Approved Log Weight Loss Journey to 90kgs Log

[G8MARC]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

 

[Nasser1997o2]

Nice bro.

Stay the course.

Post your bloods when you get a chance!

 

[G8MARC]

Nice bro.

Stay the course.

Post your bloods when you get a chance!

https://imedical.com.au/order/blood...te-blood-tests/blood-testing-for-bodybuilders

should I do this one? when im back

 

[CookieBaah]

Hey brother,
Welcome, solid start,
Will be following,
Just somewhat went through the same journey
All the best

 

[Nasser1997o2]

https://imedical.com.au/order/blood...te-blood-tests/blood-testing-for-bodybuilders

should I do this one? when im back

Bang on big dog!

 

[Mobster]

17lbs so far is great

 

[G8MARC]

Hey brother,
Welcome, solid start,
Will be following,
Just somewhat went through the same journey
All the best

cheers bro appreciate it

 

[G8MARC]

17lbs so far is great

yeh just gotta keep going man

 

[Warthog61]

Keep grinding bro!

 

[Pigsy]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

Welcome to logging on EVO. Will be following along

 

[LevButlerov]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

welcome back to the EVO family @G888MAA happy to have you restart your log and get to 90kgs.
I think even 80kgs possible with the EVO family

when was the last time you did blood work?


Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, I see what you shared but these foods change day to day right? would be nice to see the breakdown
and you'll need to start cutting carbs and pumping protein up
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[Yeahnah]

Following bro

 

[stevesmi]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

@G888MAA you're looking fantastic. The RDLs and the leg press are really tough and you hit some other excellent exercises.

 

[G8MARC]

made some changes to meal plan because sick of omelette

Breakfast
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

Calories: ~2,195 kcal
Protein: ~193g
Carbs: ~195g
Fat: ~71g


updated supplement list

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L Carnitine
• L Citrulline
• Creatine
• Glutamine
• Magnesium Glycinate

todays workout: PUSH

 

[G8MARC]

Bang on big dog!

will get my bloods done when back

 

[Mobster]

What's the target weight?

 

[G8MARC]

What's the target weight?

under 90kg and then im starting to take test

 

[ceo]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

Bros, this is a good supplement layout and I like the workouts you put together. Nice finish too on the crunches. Never go wrong with some core training. @G888MAA

 

[G8MARC]

Bros, this is a good supplement layout and I like the workouts you put together. Nice finish too on the crunches. Never go wrong with some core training. @G888MAA

thanks bro appreciate it

 

[Ulter]

under 90kg and then im starting to take test

Good job trying to cut some excess fat before hopping on. @G888MAA is very smart. Seems like you're willing to take your time to do it right.

 

[ROIDDERS]

under 90kg and then im starting to take test

@G888MAA this is an excellent strategy. We want to make sure that we continue to push ourselves and succeed.

 

[2Thick]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

this is a sweet workout if you ask me! lots of good stuff happening. RDL and leg press are outstanding @G888MAA

 

[ceo]

thanks bro appreciate it

Bros, I got mad respect.

 

[RoySimpson]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

@G888MAA Stay on that grind bro!

 

[ballin2504]

My new log which I will keep regularly updated. Thanks to @Nasser1997o2 for the guidance and @Prymal for the Reta

CURRENT CYCLE:

1.5mg reta weekly @Prymal

*testosterone planned once 90kg achieved*

height: 181 cms
age: 25 years old
weight currently: 99.7 kg (journey started at 107.7)


FIFO DIET CURRENTLY:


Calories: ~1,900 kcal
Protein: ~180g
Carbs: ~158g

Fats: Roughly 55–65g (mostly from eggs, cheese, steak)

Breakfast
• Eggs: Omelette / ham, mushroom, tomato, onion, cheese
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 15 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• Acetyl L
• Cartitine
• Creatine
• Glutamine
• Magnesium Glycinate

TODAYS WORKOUT:


RDL - 3 sets

leg press - 3 sets

lunge - 2 sets

seated leg curl - 3 sets

leg extension - 3 sets

crunch - 2 sets



let me know if I should switch anything or include, training, diet wise etc

@G888MAA great start to the log and I will be following along. Let’s push through this one.

 

[G8MARC]

Energy is a bit low today with the morning workout (morning for me cause nightshift) felt really shit. No changes

what im going to eat today:

Dinner
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Breakfast
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

training:

 

[Yeahnah]

Energy is a bit low today with the morning workout (morning for me cause nightshift) felt really shit. No changes

what im going to eat today:

Dinner
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Breakfast
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

training

Night shift is a killer bro. You train after shift or when ya wake up?

