboarding, and went out to eat with my buddies. Stomach definitely was a lil rumbly after that lunch though.

Training (upper):
Pull ups @ bw
8,8,8,6
Low rows @ 70lbs /side
15,15,14
Bench press @ 155 lbs
8,6,6,4
Close grip pulldowns @ 140 lbs
15,15,15,12
Push ups
20,20,16

Felt surprisingly good for having gone after dinner, switched to a full upper day to make up for missing yesterday. Weak bench is definitely bugging me, should've added something to target shoulders too.

Snow but you still training hard well done but protein is way too low @xX_John_Xx


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

1/28/29

Diet: Straight dookie
Breakfast:
skipped

Lunch:
20g protein shake
2 cheese sticks
quest bar

Macros: 420 cal
C: 3
P: 52
F: 21

Dinner:
Qdoba bowl

Macros: 1100 cal
C: 111
P: 68
F: 46

Totals: 1520 cal
C: 114
P: 120
F: 67

Certainly not fantastic. Got to bail on work to go snowboarding, and went out to eat with my buddies. Stomach definitely was a lil rumbly after that lunch though.

Training (upper):
Pull ups @ bw
8,8,8,6
Low rows @ 70lbs /side
15,15,14
Bench press @ 155 lbs
8,6,6,4
Close grip pulldowns @ 140 lbs
15,15,15,12
Push ups
20,20,16

Felt surprisingly good for having gone after dinner, switched to a full upper day to make up for missing yesterday. Weak bench is definitely bugging me, should've added something to target shoulders too.

Definitely lacking in the calories/macros but you seem well aware of that

 

[BeMe]

1/28/29

Diet: Straight dookie
Breakfast:
skipped

Lunch:
20g protein shake
2 cheese sticks
quest bar

Macros: 420 cal
C: 3
P: 52
F: 21

Dinner:
Qdoba bowl

Macros: 1100 cal
C: 111
P: 68
F: 46

Totals: 1520 cal
C: 114
P: 120
F: 67

Certainly not fantastic. Got to bail on work to go snowboarding, and went out to eat with my buddies. Stomach definitely was a lil rumbly after that lunch though.

Training (upper):
Pull ups @ bw
8,8,8,6
Low rows @ 70lbs /side
15,15,14
Bench press @ 155 lbs
8,6,6,4
Close grip pulldowns @ 140 lbs
15,15,15,12
Push ups
20,20,16

Felt surprisingly good for having gone after dinner, switched to a full upper day to make up for missing yesterday. Weak bench is definitely bugging me, should've added something to target shoulders too.

I wouldn't say the diet was terrible. Just needs a little work. Especially if you're going out snowboarding. Good time to get some extra protein and carbs in and build those legs. Its like a fun leg day, which is kinda an oxymoron when you think about it lol

 

[xX_John_Xx]

1/29/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
300g rice + lentils

Macros: 730 cal
C: 75
P: 86
F: 8

Dinner:
8 oz 93% beef
350g potatoes
2 eggs
1 cheesestick

Macros: 860
C: 63
P: 68
F: 32

Snacks:
30g protein drink, tasted despicable

Macros: 130 cal
C: 1
P: 30

Totals: 2380 cal
C: 181
P: 216
F: 67

Kinda fatty.

Training: rest day
Cardio:
1 hr stationary bike /680 cal

 

[xX_John_Xx]

I wouldn't say the diet was terrible. Just needs a little work. Especially if you're going out snowboarding. Good time to get some extra protein and carbs in and build those legs. Its like a fun leg day, which is kinda an oxymoron when you think about it lol

I figure a day like that would've been a day that's better to go over on cals especially if I really get moving. Also a total calf blaster!

 

[LevButlerov]

1/29/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
300g rice + lentils

Macros: 730 cal
C: 75
P: 86
F: 8

Dinner:
8 oz 93% beef
350g potatoes
2 eggs
1 cheesestick

Macros: 860
C: 63
P: 68
F: 32

Snacks:
30g protein drink, tasted despicable

Macros: 130 cal
C: 1
P: 30

Totals: 2380 cal
C: 181
P: 216
F: 67

Kinda fatty.

Training: rest day
Cardio:
1 hr stationary bike /680 cal

lets do a few days where you drop carbs to 100 @xX_John_Xx

 

[BeMe]

I figure a day like that would've been a day that's better to go over on cals especially if I really get moving. Also a total calf blaster!

For me it's more quads cuz I always gotta stand up after I crash lol

Yea if you got a big day of activity it's definitely a good time to dial up the protein and carbs. Still try to maintain your fats tho. Calories are fine cuz you're gonna burn a lot on the mountain

 

[xX_John_Xx]

lets do a few days where you drop carbs to 100 @xX_John_Xx

Fr? Hope you don't mind me asking, but whats the reasoning for that? And would it just be pushing protein through the rough, or some compensatory fats too? Not a problem tho!

 

[xX_John_Xx]

For me it's more quads cuz I always gotta stand up after I crash lol

Yea if you got a big day of activity it's definitely a good time to dial up the protein and carbs. Still try to maintain your fats tho. Calories are fine cuz you're gonna burn a lot on the mountain

Got a bunch more days planned cuz we finally got good snow, gonna make sure I stay fed too.

 

[xX_John_Xx]

1/30/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 520 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 780 cal
C: 63
P: 114
F: 28

Dinner:
100g roasted garlic broccoli
8oz salmon
300g potatoes
20g protein shake

Macros: 670 cal
C: 60
P: 65
F: 15

Totals: 2010 cals
C: 166
P: 216
F: 67

New oats, no added oil, and blended it all so now there's no full size oats. Not sure if its better or worse, but 4 less grams of fat. Didn't use low fat cheese for the taquitos, gonna switch to that queso from my earlier burrito bowls to dip em in, that way I can get higher protein lower fat.

Training: legs
Squat @ 265 lbs
6,5,5
Iso leg press @ 200lbs + sled
15,12,13
Seated leg curl @ 150 lbs
12,12,12

Felt pretty damn good, next time I'll definitely push some bigger volume on squats like 3x12. Good push though cause my last set of squats had me felling pretty faint. Taurine's supposed to get here the 6th.

 

[BeMe]

1/30/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 520 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 780 cal
C: 63
P: 114
F: 28

Dinner:
100g roasted garlic broccoli
8oz salmon
300g potatoes
20g protein shake

Macros: 670 cal
C: 60
P: 65
F: 15

Totals: 2010 cals
C: 166
P: 216
F: 67

New oats, no added oil, and blended it all so now there's no full size oats. Not sure if its better or worse, but 4 less grams of fat. Didn't use low fat cheese for the taquitos, gonna switch to that queso from my earlier burrito bowls to dip em in, that way I can get higher protein lower fat.

Training: legs
Squat @ 265 lbs
6,5,5
Iso leg press @ 200lbs + sled
15,12,13
Seated leg curl @ 150 lbs
12,12,12

Felt pretty damn good, next time I'll definitely push some bigger volume on squats like 3x12. Good push though cause my last set of squats had me felling pretty faint. Taurine's supposed to get here the 6th.

Homemade taquitoas sounds delicious. Never tried that before. Do you cook them in a air fryer?

How long before you trained did you eat your last meal? If you're feeling faint you might need some quick carbs closer to your leg day. Karbolyn is really good for me.

 

[LevButlerov]

Fr? Hope you don't mind me asking, but whats the reasoning for that? And would it just be pushing protein through the rough, or some compensatory fats too? Not a problem tho!

those would be your days off training, drop carbs see if you can lower your carb intake and tighten up those days @xX_John_Xx

 

[LevButlerov]

1/30/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 520 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 780 cal
C: 63
P: 114
F: 28

Dinner:
100g roasted garlic broccoli
8oz salmon
300g potatoes
20g protein shake

Macros: 670 cal
C: 60
P: 65
F: 15

Totals: 2010 cals
C: 166
P: 216
F: 67

New oats, no added oil, and blended it all so now there's no full size oats. Not sure if its better or worse, but 4 less grams of fat. Didn't use low fat cheese for the taquitos, gonna switch to that queso from my earlier burrito bowls to dip em in, that way I can get higher protein lower fat.

Training: legs
Squat @ 265 lbs
6,5,5
Iso leg press @ 200lbs + sled
15,12,13
Seated leg curl @ 150 lbs
12,12,12

Felt pretty damn good, next time I'll definitely push some bigger volume on squats like 3x12. Good push though cause my last set of squats had me felling pretty faint. Taurine's supposed to get here the 6th.

nice always good food from you salmon dinner sweet
legs you did well but lets do some more volume like 20 drop set on squat @xX_John_Xx

 

[waggat]

1/30/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 520 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 780 cal
C: 63
P: 114
F: 28

Dinner:
100g roasted garlic broccoli
8oz salmon
300g potatoes
20g protein shake

Macros: 670 cal
C: 60
P: 65
F: 15

Totals: 2010 cals
C: 166
P: 216
F: 67

New oats, no added oil, and blended it all so now there's no full size oats. Not sure if its better or worse, but 4 less grams of fat. Didn't use low fat cheese for the taquitos, gonna switch to that queso from my earlier burrito bowls to dip em in, that way I can get higher protein lower fat.

Training: legs
Squat @ 265 lbs
6,5,5
Iso leg press @ 200lbs + sled
15,12,13
Seated leg curl @ 150 lbs
12,12,12

Felt pretty damn good, next time I'll definitely push some bigger volume on squats like 3x12. Good push though cause my last set of squats had me felling pretty faint. Taurine's supposed to get here the 6th.

Macros looking good on this day mate. Simple workout but covers the basics. 265lb on squats is good going.

 

[xX_John_Xx]

Homemade taquitoas sounds delicious. Never tried that before. Do you cook them in a air fryer?

How long before you trained did you eat your last meal? If you're feeling faint you might need some quick carbs closer to your leg day. Karbolyn is really good for me.

Yeah just rolled up chicken n cheese n airfryed at the max setting for a lil under 5 minutes.
I had ate around 3 and showed up to the gym at about 5 so definitely a considerable amount of time, gonna plan on bringing pb/honey sandwich with me next time!

 

[xX_John_Xx]

those would be your days off training, drop carbs see if you can lower your carb intake and tighten up those days

Shouldn't be a problem reta is definitely working

 

[xX_John_Xx]

Simple workout but covers the basics. 265lb on squats is good going.

Definitely improving, start of december I would've maybe gotten 4 on that first set

 

[xX_John_Xx]

1/31/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 540 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 960 cal
C: 63
P: 114
F: 28

Dinner:
2x tilapia fillets
200g rice +lentils
barebell

Macros: 660 cal
C: 70
P: 72
F: 11

Totals: 2150cal
C: 176
P: 223
F: 63

Definitely bungled up the macros/cals on the taquitos yesterday fixed in this one.

Training: upper
Dips bw
12,10,9
Bench @ 135
15,14,12
Machine shoulder press @ 45lbs/side
12,11,11
Iso pulldowns @ 70lbs/side
16,16,16
machine pullovers @ 180lbs
12,10,9
Cable rows @ 140 lbs
12,12,14

 

[LevButlerov]

Shouldn't be a problem reta is definitely working

perfect

 

[LevButlerov]

1/31/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 540 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 960 cal
C: 63
P: 114
F: 28

Dinner:
2x tilapia fillets
200g rice +lentils
barebell

Macros: 660 cal
C: 70
P: 72
F: 11

Totals: 2150cal
C: 176
P: 223
F: 63

Definitely bungled up the macros/cals on the taquitos yesterday fixed in this one.

Training: upper
Dips bw
12,10,9
Bench @ 135
15,14,12
Machine shoulder press @ 45lbs/side
12,11,11
Iso pulldowns @ 70lbs/side
16,16,16
machine pullovers @ 180lbs
12,10,9
Cable rows @ 140 lbs
12,12,14

clean diet today and dips are the big win!

 

[waggat]

1/31/26
Diet:
Breakfast:
1/6 baked oats (new recipe, again)
3 eggs
2 tblspn 2%cottage cheese

Macros: 540 cal
C: 43
P: 37
F: 24

Lunch:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa

Macros: 960 cal
C: 63
P: 114
F: 28

Dinner:
2x tilapia fillets
200g rice +lentils
barebell

Macros: 660 cal
C: 70
P: 72
F: 11

Totals: 2150cal
C: 176
P: 223
F: 63

Definitely bungled up the macros/cals on the taquitos yesterday fixed in this one.