 

[G8MARC]

Night shift is a killer bro. You train after shift or when ya wake up?

when i wake up bro cause its day im more awake, for day shift also in the morning.

I hate coming back and gyming after a 12.5 hour shift so always when i wake up.

 

[G8MARC]

thanks @Prymal for the reta, top bloke

 

[Yeahnah]

when i wake up bro cause its day im more awake, for day shift also in the morning.

I hate coming back and gyming after a 12.5 hour shift so always when i wake up.

Yeah same bro still a struggle when ya wake up on nights. I’m on nights next week

 

[Prymal]

Welcome to the team bro , keen to watch you get stuck in

 

[Nasser1997o2]

Nice work my man.

Stay the course, you’ll be at your goal in no time!

 

[G8MARC]

Welcome to the team bro , keen to watch you get stuck in

cheers bro, thanks for the reta

 

[G8MARC]

Nice work my man.

Stay the course, you’ll be at your goal in no time!

Yeh man, just have to keep going, loving the journey so far

 

[G8MARC]

felt good today, bit cooked cause nearing end of my fifo shift, energy back to normal. Cheers to @Prymal for the reta and pen kit

sticking to 1.5mg of reta

what im going to eat today:

Dinner
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Breakfast
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

todays workout: PUSH

 

[Nasser1997o2]

Solid workout my man!

 

[LevButlerov]

Energy is a bit low today with the morning workout (morning for me cause nightshift) felt really shit. No changes

what im going to eat today:

Dinner
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Breakfast
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

training:

felt good today, bit cooked cause nearing end of my fifo shift, energy back to normal. Cheers to @Prymal for the reta and pen kit

sticking to 1.5mg of reta

what im going to eat today:

Dinner
• Eggs: 2 strips bacon, 4 poached eggs, 1 toast
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Breakfast
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists

todays workout: PUSH

grinding it hard @G888MAA but your reps need change youre doing the 6-12 range, you should be doing 12-20 range to get the pump and sweat in the gym
how much cardio?

 

[G8MARC]

grinding it hard @G888MAA but your reps need change youre doing the 6-12 range, you should be doing 12-20 range to get the pump and sweat in the gym
how much cardio?

ah noted, im doing 15 minutes cardio every gym day except leg day, and 30 minutes on one rest day

 

[kamsikazee]

Welcome to EVO brother! Great to have you here! I'll be following along for the ride. I'm abit older then you but on a similar journey!

Your in good hands with the EVO family!

 

[G8MARC]

Welcome to EVO brother! Great to have you here! I'll be following along for the ride. I'm abit older then you but on a similar journey!

Your in good hands with the EVO family!

cheers legend

 

[LevButlerov]

ah noted, im doing 15 minutes cardio every gym day except leg day, and 30 minutes on one rest day

You need to be doing 1 hour fasted cardio AM @G888MAA

 

[G8MARC]

You need to be doing 1 hour fasted cardio AM @G888MAA

when? everyday? I don’t think I have time for that man, I can try do an hour on one of the rest days

 

[LevButlerov]

when? everyday? I don’t think I have time for that man, I can try do an hour on one of the rest days

can you wake up earlier to do it 5x/week? @G888MAA

 

[G8MARC]

can you wake up earlier to do it 5x/week? @G888MAA

2 hours at the gym is a bit to much while im on fifo bro, I will bump my cardio up from 15 minutes everyday to 30. 30 minutes also on 1/2 rest days

 

[G8MARC]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

 

[LevButlerov]

2 hours at the gym is a bit to much while im on fifo bro, I will bump my cardio up from 15 minutes everyday to 30. 30 minutes also on 1/2 rest days

I would cut back weights and boost cardio if you can @G888MAA

 

[LevButlerov]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

weight coming down very nice, push it hard @G888MAA

 

[Nasser1997o2]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

Nice work my man. Weight is coming down. How’s the appetite?

 

[G8MARC]

Nice work my man. Weight is coming down. How’s the appetite?

Hey, bro, got hardly any appetite I can’t lie from the reta, have to force myself to eat most of the time for the protein.

 

[Mobster]

extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

This feels like too little.

Do you track daily steps?

 

[Prymal]

Road to 90 here we come

 

[G8MARC]

Road to 90 here we come

oath bro

 

[G8MARC]

extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

This feels like too little.