Training: upper
Dips bw
12,10,9
Bench @ 135
15,14,12
Machine shoulder press @ 45lbs/side
12,11,11
Iso pulldowns @ 70lbs/side
16,16,16
machine pullovers @ 180lbs
12,10,9
Cable rows @ 140 lbs
12,12,14

Nice macros there with 220g protein mate.

Nice workout as well, focusing on big bang for your buck compound movements!

 

[BeMe]

Yeah just rolled up chicken n cheese n airfryed at the max setting for a lil under 5 minutes.
I had ate around 3 and showed up to the gym at about 5 so definitely a considerable amount of time, gonna plan on bringing pb/honey sandwich with me next time!

Pb and honey sounds great.

I just eat 2 tbsp of raw honey right before I train. Right out the jar like an animal lol

Im assuming you have to precook the chicken a little bit for the taquitos right?

 

[xX_John_Xx]

Pb and honey sounds great.

I just eat 2 tbsp of raw honey right before I train. Right out the jar like an animal lol

Im assuming you have to precook the chicken a little bit for the taquitos right?

Oh yeah definitely, I did all mine with thin strips that I precooked, but next time I do em I'll bake the whole breasts and shred em, and to keep the tortillas from falling apart definitely gotta warm em up

 

[xX_John_Xx]

2/1/26
Diet:
Breakfast:
1/6 baked oats
3 eggs
2 tblspn 2%cottage cheese

Macros: 540 cal
C: 43
P: 37
F: 24

Lunch:
20g protein shake
250g shrimp
50g cocktail sauce

Macros: 440
C: 12
P: 83
F: 3

Dinner:
chicken burrito:
8oz chicken
big tortilla
enchilada sauce
50g mozzarella

Macros: 800 cal
C: 61
P: 80
F: 25

Snack:
David bar

Macros: 150
P: 28
F:2

Totals: 1930 cal
C: 116
P: 228
F: 55

Pretty chill, cut those carbs cuz it was a non training day. Used my leftover chicken from the taquitos for the burrito, and made some more.

Cardio:
1hr stationary bike /650cal

 

[LevButlerov]

2/1/26
Diet:
Breakfast:
1/6 baked oats
3 eggs
2 tblspn 2%cottage cheese

Macros: 540 cal
C: 43
P: 37
F: 24

Lunch:
20g protein shake
250g shrimp
50g cocktail sauce

Macros: 440
C: 12
P: 83
F: 3

Dinner:
chicken burrito:
8oz chicken
big tortilla
enchilada sauce
50g mozzarella

Macros: 800 cal
C: 61
P: 80
F: 25

Snack:
David bar

Macros: 150
P: 28
F:2

Totals: 1930 cal
C: 116
P: 228
F: 55

Pretty chill, cut those carbs cuz it was a non training day. Used my leftover chicken from the taquitos for the burrito, and made some more.

Cardio:
1hr stationary bike /650cal

Good food today clean lower carbs

 

[BeMe]

Oh yeah definitely, I did all mine with thin strips that I precooked, but next time I do em I'll bake the whole breasts and shred em, and to keep the tortillas from falling apart definitely gotta warm em up

Oh yea that's a really good idea shredding up the chicken. Nice. Thanks bro

 

[xX_John_Xx]

2/2/26
Diet:
Breakfast:
1/6 baked oats

macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
Taquitos x6

Macros: 960 cal
C: 63
P: 114
F: 28

Snacks:
david bar
toast w/ honey

Macros: 330
C: 50
P: 28
F: 2

Dinner:
240g breaded chicken strips
sf ketchup + mustard

Macros: 480 cal
C: 27
P: 48
F: 21

Totals: 2070
C: 182
P: 208
F: 59

Training: legs
Squat:
20 @ 135 lbs
20 @ 185 lbs
18 @ 185lbs drop setted to 8 @ 135 lbs

RDL @ 185 lbs
20, 18, 15

Hip adductor @ 235
12, 12, 11, 9

Shit burnt, the drop set was kinda weird got to like squat number 6 and just sat at the bottom catching my breath before I did some funny shit to get it back up. Crazy lower back pump after rdl's definitely felt it a little before them tho, lucky it didn't really get in the way. Had toast+honey preworkout and felt pretty good too.

 

[LevButlerov]

2/2/26
Diet:
Breakfast:
1/6 baked oats

macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
Taquitos x6

Macros: 960 cal
C: 63
P: 114
F: 28

Snacks:
david bar
toast w/ honey

Macros: 330
C: 50
P: 28
F: 2

Dinner:
240g breaded chicken strips
sf ketchup + mustard

Macros: 480 cal
C: 27
P: 48
F: 21

Totals: 2070
C: 182
P: 208
F: 59

Training: legs
Squat:
20 @ 135 lbs
20 @ 185 lbs
18 @ 185lbs drop setted to 8 @ 135 lbs

RDL @ 185 lbs
20, 18, 15

Hip adductor @ 235
12, 12, 11, 9

Shit burnt, the drop set was kinda weird got to like squat number 6 and just sat at the bottom catching my breath before I did some funny shit to get it back up. Crazy lower back pump after rdl's definitely felt it a little before them tho, lucky it didn't really get in the way. Had toast+honey preworkout and felt pretty good too.

good squats went up to 185

 

[xX_John_Xx]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

 

[xX_John_Xx]

2/2/26
Diet:
Breakfast:
1/6 baked oats

macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
Taquitos x6

Macros: 960 cal
C: 63
P: 114
F: 28

Snacks:
david bar
toast w/ honey

Macros: 330
C: 50
P: 28
F: 2

Dinner:
240g breaded chicken strips
sf ketchup + mustard

Macros: 480 cal
C: 27
P: 48
F: 21

Totals: 2070
C: 182
P: 208
F: 59

Training: legs
Squat:
20 @ 135 lbs
20 @ 185 lbs
18 @ 185lbs drop setted to 8 @ 135 lbs

RDL @ 185 lbs
20, 18, 15

Hip adductor @ 235
12, 12, 11, 9

Shit burnt, the drop set was kinda weird got to like squat number 6 and just sat at the bottom catching my breath before I did some funny shit to get it back up. Crazy lower back pump after rdl's definitely felt it a little before them tho, lucky it didn't really get in the way. Had toast+honey preworkout and felt pretty good too.

Had like 3 hours of swim lessons too, so definitely should've uppped the cals/carbs for the cardio+training

 

[LevButlerov]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

Had like 3 hours of swim lessons too, so definitely should've uppped the cals/carbs for the cardio+training

good day 100 push ups and 3 hours swimming you're killing it I love that @xX_John_Xx the right left side do 1 arm planks more you'll see help

 

[stevesmi]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

@xX_John_Xx this is a good one right here. I like the dinner that you put together. The chicken breast, potatoes, and sour cream sound really good together along with squash.

 

[Mobster]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

Try to work on balancing that out. Else wise it may end up being an issue over time

 

[xX_John_Xx]

the right left side do 1 arm planks more you'll see help

Try to work on balancing that out. Else wise it may end up being an issue over time

Cool I'll add the planks to my stretching to try and balance things out

 

[xX_John_Xx]

2/5/26
Diet:
baked oats
3 eggs

Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
240g breaded chicken
150g edamame
1/4 cup greek yogurt w/ ranch seasoning

Macros: 660
C: 48
P: 73
F: 27

Snacks:
barebell
quest bar

Macros: 360 cal
C: 23
P: 37
F: 13

Dinner:
8 oz chicken breast
300g rice + lentils

Macros: 710 cal
C: 75
P: 85
F: 8

Totals: 2230 cal
C: 189
P: 227
F: 72


Training: Pull
Pullups @ bw
10 sets of 5 with 40 secs rest
BB row @ 115
12,12,12, 12 cheated a ton on the last set
Machine pulldown @ 90lbs/side
10, 10, 9, 9
Rear delt flys @ 10lbs/side
10,10, 7 no imbalance here

Cardio:
Did a lil swimming today only about 40 mins strict laps, and an like 2 hours with lessons

Not really an exercise, but I did work on some banded muscle ups, I think if I get a lil lighter I'll be able to get em without any help.

 

[jenkemj]

Great workout and macros bro! You’re doing awesome!

 

[LevButlerov]

2/5/26
Diet:
baked oats
3 eggs

Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
240g breaded chicken
150g edamame
1/4 cup greek yogurt w/ ranch seasoning

Macros: 660
C: 48
P: 73
F: 27

Snacks:
barebell
quest bar

Macros: 360 cal
C: 23
P: 37
F: 13

Dinner:
8 oz chicken breast
300g rice + lentils

Macros: 710 cal
C: 75
P: 85
F: 8

Totals: 2230 cal
C: 189
P: 227
F: 72


Training: Pull
Pullups @ bw
10 sets of 5 with 40 secs rest
BB row @ 115
12,12,12, 12 cheated a ton on the last set
Machine pulldown @ 90lbs/side
10, 10, 9, 9
Rear delt flys @ 10lbs/side
10,10, 7 no imbalance here

Cardio:
Did a lil swimming today only about 40 mins strict laps, and an like 2 hours with lessons

Not really an exercise, but I did work on some banded muscle ups, I think if I get a lil lighter I'll be able to get em without any help.

2 hours is a lot of swimming you're killing on the cardio

 

[2Thick]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

the diet is strong. keep up the good work champ!. i like the mix of foods with protein and carbs. potatoes are the best @xX_John_Xx

 

[ROIDDERS]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

I like the pushing split that you're putting together. @xX_John_Xx good job on this man. 100 push-ups is incredible. That will definitely work the hell out of your chest.

 

[Ulter]

2/3/26
Diet:
Breakfast:
1/2 banana
3 eggs
2 tablespoons cottage chesee

Macros: 280
C: 14
P: 23
F: 16

Lunch:
8 oz chicken breast
250g white rice
1/2 banana

Macros: 735
C: 84
P: 80
F: 6

Snack:
25g protein shake
100g edamame
32 g Hershey kisses

Macros: 400
C: 30
P: 38
F: 15

Dinner:
8 oz chicken breast
300g potatoes
30g lite sour cream
100g frozen summer squash

Macros: 640
C: 54
P: 76
F: 10

Totals: 2055
C: 183
P: 217
F: 47

Squash has almost no calories good fiber tho I guess.

Training: Push
100x pushups
DB Shoulder press @ 40 lbs
12,11,10
DB bench @ 40 lbs
15, 16, 15, 13
Pec Dec @ 100 lbs
16,16,15 3rd set drop set --> 8 @ 80 lbs
Cable overhead extsn @ 35
12, 12, 11
Cable lat raise @ 10 lbs
12, 12, 13/10

Definitely stronger on my right side for the lateral raises got an easy 3 more reps on the last set with the right side only got 10 on left. Real funny too because if anything my right shoulder feels a lil funny, nothing big though just can't stretch it as far as my left side.

@xX_John_Xx really looking nice on this buddy. I like the training that you're putting together. The pushing routine is on point.

 

[xX_John_Xx]

2/6/26
Diet:
2 cup magic spoon cereal
Macros: 300 cal
C: 8
P: 26
F: 16

Lunch:
8oz chicken
2 big slices sourdough, im guessing 100-150g
50g provolone
2 tbsp pesto
Macros: 1010 cal
C: 75
P: 97
F: 36

Dinner: 600 cal
8oz chicken
200g rice+lentils
Macros:
C: 50
P: 80
F: 6

Totals: 1910cal
C: 133
P: 203
F: 58

No training so a lil cut back on carbs.

Cardio:
40 mins stationary bike

 

[xX_John_Xx]

I like the pushing split that you're putting together. @xX_John_Xx good job on this man. 100 push-ups is incredible. That will definitely work the hell out of your chest.

@xX_John_Xx really looking nice on this buddy. I like the training that you're putting together. The pushing routine is on point.

Past couple of weeks I've been getting a lot more of a feel for it all, having the fuel for it all has def been the biggest help

 

[ROIDDERS]

Past couple of weeks I've been getting a lot more of a feel for it all, having the fuel for it all has def been the biggest help

that's definitely what it's all about. Once you get a feel, it gets better and better.