Do you track daily steps?

hey bro, thats 45 minutes of strength training mixed in with 30 minutes of cardio everyday, 1.5 hours total.

I do fifo as a job and 12.5 hours shifts for two weeks in a row so If i do more than that I feel really fatigued and burn myself out, even 30 minutes is stretching it, but i will see how it goes.

when I am back home for 1-2 weeks I will aim for more

 

[stevesmi]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

@G888MAA sleep is looking really good, especially considering your job. You keep that up, you'll be able to recover perfectly.

 

[G8MARC]

@G888MAA sleep is looking really good, especially considering your job. You keep that up, you'll be able to recover perfectly.

thanks mate

 

[2Thick]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

Good job on the workout. Deadlifts, leg press, seated leg curls are looking really good. Standing calf raises are on point. @G888MAA

 

[Ulter]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

Man this supplement list that you have is pretty simple and legit. @G888MAA one thing I would add to it though would be tudca.

 

[ceo]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

@G888MAA Bros, the workout is looking tremendous. Deadlifts, leg press, and leg curl are good exercises and finishing out with crunch is a smart choice.

 

[G8MARC]

Man this supplement list that you have is pretty simple and legit. @G888MAA one thing I would add to it though would be tudca.

whats that

 

[ROIDDERS]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

I like how you keep your workouts simple: six nice exercises and you're kind of doing the five by five program, adding crunches at the end. That's the way I look at it. @G888MAA

 

[ballin2504]

This is my most recent update, changed a few things around and got rid of Acetyl L and glutamine supplements. Calories I aim for 2100-2000 calories and 160-190g of protein

For workouts I added an extra 15 minutes on top of my cardio so in total 30 minutes of cardio everyday except leg day and 30 minutes on one rest day.

Current weight, 98.7 (last recorded weight 99.7)

really happy with the progress to 90

thanks to @Prymal for sponsoring this journey and @Nasser1997o2 for the guidance and info, legends.


FIFO DIET CURRENTLY:


Calories: ~2000 kcal
Protein: ~162

Breakfast
• 1 toast, 4 poached eggs, 2 strips bacon, 1 fist baked beans
• 1 fist baked beans

Lunch
•. Greek yoghurt: 1 palm
• Honey: 1 tsp
• Fruit: 1 fist
• 1 steak
• Veggies: 1.5 fists

Dinner
• Chicken Breast: 220 grams
• Veggies: 1.5 fists
• Rice: 1.5 fists


TRAINING:

• 5/7 days a week 1~ hour a day
• 30 minute cardio on 1/2 rest days
• 30 minute cardio after gym everyday except leg days

• push day
• pull day
• leg day

rotation^


SLEEP:

• 7-9+ hours a day, I do fifo as a job

SUPPLEMENTS:

• Vitamin D
• Fish Oil
• Zinc
• Pre Workout
• L Citrulline
• Creatine
• Magnesium Glycinate

TODAYS WORKOUT:

Romanian Deadlift
Leg press
Seated Leg Curl
Leg extension
Standing calf raise
Crunch

@G888MAA sounds like you’re making some really good progress! Love seeing it from the members here

 

[Ulter]

whats that

tudca is probably the #1 bodybuilder supplement. It helps with your organs

 

[G8MARC]

Update, not much has really changed, I have been doing 1 hour of cardio every day on top of 45 minutes of strength training except leg day, like Lee and a few others have requested, been enjoying it

For meals, ~2200 calories mymusclechef everyday, 170-190g of protein

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
98.4

leg day:
RDL 3 sets
LEG PRESS 3 sets
SEATED LEG CURL 3 sets
LEG EXTENSION 3 sets
STANDING CALF RAISE 3 sets
CRUNCH 2 sets

meal plan: (check above)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

 

[G8MARC]

Update:
feeling amazing, back to work fifo and gyming twice a day
closer and closer to 90

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
96.2

cardio:
30 minutes everyday (1 hour when im back home)

leg day:
RDL 3 sets
LEG PRESS 3 sets
SEATED LEG CURL 3 sets
LEG EXTENSION 3 sets
STANDING CALF RAISE 3 sets
CRUNCH 2 sets

meal plan:

Breakfast
- 2 strips bacon, 4 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist and 1 banana
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

300ml of full cream milk

• Calories: ~2,070 kcal
• Protein: ~168g
• Carbs: ~150g
• Fat: ~79g

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

 

[Grumpy]

Great update almost at goal weight well done

 

[G8MARC]

Great update almost at goal weight well done

thanks bro

 

[LevButlerov]

Update, not much has really changed, I have been doing 1 hour of cardio every day on top of 45 minutes of strength training except leg day, like Lee and a few others have requested, been enjoying it

For meals, ~2200 calories mymusclechef everyday, 170-190g of protein

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
98.4

leg day:
RDL 3 sets
LEG PRESS 3 sets
SEATED LEG CURL 3 sets
LEG EXTENSION 3 sets
STANDING CALF RAISE 3 sets
CRUNCH 2 sets

meal plan: (check above)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

Update:
feeling amazing, back to work fifo and gyming twice a day
closer and closer to 90

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
96.2

cardio:
30 minutes everyday (1 hour when im back home)

leg day:
RDL 3 sets
LEG PRESS 3 sets
SEATED LEG CURL 3 sets
LEG EXTENSION 3 sets
STANDING CALF RAISE 3 sets
CRUNCH 2 sets

meal plan:

Breakfast
- 2 strips bacon, 4 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist and 1 banana
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

300ml of full cream milk

• Calories: ~2,070 kcal
• Protein: ~168g
• Carbs: ~150g
• Fat: ~79g

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

food is good but you need to cut the fats a bit and get protein to 200

 

[G8MARC]

Update:
Been burnt out from work, weight went up a bit it seems? don’t know why, please let me know what I can do or change, I have lost 12 kg in total

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
97 current

cardio:
30 minutes everyday (1 hour when im back home)

pull day:
lat pulldown cable 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly 3 sets
bicep curl 2 sets
hammer curl 2 sets
crunch 2 sets
leg raise parallel bars 2 sets

Meal Plan:

Breakfast
- 2 strips bacon, 4 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist and 1 banana
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

300ml of full cream milk

• Calories: ~2,070 kcal
• Protein: ~168g
• Carbs: ~150g
• Fat: ~79g

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

 

[Grumpy]

Good update
Only a minor increase in weight could just be some water retention
Meals look good

 

[G8MARC]

Good update
Only a minor increase in weight could just be some water retention
Meals look good

thanks grumpy

 

[LevButlerov]

Update:
Been burnt out from work, weight went up a bit it seems? don’t know why, please let me know what I can do or change, I have lost 12 kg in total

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
97 current

cardio:
30 minutes everyday (1 hour when im back home)

pull day:
lat pulldown cable 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly 3 sets
bicep curl 2 sets
hammer curl 2 sets
crunch 2 sets
leg raise parallel bars 2 sets

Meal Plan:

Breakfast
- 2 strips bacon, 4 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist and 1 banana
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

300ml of full cream milk

• Calories: ~2,070 kcal
• Protein: ~168g
• Carbs: ~150g
• Fat: ~79g

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

you likely have water retention I agree with @Grumpy but the burnout how about we bump your carbs and add more digestive aids? @G888MAA

Good update
Only a minor increase in weight could just be some water retention
Meals look good

 

[waggat]

Update:
Been burnt out from work, weight went up a bit it seems? don’t know why, please let me know what I can do or change, I have lost 12 kg in total

thanks to @Prymal for sponsoring this journey

1.5mg reta weekly

weight:
97 current

cardio:
30 minutes everyday (1 hour when im back home)

pull day:
lat pulldown cable 3 sets
single arm cable row 3 sets
seated cable row 3 sets
rear delt reverse fly 3 sets
bicep curl 2 sets
hammer curl 2 sets
crunch 2 sets
leg raise parallel bars 2 sets

Meal Plan:

Breakfast
- 2 strips bacon, 4 poached eggs, 1 piece of bread
- 1 fist baked beans

Lunch
- Greek yoghurt: 1 palm
- Honey: 1 tsp
- Fruit: 1 fist and 1 banana
- 1 steak
- Veggies: 1 fist

Dinner
- Chicken: 1 fist
- Veggies: 1 fist
- Rice: 1 fist

1 scoop emrald labs 100% whey protein 23g of protein 131 calories

300ml of full cream milk

• Calories: ~2,070 kcal
• Protein: ~168g
• Carbs: ~150g
• Fat: ~79g

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

Hey mate, just came across your log now.

Looks like you've got your training organised well. Push pull legs is good and nice work with the 30 min cardio too.

Meals look pretty good too although not the biggest fan of the bacon. When is your workout relative to those meals?

 

[G8MARC]

you likely have water retention I agree with @Grumpy but the burnout how about we bump your carbs and add more digestive aids? @G888MAA

good idea man I will

 

[G8MARC]

Hey mate, just came across your log now.