 

[Ulter]

Past couple of weeks I've been getting a lot more of a feel for it all, having the fuel for it all has def been the biggest help

you can always adjust as you go

 

[xX_John_Xx]

Friday:
Diet:
Breakfast
2 cup magic spoon cereal
1 banana
Macros: 400 cal
C: 33
P: 26
F: 16

Lunch:
350g potatoes
8 oz chicken
50g lite sour cream w/hot sauce
Macros: 720 cal
C: 67
P: 80
F: 12

Dinner:
8oz chicken
200g rice + lentils
Macros: 610 cals
C: 50
P: 80
F: 10

Snacks:
toast+ 30g honey
david bar
Macros: 350 cals
C: 47
P: 30
F: 4

Totals: 2080 cal
C: 197
P: 216
F: 42

Training: (legs)
Squats @ 225lbs
12, 12, 12
Glute ham raise @ bw
12, 12, 11, 10
Plate loaded leg extsn @ 45lbs/side
14, 13, 13

 

[jenkemj]

Friday:
Diet:
Breakfast
2 cup magic spoon cereal
1 banana
Macros: 400 cal
C: 33
P: 26
F: 16

Lunch:
350g potatoes
8 oz chicken
50g lite sour cream w/hot sauce
Macros: 720 cal
C: 67
P: 80
F: 12

Dinner:
8oz chicken
200g rice + lentils
Macros: 610 cals
C: 50
P: 80
F: 10

Snacks:
toast+ 30g honey
david bar
Macros: 350 cals
C: 47
P: 30
F: 4

Totals: 2080 cal
C: 197
P: 216
F: 42

Training: (legs)
Squats @ 225lbs
12, 12, 12
Glute ham raise @ bw
12, 12, 11, 10
Plate loaded leg extsn @ 45lbs/side
14, 13, 13

Super solid macros, you’re always very consistent there. Nice reps on the squats aswelL bro. You checking your weight daily? You might just shock yourself

 

[xX_John_Xx]

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

 

[xX_John_Xx]

Super solid macros, you’re always very consistent there. Nice reps on the squats aswelL bro. You checking your weight daily? You might just shock yourself

Oh yeah definitely, belts keep getting looser, and pretty consistent losses on the day to day!

 

[xX_John_Xx]

Friday:
Diet:
Breakfast
2 cup magic spoon cereal
1 banana
Macros: 400 cal
C: 33
P: 26
F: 16

Lunch:
350g potatoes
8 oz chicken
50g lite sour cream w/hot sauce
Macros: 720 cal
C: 67
P: 80
F: 12

Dinner:
8oz chicken
200g rice + lentils
Macros: 610 cals
C: 50
P: 80
F: 10

Snacks:
toast+ 30g honey
david bar
Macros: 350 cals
C: 47
P: 30
F: 4

Totals: 2080 cal
C: 197
P: 216
F: 42

Training: (legs)
Squats @ 225lbs
12, 12, 12
Glute ham raise @ bw
12, 12, 11, 10
Plate loaded leg extsn @ 45lbs/side
14, 13, 13

Fucked up the dates on like the last 3 posts, the one that says 2/5 is actually 2/4 and i did that till till 2/6 which was the real 2/5

 

[LevButlerov]

Friday:
Diet:
Breakfast
2 cup magic spoon cereal
1 banana
Macros: 400 cal
C: 33
P: 26
F: 16

Lunch:
350g potatoes
8 oz chicken
50g lite sour cream w/hot sauce
Macros: 720 cal
C: 67
P: 80
F: 12

Dinner:
8oz chicken
200g rice + lentils
Macros: 610 cals
C: 50
P: 80
F: 10

Snacks:
toast+ 30g honey
david bar
Macros: 350 cals
C: 47
P: 30
F: 4

Totals: 2080 cal
C: 197
P: 216
F: 42

Training: (legs)
Squats @ 225lbs
12, 12, 12
Glute ham raise @ bw
12, 12, 11, 10
Plate loaded leg extsn @ 45lbs/side
14, 13, 13

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

Good numbers you moving food well

 

[stevesmi]

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

@xX_John_Xx keep up the good work bros. I love the dinner and the upper training session. You never gonna go wrong with that.

 

[Mobster]

Oh yeah definitely, belts keep getting looser, and pretty consistent losses on the day to day!

Always a good sign

 

[2Thick]

Oh yeah definitely, belts keep getting looser, and pretty consistent losses on the day to day!

Definitely the tighter waist goes a long way. I love to hear stuff like that. It means that you are tightening up and getting bigger in the shoulders. @xX_John_Xx

 

[ROIDDERS]

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

Nice job training your upper body. Nice one. @xX_John_Xx hitting that bench and then hitting the peck deck back to back is a really good way to get that chest moving and I like that you're hitting push-ups as well. Those are one of my favorites and you hit almost 60 of them.

 

[Ulter]

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

@xX_John_Xx nice job. I like the dinner, shrimp and potatoes with squash; it is very interesting. I haven't had shrimp in a couple months; I'll have to go out and do it. They closed my favorite restaurant where he's the shrimp.

 

[ceo]

Fucked up the dates on like the last 3 posts, the one that says 2/5 is actually 2/4 and i did that till till 2/6 which was the real 2/5

Bros, haha, it's all good. Dates not really that important. I got to give you lots of credit though on this log. So far you are looking really tight. @xX_John_Xx

 

[Tiger Salman Khan]

2/7/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
8oz chicken
200g rice + lentils
Macros: 610 cal
C: 50
P: 80
F: 10

Snacks:
20g protein shake
2x choclate chip granola bars
Macros: 280 cal
C: 34
P: 22
F: 7

Dinner:
8oz shrimp
300g potatoes
150g sqaush
Macros: 500
C: 54
P: 63
F: 5

Training: (upper)
BB bench @ 155
10, 9, 9
Pec dec @ 115
15, 15, 15
Iso pulldowns @ 70lbs/side
15, 16, 16
Close grip cable row @ 160lbs
8, 8, 8, 6
Push ups
20, 17, 15

@xX_John_Xx Solid updates....keep killing it......

 

[xX_John_Xx]

2/8/26
Diet:
Breakfast
baked oats
3 eggs
Macros: 500 cal
C: 43
P: 32
F: 24

Lunch:
about 20 baked chicken wings
1/2 cup cottage cheese with ranch seasoning
42g core power shake
Macros: ??

Dinner:
8 oz chicken breast
200g rice+lentils
Macros: 560 cal
C: 50
P: 80
F: 10

Superbowl sunday, ate a shit ton of wings but didn't track em cause I was at a friends house, they made the cottage cheese ranch tho which was sick.

Cardio:
60 min stationary bike

 

[xX_John_Xx]

2/9/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
100g airfried sweet potato fries
Macros: 610
C: 61
P: 77
F: 7

Snacks:
David bar
2x cheese sticks
40g honey
Macros: 430 cal
C: 38
P: 40
F: 14

Dinner:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Macros: 610
C: 45
P: 80
F: 11

Totals: 1950 cal
C: 186
P: 215
F: 40

Air fired sweet potatoes got really stuck shoulda used parchment paper, or some oil.

Training: legs
Squats @ 185
16,16, 20
First two sets were all in one go with no rests at the top, last set was full on breathing squats as many as possible. Lot harder that last time I did 185*20 cuz that time I was resting like every four for a good couple of breaths. Literally couldn't walk afterwards
Jefferson curls @ 135
8, 8, 8

Not a whole lot but I left walking funny so I'll take it. Definitely think that taurine made a difference no crazy cramping or low back pump today.

 

[xX_John_Xx]

Bros, haha, it's all good. Dates not really that important. I got to give you lots of credit though on this log. So far you are looking really tight. @xX_John_Xx

Kinda easy, I'm really using this as a journal which works out pretty well and bodes well with keeping myself in check!

 

[ceo]

Kinda easy, I'm really using this as a journal which works out pretty well and bodes well with keeping myself in check!

bros hell yeah its the best!

 

[xX_John_Xx]

2/10/26
Diet:
Breakfast:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
200g rice
Macros: 600
C: 60
P: 70
F: 6

2nd lunch:
6 oz chicken breast
2 slices sourdough
1/2 avacado
sliced tomato
30g cream cheese
Macros: 660
C: 37
P: 53
F: 30

Dinner:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 750
C: 70
P: 92
F: 8

Totals: 2310 cals
C: 209
P: 233
F: 52

Shoulda ate like this yesterday.

Training: push
Dips
12, 12, 10, 10
Behind the neck press @ 65 lbs
12, ,12, 11, 9
DB incline bench @ 40lbs
12, 12, 10
Overhead extension @ 40lbs
15, 13, 12
Wrist curls @ 95
16, 12, 14, 14

Cardio:
1hr stationary bike

 

[CookieBaah]

2/10/26
Diet:
Breakfast:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
200g rice
Macros: 600
C: 60
P: 70
F: 6

2nd lunch:
6 oz chicken breast
2 slices sourdough
1/2 avacado
sliced tomato
30g cream cheese
Macros: 660
C: 37
P: 53
F: 30

Dinner:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 750
C: 70
P: 92
F: 8

Totals: 2310 cals
C: 209
P: 233
F: 52

Shoulda ate like this yesterday.

Training: push
Dips
12, 12, 10, 10
Behind the neck press @ 65 lbs
12, ,12, 11, 9
DB incline bench @ 40lbs
12, 12, 10
Overhead extension @ 40lbs
15, 13, 12
Wrist curls @ 95
16, 12, 14, 14

Cardio:
1hr stationary bike

Solid log, macros looking sweet.
Do you weigh yourself daily, weekly?

Or just going purely visual/clothing?

 

[LevButlerov]

2/9/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
100g airfried sweet potato fries
Macros: 610
C: 61
P: 77
F: 7

Snacks:
David bar
2x cheese sticks
40g honey
Macros: 430 cal
C: 38
P: 40
F: 14

Dinner:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Macros: 610
C: 45
P: 80
F: 11

Totals: 1950 cal
C: 186
P: 215
F: 40

Air fired sweet potatoes got really stuck shoulda used parchment paper, or some oil.

Training: legs
Squats @ 185
16,16, 20
First two sets were all in one go with no rests at the top, last set was full on breathing squats as many as possible. Lot harder that last time I did 185*20 cuz that time I was resting like every four for a good couple of breaths. Literally couldn't walk afterwards
Jefferson curls @ 135
8, 8, 8

Not a whole lot but I left walking funny so I'll take it. Definitely think that taurine made a difference no crazy cramping or low back pump today.

2/10/26
Diet:
Breakfast:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
200g rice
Macros: 600
C: 60
P: 70
F: 6

2nd lunch:
6 oz chicken breast
2 slices sourdough
1/2 avacado
sliced tomato
30g cream cheese
Macros: 660
C: 37
P: 53
F: 30

Dinner:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 750
C: 70
P: 92
F: 8

Totals: 2310 cals
C: 209
P: 233
F: 52

Shoulda ate like this yesterday.

Training: push
Dips
12, 12, 10, 10
Behind the neck press @ 65 lbs
12, ,12, 11, 9
DB incline bench @ 40lbs
12, 12, 10
Overhead extension @ 40lbs
15, 13, 12
Wrist curls @ 95
16, 12, 14, 14

Cardio:
1hr stationary bike

keep the macros stable lets do this

 

[xX_John_Xx]

Solid log, macros looking sweet.
Do you weigh yourself daily, weekly?

Or just going purely visual/clothing?

I got a scale in the bathroom so I'm lowkey weighing myself a lot, trying to figure out how heavy my poops are. But mainly every morning for tracking purposes.

 

[CookieBaah]

trying to figure out how heavy my poops are.