Looks like you've got your training organised well. Push pull legs is good and nice work with the 30 min cardio too.

Meals look pretty good too although not the biggest fan of the bacon. When is your workout relative to those meals?

Hello, workout is 2-3:30am when dayshift
nightshift 2-3:30pm

when im back home, fasted cardio 10 am and strength training 2pm

 

[LevButlerov]

good idea man I will

lets start it up

 

[bss]

Hello, workout is 2-3:30am when dayshift
nightshift 2-3:30pm

when im back home, fasted cardio 10 am and strength training 2pm

So when do you eat when you train in the day vs night shifts?

I see you logging roughly 3 meals a day, also I would love you to eat a tinny bit of more protein an fats.

You’re doing well on calories and overall macros, but with the size of your deficit I’d like to see you eat a bit more protein and have more structured meals.

Ideally:

Each meal must have at least 40–50 g protein.

Your breakfast should look more like a proper training meal (oats + fruit + protein powder) rather than a heavier ‘cafeteria’ style plate with omelette, bacon and beans. That way we get cleaner carbs, more consistent protein, and fats under control for your cut.

Lunch should be a full plate like your dinner (chicken/steak, rice, veg), and yogurt/fruit can be a snack or dessert.
This keeps muscle better while you’re cutting hard on reta and training 5x/week.

Just needs to make sure to calculate the macros right, plus you don't need to be in a super caloric deficit, what's ur FIFO role?

 

[G8MARC]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

 

[LevButlerov]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

good update i see food is cleaning up @G888MAA but dont see digestive aids you adding them?

 

[stevesmi]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

@G888MAA nice job on this. I like the lunch and the gym food before you go in. Very simple and easy to digest. Very smart going with the pineapple as well.

 

[bss]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

Welcome home brother! Hour of fasted cardio is going to make a massive difference now you're off camp. Food looking way cleaner too, that meal plan is solid. 98.1 and still dropping, under 90 before you know it

 

[Mobster]

good update i see food is cleaning up @G888MAA but dont see digestive aids you adding them?

This what we need to see

 

[2Thick]

Good job on this. 2 mg of reta per week is pretty good. I like your training outlook: the days a week and I like the strength training 45 minutes a day. @G888MAA

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

 

[Ulter]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

Good job on this. That's a nice breakfast, lunch, and dinner. You are getting some good meals in. I got a lot of love for it. @G888MAA

 

[ROIDDERS]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

@G888MAA the supplements look really cool. I like that you're mixing in the fish oil, magnesium, and zinc and that the vitamin D is also a good idea pre-workout.

 

[ceo]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

Bros, I like the pre-game meal. That's good that you are getting in your vegetables and your pineapple. That's a good option. Nothing better than a nice sweet and watery pineapple to quench your thirst. @G888MAA

 

[G8MARC]

good update i see food is cleaning up @G888MAA but dont see digestive aids you adding them?

yeh bro will add that, next update

 

[RoySimpson]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

@G888MAA Great update bro!

 

[LevButlerov]

yeh bro will add that, next update

awesome

 

[jenkemj]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

Great meals bro! Exciting log, I think I’m coming into watching your progress when we are getting towards the end

 

[bss]

Great meals bro! Exciting log, I think I’m coming into watching your progress when we are getting towards the end

Looking forward to seeing the tail end of this journey too mate, G888MAA is putting in the work

 

[ballin2504]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

@G888MAA great work on the update sis! Keep it up.

 

[Tiger Salman Khan]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

@G888MAA Solid updates on log......

 

[Nasser1997o2]

UPDATE:
I am finally home from work, so meal plan will change drastically and cardio is increasing to an hour everyday except, leg day and rest days. Reta increased to 2mg weekly, please let me know If i need to tamper with meal plan. Maintenance is apparently: ~2,850 - 3,050 calories/day

thanks to @Prymal for sponsoring this journey and the prymal team for the help.