Hahahahah you're only human

 

[xX_John_Xx]

2/11/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Rice+black beans
Macros: 880
C: 99
P: 88
F: 11

Snacks:
soft barebell
Macros: 200cal
C: 8
P: 16
F: 8

Dinner:
250g hashbrowns (literally just frozen potatoes)
8oz chicken
2 eggs
4 oz cottage cheese
25g honey
Macros: 860
C: 65
P: 100
F: 16

Totals: 2240
C: 215
P: 222
F: 43

Training: Pull
Pull ups
7,7,7,7,7,6
Machine rows 90lbs/side
12, 12, 13
Behind the neck pulldown @ 120lbs
15, 14, 13
cable reverse flys @ 10lbs
14, 12, 12

Cardio:
Swimming, 30 mins laps 2hrs swim lessons

 

[LevButlerov]

2/11/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Rice+black beans
Macros: 880
C: 99
P: 88
F: 11

Snacks:
soft barebell
Macros: 200cal
C: 8
P: 16
F: 8

Dinner:
250g hashbrowns (literally just frozen potatoes)
8oz chicken
2 eggs
4 oz cottage cheese
25g honey
Macros: 860
C: 65
P: 100
F: 16

Totals: 2240
C: 215
P: 222
F: 43

Training: Pull
Pull ups
7,7,7,7,7,6
Machine rows 90lbs/side
12, 12, 13
Behind the neck pulldown @ 120lbs
15, 14, 13
cable reverse flys @ 10lbs
14, 12, 12

Cardio:
Swimming, 30 mins laps 2hrs swim lessons

pull ups perfect 6 sets @xX_John_Xx love this staying steady with protein!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Trenhead3cc]

That’s a great day! Good food, weights and heap cardio

 

[codezz]

2/11/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Rice+black beans
Macros: 880
C: 99
P: 88
F: 11

Snacks:
soft barebell
Macros: 200cal
C: 8
P: 16
F: 8

Dinner:
250g hashbrowns (literally just frozen potatoes)
8oz chicken
2 eggs
4 oz cottage cheese
25g honey
Macros: 860
C: 65
P: 100
F: 16

Totals: 2240
C: 215
P: 222
F: 43

Training: Pull
Pull ups
7,7,7,7,7,6
Machine rows 90lbs/side
12, 12, 13
Behind the neck pulldown @ 120lbs
15, 14, 13
cable reverse flys @ 10lbs
14, 12, 12

Cardio:
Swimming, 30 mins laps 2hrs swim lessons

Love the swimming as a little.bit of cardio my brother, awesome stuff @xX_John_Xx

 

[waggat]

2/9/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
100g airfried sweet potato fries
Macros: 610
C: 61
P: 77
F: 7

Snacks:
David bar
2x cheese sticks
40g honey
Macros: 430 cal
C: 38
P: 40
F: 14

Dinner:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Macros: 610
C: 45
P: 80
F: 11

Totals: 1950 cal
C: 186
P: 215
F: 40

Air fired sweet potatoes got really stuck shoulda used parchment paper, or some oil.

Training: legs
Squats @ 185
16,16, 20
First two sets were all in one go with no rests at the top, last set was full on breathing squats as many as possible. Lot harder that last time I did 185*20 cuz that time I was resting like every four for a good couple of breaths. Literally couldn't walk afterwards
Jefferson curls @ 135
8, 8, 8

Not a whole lot but I left walking funny so I'll take it. Definitely think that taurine made a difference no crazy cramping or low back pump today.

20 rep breathing squats are no joke mate! Nice work!

2/10/26
Diet:
Breakfast:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
200g rice
Macros: 600
C: 60
P: 70
F: 6

2nd lunch:
6 oz chicken breast
2 slices sourdough
1/2 avacado
sliced tomato
30g cream cheese
Macros: 660
C: 37
P: 53
F: 30

Dinner:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 750
C: 70
P: 92
F: 8

Totals: 2310 cals
C: 209
P: 233
F: 52

Shoulda ate like this yesterday.

Training: push
Dips
12, 12, 10, 10
Behind the neck press @ 65 lbs
12, ,12, 11, 9
DB incline bench @ 40lbs
12, 12, 10
Overhead extension @ 40lbs
15, 13, 12
Wrist curls @ 95
16, 12, 14, 14

Cardio:
1hr stationary bike

2/11/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Rice+black beans
Macros: 880
C: 99
P: 88
F: 11

Snacks:
soft barebell
Macros: 200cal
C: 8
P: 16
F: 8

Dinner:
250g hashbrowns (literally just frozen potatoes)
8oz chicken
2 eggs
4 oz cottage cheese
25g honey
Macros: 860
C: 65
P: 100
F: 16

Totals: 2240
C: 215
P: 222
F: 43

Training: Pull
Pull ups
7,7,7,7,7,6
Machine rows 90lbs/side
12, 12, 13
Behind the neck pulldown @ 120lbs
15, 14, 13
cable reverse flys @ 10lbs
14, 12, 12

Cardio:
Swimming, 30 mins laps 2hrs swim lessons

Macros looking good here.

Workouts look good too. Nice and simple but hitting everything. Nice work with the dips and pull-ups! Can your shoulders handle the behind the neck press and pulldowns alright?

 

[Dreamer]

2/11/26
Diet:
baked oats
Macros: 300 cal
C: 42
P: 18
F: 8

Lunch:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Rice+black beans
Macros: 880
C: 99
P: 88
F: 11

Snacks:
soft barebell
Macros: 200cal
C: 8
P: 16
F: 8

Dinner:
250g hashbrowns (literally just frozen potatoes)
8oz chicken
2 eggs
4 oz cottage cheese
25g honey
Macros: 860
C: 65
P: 100
F: 16

Totals: 2240
C: 215
P: 222
F: 43

Training: Pull
Pull ups
7,7,7,7,7,6
Machine rows 90lbs/side
12, 12, 13
Behind the neck pulldown @ 120lbs
15, 14, 13
cable reverse flys @ 10lbs
14, 12, 12

Cardio:
Swimming, 30 mins laps 2hrs swim lessons

Simple but effective food. love it

 

[Yuri]

Awesome brother! day by day, brick by brick keep grinding away

 

[xX_John_Xx]

Can your shoulders handle the behind the neck press and pulldowns alright?

Definitely, I always take at least 10 minutes to warmup/stretch before touching any weights, and have always been pretty darn flexible. Can even do front splits

 

[xX_John_Xx]

2/12/26
Diet:
Breakfast:
slept in so skipped

Lunch:
8oz chicken
200g rice
Macros: 620
C: 58
P: 75
F: 7

2nd lunch:
Turkey sandwich from local sub shop
Macros: 630 cal
55g protein
didn't say what carbs/fats were

Dinner:
8oz chicken
350g potatoes
2 eggs
4oz cottage cheese
Macros: 870
C: 65
P: 104
F: 18

Totals: 2120
C: >143
P: 234
F: >25

Rest day, no cardio

 

[xX_John_Xx]

2/13/26
Diet:
Breakfast:
2 cups magic spoon cereal
blueberry belvita crackers
Macros: 530 cal
C: 44
P: 29
F: 24

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
barebell
Macros: 730
C: 52
P: 97
F: 14

Snack:
40g honey in 20g protein shakle
Macros: 210
C: 33
P: 20

Dinner:
8 oz chicken
350g potatoes
100g squash
Macros: 640 cal
C: 60
P: 78
F: 8

Totals: 2110
C: 189
P: 224
F: 66

Training: Legs
Squats @ 315 lbs
1, 1, 1, 1
RDL's @ 245 lbs
10, 10, 10
Hack squat @ 135+sled
12, 12, 11, 11
Adductor machine @ 250
15, 15, 16

Was trying to do doubles on squat kinda fumbled, switched to hack to still get some squat volume. Pretty close to maxing the adductor machine just adding volume on it now

 

[jenkemj]

2/13/26
Diet:
Breakfast:
2 cups magic spoon cereal
blueberry belvita crackers
Macros: 530 cal
C: 44
P: 29
F: 24

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
barebell
Macros: 730
C: 52
P: 97
F: 14

Snack:
40g honey in 20g protein shakle
Macros: 210
C: 33
P: 20

Dinner:
8 oz chicken
350g potatoes
100g squash
Macros: 640 cal
C: 60
P: 78
F: 8

Totals: 2110
C: 189
P: 224
F: 66

Training: Legs
Squats @ 315 lbs
1, 1, 1, 1
RDL's @ 245 lbs
10, 10, 10
Hack squat @ 135+sled
12, 12, 11, 11
Adductor machine @ 250
15, 15, 16

Was trying to do doubles on squat kinda fumbled, switched to hack to still get some squat volume. Pretty close to maxing the adductor machine just adding volume on it now

Big weight and nice macros bro. Well done

 

[waggat]

2/13/26
Diet:
Breakfast:
2 cups magic spoon cereal
blueberry belvita crackers
Macros: 530 cal
C: 44
P: 29
F: 24

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
barebell
Macros: 730
C: 52
P: 97
F: 14

Snack:
40g honey in 20g protein shakle
Macros: 210
C: 33
P: 20

Dinner:
8 oz chicken
350g potatoes
100g squash
Macros: 640 cal
C: 60
P: 78
F: 8

Totals: 2110
C: 189
P: 224
F: 66

Training: Legs
Squats @ 315 lbs
1, 1, 1, 1
RDL's @ 245 lbs
10, 10, 10
Hack squat @ 135+sled
12, 12, 11, 11
Adductor machine @ 250
15, 15, 16

Was trying to do doubles on squat kinda fumbled, switched to hack to still get some squat volume. Pretty close to maxing the adductor machine just adding volume on it now

Nice work on the squats mate! 300 is no joke. What I would consider is working up in weight and counting anything within around 10% of the top weight as a working set. So it might have gone: 285, 305, 325, 315.

Still got some nice volume in with the RDL'S and hack squats too!

Macros looking good.

 

[LevButlerov]

2/12/26
Diet:
Breakfast:
slept in so skipped

Lunch:
8oz chicken
200g rice
Macros: 620
C: 58
P: 75
F: 7

2nd lunch:
Turkey sandwich from local sub shop
Macros: 630 cal
55g protein
didn't say what carbs/fats were

Dinner:
8oz chicken
350g potatoes
2 eggs
4oz cottage cheese
Macros: 870
C: 65
P: 104
F: 18

Totals: 2120
C: >143
P: 234
F: >25

Rest day, no cardio

2/13/26
Diet:
Breakfast:
2 cups magic spoon cereal
blueberry belvita crackers
Macros: 530 cal
C: 44
P: 29
F: 24

Lunch:
2 slices bread
8 oz chicken
2 oz cottage cheese
barebell
Macros: 730
C: 52
P: 97
F: 14

Snack:
40g honey in 20g protein shakle
Macros: 210
C: 33
P: 20

Dinner:
8 oz chicken
350g potatoes
100g squash
Macros: 640 cal
C: 60
P: 78
F: 8

Totals: 2110
C: 189
P: 224
F: 66

Training: Legs
Squats @ 315 lbs
1, 1, 1, 1
RDL's @ 245 lbs
10, 10, 10
Hack squat @ 135+sled
12, 12, 11, 11
Adductor machine @ 250
15, 15, 16

Was trying to do doubles on squat kinda fumbled, switched to hack to still get some squat volume. Pretty close to maxing the adductor machine just adding volume on it now

squats a big win 315 is good even going to hack is a win @xX_John_Xx lets push it hard

 

[xX_John_Xx]

2/14/26
Diet:
Breakfast:
3 eggs
chocolate chip muffin
Macros: 450
C: 48
P: 21
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snacks:
david bar
soft barebell
Macros: 350
C: 12
P: 34
F: 10

Dinner:
8oz chicken
200g rice
2 pecan clusters
Macros: 790
C: 79
P: 77
F: 16

Totals: 2260cal
C: 191
P: 205
F: 61

Training: upper
5 pull up, 10 push up super set till failure
9 sets
bb Bench @ 135
12, 11, 11
Wide press @ 90lbs side
14, 14, 12
Iso pulldown @ 70lbs side
15, 15, 15
BB row @ 145lbs
12, 12, 12
Tricep extension @ 40lbs
12, 10, 10
Ez bar curls @ 60 lbs
10, 10, 8

 

[LevButlerov]

2/14/26
Diet:
Breakfast:
3 eggs
chocolate chip muffin
Macros: 450
C: 48
P: 21
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snacks:
david bar
soft barebell
Macros: 350
C: 12
P: 34
F: 10

Dinner:
8oz chicken
200g rice
2 pecan clusters
Macros: 790
C: 79
P: 77
F: 16

Totals: 2260cal
C: 191
P: 205
F: 61

Training: upper
5 pull up, 10 push up super set till failure
9 sets
bb Bench @ 135
12, 11, 11
Wide press @ 90lbs side
14, 14, 12
Iso pulldown @ 70lbs side
15, 15, 15
BB row @ 145lbs
12, 12, 12
Tricep extension @ 40lbs
12, 10, 10
Ez bar curls @ 60 lbs
10, 10, 8

steady lets get more reps 15-20 reps

 

[xX_John_Xx]

steady lets get more reps 15-20 reps

on it