2mg reta weekly

weight:
98.1

Training: 5/7 days a week
PPL strength training: 45 minutes a day
Cardio morning fasted 1 hour (every day except leg days and 2 rest days)

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

• Calories: ~2,250–2,300 kcal
• Protein: ~175–185g
• Carbs: ~210–230g
• Fat: ~65–75g

Meal 1 – Big Breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• greek yoghurt 180g with 1 tablespoon honey and frozen blueberries
• 15g of nuts and 30g of prunes

Meal 2 – Lunch / Pre-Gym

• Chicken breast 190 g cooked
• Jasmine rice 170 g cooked (none on rest days)
• Pineapple 100 g
• Mixed veg 100g cooked

Meal 3 – Dinner

• Extra-lean beef mince (5%) 185 g cooked with 200 g tomato sauce
• Gluten-free pasta 80g cooked
• Beetroot 80 g
• Peach 100 g

1 scoop isolate whey protein 23g of protein with 250ml full cream milk

2mg of reta is a good dose man. Let me know how the appetite supression goes for you.

 

[G8MARC]

2mg of reta is a good dose man. Let me know how the appetite supression goes for you.

its been great since the start tbh but I dont know if thats been my locked in mindset doing the heavy lifting or the reta

 

[bss]

Appetite suppression has been great since the start but unsure if it's the reta or my locked-in mindset

Either way it's working mate so who cares haha. 1hr cardio daily now you're home from work is going to accelerate things big time. Keep up with the good work bro!

 

[G8MARC]

Update: Feeling good, weight went up I don't know why but yeh, appearance wise looking leaner and leaner. Trusting in my calorie deficit and gym. Flying back to work on Tuesday, took some extended leave.

weight: 97.3kg

Thanks to my sponsor @Prymal
2mg reta weekly

today's meal plan
breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• 5g nuts
• 30g prunes

lunch and dinner

• 100g peach
• 70g pineapple
• Greek yoghurt 180g with frozen blueberries

scoop of whey protein 24g protein w/ 200ml full cream milk and 1 banana
2x youfoodz meals

Calories: ~2,110 kcal
Protein: ~170g
Carbs: ~188g
Fat: ~67g

today's gym workout
Romanian Deadlift 3 sets
Leg press 3 sets
Seated Leg curl 3 sets
Leg extension 3 sets
Standing calf raise 3 sets
Crunch 2 sets

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

 

[Grumpy]

Weight will fluctuate here and there just stick to it dont stress about it
Macros look good
Great leg session

 

[OwEv751]

Update: Feeling good, weight went up I don't know why but yeh, appearance wise looking leaner and leaner. Trusting in my calorie deficit and gym. Flying back to work on Tuesday, took some extended leave.

weight: 97.3kg

Thanks to my sponsor @Prymal
2mg reta weekly

today's meal plan
breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• 5g nuts
• 30g prunes

lunch and dinner

• 100g peach
• 70g pineapple
• Greek yoghurt 180g with frozen blueberries

scoop of whey protein 24g protein w/ 200ml full cream milk and 1 banana
2x youfoodz meals

Calories: ~2,110 kcal
Protein: ~170g
Carbs: ~188g
Fat: ~67g

today's gym workout
Romanian Deadlift 3 sets
Leg press 3 sets
Seated Leg curl 3 sets
Leg extension 3 sets
Standing calf raise 3 sets
Crunch 2 sets

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

Much better food selection brother. Keep up the great work!

Look but don't judge your weight on a day to day, it doesn't accurate reflect the amount of fat lost. Instead, look at a weekly average.

 

[Nasser1997o2]

Trust the process bro!

 

[LevButlerov]

Update: Feeling good, weight went up I don't know why but yeh, appearance wise looking leaner and leaner. Trusting in my calorie deficit and gym. Flying back to work on Tuesday, took some extended leave.

weight: 97.3kg

Thanks to my sponsor @Prymal
2mg reta weekly

today's meal plan
breakfast

• High Protein Oats 45g
• Whole eggs 2 large
• 1 piece of toast
• 5g nuts
• 30g prunes

lunch and dinner

• 100g peach
• 70g pineapple
• Greek yoghurt 180g with frozen blueberries

scoop of whey protein 24g protein w/ 200ml full cream milk and 1 banana
2x youfoodz meals

Calories: ~2,110 kcal
Protein: ~170g
Carbs: ~188g
Fat: ~67g

today's gym workout
Romanian Deadlift 3 sets
Leg press 3 sets
Seated Leg curl 3 sets
Leg extension 3 sets
Standing calf raise 3 sets
Crunch 2 sets

supplements:
creatine
L-Citrulline
pre workout
vitamin d
fish oil
magnesium
zinc

@Prymal crew
@OwEv751 @Yeahnah @bss @jenkemj @Jigglybuff @Ohyeahbra @Grumpy @Nasser1997o2 @Made_Man

macros are fine for today but start bumping protein and getting your digestive supplements in please